WEEKLY PROGRAM

April 23, Monday

* Open Box

 

April 24, Tuesday

Warm up

2 Sets
1:00 on a machine
5 Inch Worms
20 seconds freestanding handstand hold practice
10 Romanian Deadlifts

Conditioning

With a partner for time

100 Double Unders (Each, together at same time)
50 Wall Ball 9-6 (Each, together, synchronized)
30 m Handstand Walk (Each, one partner working at a time though)
50 Muscle Ups
30 m Handstand Walk
50 Wall Ball 9-6
100 Double Unders

Cap time 25 minutes

 

April 25, Wednesday

Warm up
3 Rounds
60 seconds on a machine
5 Supinated Strict Pull Ups
10 Single Arm Dumbell Sotts press (5 each arm, press in bottom of squat)
20 seconds handstand hold

Conditioning

5 Rounds for time

60 Double Unders
30 Push Ups
5 Rope Climbs

Cap time 20 minutes

 

April 26, Thursday

Warm up

2 Rounds
90 second bike-row
10 Walking lunges (each leg)
10 Cossack squats (each leg, wide stance squat to each side)
20 Second Handstand Hold

Conditioning

İn a team of 3

3 Rounds (Each for time 1:2 work:rest)
25/20 Calorie Assault Bike
15 m Overhead Walking Lunge 50-30 Barbell
10 Bar Muscle Ups
*1:2 Work:Rest.

 

April 27, Friday

Warm up
2 Sets
90 seconds on a machine
10 Kettlebell Snatch (Each arm)
10 Cossack Squats (Each leg)
20 Seconds Handstand Hold (Try do accumulate this time freestanding!)

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of
Power Cleans 60-40 (Touch and go)
10 Toes to bar (After each set)

Cap time 15 minutes

* Rest 10 minutes

AMRAP 10 minutes
7/7 Kettlebell Snatch (7 right arm, 7 left arm) 24-16
5 Deficit HSPU

 

April 28, Saturday

Box Closed

Team Gorilla will compete in CrossFit İzmit Fitness Challenge. We are waiting your support.

Team gorilla izmit’de CrossFit İzmit Fitness Challenge da yarışıyor. Herkesi Destek için bekliyoruz.

 

April 29, Sunday

Box Closed

Team Gorilla will compete in CrossFit İzmit Fitness Challenge. We are waiting your support.

Team gorilla izmit’de CrossFit İzmit Fitness Challenge da yarışıyor. Herkesi Destek için bekliyoruz.

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