WEEKLY PROGRAM

28 November Monday

With a partner ( Alternating rounds )

5 Rounds

10 Hang Power Cleans 60 – 30
10 Front Squats
10 Shoulder to Overhead

Time cap 15 minutes
Conditioning

Alternating Minutes x 20 minutes

Odd: 50 Double Unders
Even: 20m Handstand Walk

Core/Accessory Work

3 Rounds

20 Barbell ab roll out
20 Bent Over Dumbell Rows
1 minute each way Side Plank holding

 

29 November Tuesday

Strength

Deadlifts

3 x 20 reps

*Focus here on positioning and controlled reps.

 

Conditioning

5 Rounds

30 Wall Ball
25 Toes to Bar
20 Burpees

*1:1 Work:Rest.
Time cap. 40 minutes

 

30 November Wednesday

Strength

Back Squat

5 x 7 reps % 70-75

 

Conditioning

Alternating Minutes x 20 minutes

Odd: 3 Squat Snatch + 3 Overhead Squats 50-30
Even: 10 Chest to Bar Pull Ups

*Rest 5 minutes

Alternating Minutes x 20 minutes

Odd: 12 Burpees
Even: 15 KettleBell Swings 32-20

 

01 December Thursday

Strength Work

Clean Complex

5 Sets @ or around 75%

Squat Clean + Hang Squat Clean + High Hang Clean

Cap. 20 min.

 

Conditioning

Alternating Minutes x 21 minutes

15 Calorie Row – Bike
50 m. Double Kettlebell Front Rack Walk Carry 32-20
5 P.Clean and Jerk 60-40

Accessory work

4 Sets
12 Strict Pull Ups
12 Strict Ring Dips

 

02 December Friday

Start a new workout every 20 minutes.

A- For time:

21 Row Calories
4 Handstand Push-up (paralletes)
18 Row Calories
4 Handstand Push-up (paralletes)
15 Row Calories
4 Handstand Push-up (paralletes)
12 Row Calories
4 Handstand Push-up (paralletes)
9 Row Calories
4 Handstand Push-up (paralletes)

B- For time:

21 Handstand Push-ups
6 Muscle-ups
18 Handstand Push-ups
6 Muscle-ups
15 Handstand Push-ups
6 Muscle-ups
12 Handstand Push-ups
6 Muscle-ups
9 Handstand Push-ups
6 Muscle-ups

C- For time:

21 Burpees
2 Legless Rope Climbs 4m.
18 Burpees
2 Legless Rope Climbs
15 Burpees
2 Legless Rope Climbs
12 Burpees
2 Legless Rope Climbs
9 Burpees
2 Legless Rope Climbs

 

03 December Saturday

Every 2 mins for 20 mins, alternating between:

30 Bike-Row Calories
15 Thrusters, 50 – 30

 

Gymnastic Strength Work

Strict Pull-ups ( unbroken ) 1-2-3-4-5-6-7-8-9-10

Rest as needed between sets.

 

04 December Sunday

Rest Day

 

 

 

 

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