WEEKLY PROGRAM

2 January Monday

Strength

Power Snatches
6 x 3 reps (70-75% of 1Rm Full Snatch)

Conditioning
5 Rounds

20 Pull Ups
15 Bar Facing Burpees
10 Thrusters 60-30

1:1 work:rest
Time Cap. 30 min.

Core Accessory Work

3 Rounds

20 Bar Dips
1 min Plank Right side elbow
1 min Plank Left side elbow
1 min Plank Push up position
*1 minute rest between rounds

 

3 January Tuesday

Strength

Back Squat
6 x 3 reps %80-85

Conditioning

Alternating minutes x 20 minutes

Odd minutes: 60 Double Unders
Even minutes: 10 Power Cleans 60-40 (Touch and Go)

Core Work

4 Rounds

25 Slamball
25 Toes to bar

 

4 january Wednesday

Strength
EMOM x 10 minutes

3 Hang Squat Cleans 80-40
5 Strict Deficit HSPU

Conditioning
6 Rounds

5 Power Cleans 80 – 40
15 Burpees

*1:1 Work:Rest.

Time cap. 20 minutes

Gymnastic strength work

3 x 25 Strict Ring Dips
*2 minutes rest between sets

 

5 January Thursday

Skill

EOMOM x 10 minutes

4 Muscle ups

Conditioning
A- 14.3 Open workout

AMRAP 8 min.

10-15-20-25-30-35 Deadlifts
15 Box Jumps 24/20” after each set
Mens weights each round (135/185/225/275/315/365)
Womens weights each round (95/135/155/185/205/225)

With a partner
B- AMRAP 15 minutes

20 GHD Sit Ups
Max DB Snatch 65/35#
*One partner does the 20 GHD Sit Ups while the other does max reps DB Snatch. Alternate on the GHD for 15 minutes.

6 January Friday

Conditioning

Complete a new workout every 15 minutes!

A- 25-20-15-10
KettleBell Swings 24-16
Toes to Bar

B- 25-20-15-10
Row-bike Calories
Handstand Push Ups

C- 25-20-15-10
Shoulder to overhead 50-30
Wall Ball 9-7

 

07 January Saturday

Strength

Deadlift

5×8 Reps Controlled Touch and Go

Conditioning

21-18-15-12-9
Sumo Deadlift High Pull 40-25
Wall Ball
5 Muscle Ups after each set

Time cap. 15 minutes

 

 

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