WEEKLY PROGRAM

April 10, Monday

Strength

Back Squat
6 x 3 Reps
*75-80 % for 1 Rm .

Conditioning

With a partner for time

100 Calorie Row (Alt. 20’s)
100 Deadlifts 70-40 (Alt. 20’s)
100 Wall Ball (Alt. 20’s)
100 Muscle Ups ( Alt. 5’s)
100 Wall Ball
100 Deadlift
100 Calorie Bike (Alt. 20’s)

Time cap. 40 minutes

Accessory

10 Rounds quickly…
15 GHD sit ups
1 Rope Climb

 

April 11, Tuesday

Squat Cleans

3 Rounds at each weight (1:1 Alternating with a partner)
10 @ 50-30
8 @ 60-35
6 @ 70-40
4 @ 80-45
2 @ 90-50

Conditioning

Alternating Minutes x 10 minutes
15 Calorie Row
15 Wall Ball 12-9

Alternating Minutes x 10 minutes
15 Calorie Bike
15 Burpees ( 15cm touch)

No rest between the two EMOM’s.

 

April 12, Wednesday

Power snatches

6 x 2 Reps (You can do these working up)
*Try and stay between 65 and 75% of your 1RM Snatch!

 

Conditioning

5 Rounds

1 Minute Max Toes to Bar
1 Minute Max Ring Dip
1 Minute Max Power Clean 60- 40
1 Minute Rest

 

April 13, Thursday

AMRAP 20 minutes (With a partner)

Power Clean and Jerk

20 @ 50-30
20 @ 60-35
20 @ 70-40
20 @ 80-45

Conditioning

5 Rounds for time

21 Pistols (Alternating legs)
7 Hang Power Cleans 70-40

*At the 12:00 mark start…

5 Rounds for time

21 GHD Sit Ups
7 Front Squats 70-40

April 14, Friday

Conditioning

For time

40 Double Kettlebell Clean and Jerk 20-12
8 Legless Rope Climbs
40 Burpee Box Jump Overs 60-50 (All the way over)

*At the 20:00 mark…

For Time

40 Shoulder to Overhead 50-30
8 Legless Rope Climbs
40 Overhead Squats 50-30

 

April 15, Saturday

Strength Endurance

Squat Snatches

3 Rounds

7 @ 50-30
7 @ 60-35
7 @ 70-40

*Rest While your partner works, then repeat for a total of 3 rounds each! A new set every 10 minutes.

Gymnastics Strength Work

10 Rounds

5 Strict Deficit HSPU 12 cm
1 Legless Rope Climb

April 16, Sunday

Rest !!!

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