WEEKLY PROGRAM

April 3, Monday

With a Partner

10 Rounds for time ( Alternating rounds )

4 Muscle Ups
7 Handstand Push Ups
12/10 Calorie Assault Bike

3 Sets for quality

1 minute Side Plank each side
15 strict Toes to Bar

 

April 4, Tuesday

Conditioning

Back Squats
5 x 10 reps

Conditioning

A- 10 Rounds
1 Legless Rope Climb
20 Push Ups

Cap. Time 15 min.

Rest 5 min.

B- Every 2:00 x 10 rounds

15 Calorie Row-bike
15 GHD Sit Ups

Warm Up/Skill practice
5 x 10 Pistols (each leg)

April 5, Wednesday

Strength

Deadlifts
5 x 10 Reps
*Don’t go heavier than 55-60% of your 1RM. Focus on good positioning and smooth touch and go reps.

Conditioning

10 Rounds each
15/12 Calorie Assault Bike
10 Strict Pull Ups
*Alternate rounds with a partner,

 

April 6, Thursday

Conditioning

With a Partner For time:

( Alt. 25’s )

200 Bike – Row
150 Back Extensions
100 KBS 32-24

Cap. time 20 min.

 

April 7, Friday

Barbell

5 x 3 Squat Cleans % 70
3 x 2 Squat Cleans % 80
1 x 3 Squat Cleans % 90

Conditioning

Every 2:00 x 5 rounds

15 Hang Power Cleans (*Weight increases each round)
Max Double Unders with remaining time

*Rest 1 minute between rounds

*Weights went 55/60/65/70/75 Record your number of double unders each round!

 

April 8, Saturday

Strength Work

Front Squats (From the rack)
10 @ 100
8 @ 110
6 @ 120
4 @ 130
2 @ 140

Conditioning

In a team of 3,

For time

100 Muscle Ups
150 Handstand Push Ups
200 Pistols

*In a team of 3, alternating on the assault bike – row 20/15 calories. Someone is always biking while the other two are working on the chipper!

Cap time 30 min.

 

April 9, Sunday

Rest Day !!!

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