WEEKLY PROGRAM

 

Monday

Warm up –
5 minutes bike (30 seconds easy, 30 up tempo x 5)
spiderman stretch
squat hold 1-2 minutes
ankle mobility (stair stretch)
2 rounds of 20 shoulder rolls and 6-10 inverted rows

 

Strength

EMOM x 10 minutes (Same minute!)

3 Thrusters 60/40
5 Strict Pull Ups

 

Conditioning

10 Rounds (1:1 alternating with a partner)

5 Muscle Ups
10 Burpees

cap time 20 minutes

 

 

 

Tuesday

 

Barbell

Power Cleans (completed 10 good reps)

10 x 1 rep @ 80-85%

 

Conditioning

50-40-30-20-10

Kettlebell Swings 32/24
Toes to Bar

*Grip training!

Cap time 25 minutes

 

Wednesday

 

Warm up

-5 minutes machine (30 sec hard 30 sec easy)
-Shoulder mobility
-20 shoulder rolls
-spiderman stretch 1 minute each leg,
-squat hold for 1 minute
-2 x 10 air squats w/pause in bottom.

 

Conditioning

3 Rounds x 3 SETS (9 total rounds)

12 Push Press 40/25
12 Bar Facing Burpees

*Alternate with a partner or go 1:1

Cap time 30 minutes

Thursday

 

Warm up

5 minutes easy on the bike
20 calories on the rower, 20 shoulder rolls
shoulder mobility
10 cal sprint on bike
10 cal sprint on rower
10 burpees

 

Conditioning

With a partner for time

4 mile Bike
2000m Row
100 Bar Facing Burpees

 

 

Friday

 

Strength

Deadlifts

5 x 5 reps (10-20# heavier than last weeks)

 

Conditioning

AMRAP (until the clock catches you)

2 Burpee Box Jump Over 60/50 (Facing)
2 Pull Ups
2 Burpee Box Jump Over (Facing)
2 Chest to Bar Pull Ups
2 Burpee Box Jump Over (Facing)
2 Bar Muscle Ups

Increase the reps by 2 for every time you finish a round, add 3 mins to the clock.

 

Accessory

4 Sets (For quality)

25 Hollow Rocks
30 Second Hip Back Extension Hold

 

 

Saturday

 

Barbell

Power Cleans

10 x 3 reps

 

 

Conditioning

AMRAP 15 minutes

60 KBS 24/16
50 Calorie Assault Bike
40 Toes to Bar
30 Hang Power Cleans 60/40
20 Strict HSPU

 

 

Sunday

Rest Day !!!

 

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