WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts
5 x 5 Reps @ 75%

Conditioning

5 Rounds (New round every 3:00)
15 GHD Sit Ups
15 Burpees
20 m Front Rack Walking Lunge (2 x 24-16 KB’s)

Cash out
2 sets
30 Banded Tricep Extensions
30 Seconds Handstand Hold

 

Tuesday

 

Strength

Back Squats
2 x 10 reps @ 60%
2 x 5 reps @ 70%
2 x 2 reps @ 80%

Conditioning

Alternating Minutes x 25 minutes
20/15 Calorie Row
25 Air Squats
50 Double Unders
25 Push Ups
20/15 Calorie Bike

 

Wednesday

 

Strength

6 Rounds for time
5 Hang Power Cleans 90-60
10 Strict Handstand push ups

Cap time 15 minutes

Conditionin

7 Rounds (Start a new round every 3:00)
20/15 Calorie Bike
5 Bench press 100-50
5 Weighted Pull Ups

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes
Odd:
3 Power Snatch 60-35 (Touch and go reps)
6 Strict Pull Ups
Even:
15 Push ups
30 Double Unders

Cash out

25 minutes full body streching

 

Friday

 

Strength

6 Rounds (1:1)
5 Bench Press 90-50
5 Muscle Ups
*Alternate rounds with a partner

Cap time 18 minutes

Accessory

4 Sets
5 Strict Weighted Pull Ups
10 Inverted Rows

 

Saturday

 

Conditioning

With a partner for time
100 Calorie Row
100 Kettlebell Swings 32-20
100 Handstand Push Ups
100 Burpee Pull Ups
*Only one partner works at a time

Cap time 25 minutes

Cash out

2 Sets
20 Dumbell Curls (10 Each arm)
30 Banded Tricep Extensions (Slow and controlled)

 

Sunday

Rest Day !!!

 

 

 

 

 

 

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