WEEKLY PROGRAM

 

 

Monday

 

 

Conditioning

AMRAP 20 minutes

300m Row

15 KBS 32/24

15 Toes to Bar

*Alternate in a team of 3 people on the rower OR rest 1 minute after each round!

 

* Rest 5 minutes

 

4 Rounds

15 parallette push ups

25 m Handstand Walk

10 Overhead Squats 60/40

*Work:Rest = 1:2.

 

 

Tuesday

 

Barbell

Every 0:30 seconds x 10 minutes (20 reps)

1 Hang Squat Clean %70

 

Conditioning

3 Rounds (1:2 Work:Rest between rounds)

15 Burpee Box Jumps 60/50

15 D ball  Cleans 50/30

60m D ball bear hug carry

Cap time 30 minutes

 

 

 

Wednesday

 

 

Strength

Deadlifts

10x 25-30% OFF Deficit

10x 45% OFF Deficit

10x 60-65%OFF Deficit

2 x 3 reps (80%)

2 reps (90%)

1 x 98%, need to re-test soon

Max reps, no more than 80%

 

 

Gymnastic Conditioning

21-15-9

Strict HSPU

Ring Muscle Ups

Cap time 15 minutes

 

 

 

Thursday

 

 

Strength

Front Squats

3,2,1,1,1,5

*Working up in weight to a heavy single for the day,

 

 

Conditioning

Alternating Minutes x 20 minutes

15 Calorie Row or Bike (Hard)

15 GHD Sit Ups

 

 

 

Friday

 

 

Conditioning

2 Rounds (alternating rounds with a partner)

25 cal Bike

50 Wall Ball 9/7

25 cal Bike

Cap time 25 minutes

 

*  Rest 5 minutes

 

Alternating Minutes x 12 minutes (6 sets)

3 Thrusters 80/50 (From the floor)

15 Toes to Bar

 

 

 

Saturday

 

 

Barbell

A- Power Snatch + Snatch

-Work up to a heavy power snatch + snatch here for the day!

B- Snatch

*Work up to a heavy single for the day!!

C- Hang Snatch High Pulls

2 x 5 reps @ 70-75%

 

 

Conditioning

Amrap 30 minutes

Partner Workout (Team of 3)

Partner 1:

Max meters on the Row

Partner 2:

10 Power Cleans 60-40

10 Bar Muscle Ups or scaled 10 burpee pull ups

Partner 3:

Rest

 

 

 

Sunday

 

Rest Day !!!

 

 

 

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