WEEKLY PROGRAM

 

Monday

Warm up

2 rounds of
20 shoulder rolls
10 double dumbell Romanian deadlift
5 dumbell strict press (each arm).
Then 2 minutes of spiderman stretch + 2 min wrist stretch

Conditioning

In a team of 3 for time

30 Power Cleans 70/45
60 Strict Handstand Push Ups
30 Power Cleans 80/50
60 Strict Handstand Push Ups
30 Power Cleans 90/55
60 Strict Hanstand Push Ups

Cap time 18 minute

Accessory

5 Rounds
4 Deadlifts 80/50
(10 Second Pause w/barbell Just below knee)
10 PVC Good Mornings (Slow and controlled)

Tuesday

Warm up
3 minutes bike (Moderate),
20 leg swings,
ankle mobility/calf stretches,
1 minute spiderman stretch each side,
2 rounds of 20 shoulder rolls + 14 push ups + 7 strict L-pull ups.

Conditioning

With a Partner dor time
5 rounds
100 Double Unders
12 Muscle Ups
10 D-Ball Cleans (50/30)
50 m DBall Carry (bear hug)
*Rest 1 minute between rounds.

Cap time 20 minute

Wednesday

Warm up

2 rounds of

2 minute bike moderate
15 shoulder rolls
10 strict pull ups

Conditioning

With a partner ( waterfall style)

27-21-15-9
Bike calories
Pull ups

Rest 3 minute

27-21-15-9
Parallette push ups
40m Farmers Carry 75/45# dumbell

Cap time 20 minute

Thursday

Warm up

3 minutes bike
20 shoulder rolls
spiderman stretch (1 minute each side)
ankle mobility and calf stretch.
1 x 15 power snatch
2 Rounds of: 15 Calorie Row + 15 push press + 25 double unders.
Then,
1 round of 4 Muscle Ups + 6 Power Snatch (singles @ workout weight) + 3 Muscle Ups. 10-15 box jump overs .

Rest and get started…

Conditioning

AMRAP 8
6 Muscle Ups
10 Power Snatch 60/40

*Rest 2 minutes…

AMRAP 10
15 Calorie Row
12 Push Press 60/40
9 Box Jump Overs 60/50

* Rest 5 minutes

Barbell

Power Snatch
2,2,2,2,2
*Work up to a heavy double for the day!

Friday

Strict Press
5 x 3 reps (Work up in weight each set to something heavy for the day)
*7 Strict L-Pull Ups after each set, work on full range of motion here!

5 Rounds for time
10 Double Dumbell Snatches 45/30#
15 Strict Handstand Push Ups
30 Air Squats

Cap time 20 minute

Saturday

Strength

Hang Squat Clean
-Work up to a heavy triple for the day!

Front squat
-Work up to a heavy single for the day!

Cap 20 minute

Conditioning

With a partner (waterfall style)

10 Rounds
20 Calorie Machine
3 Power Cleans 90/60

Sunday

Rest Day !!!

 

 

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