WEEKLY PROGRAM

 

Monday

Strength

Back Squats
-Work up to a heavy triple for the day!

Conditioning

Start a new workout every 12:00

5 Rounds
3 Power Snatch 60-40
10 HSPU

5 Rounds
5 Push Jerk 60-40
15 GHD Sit Ups

5 Rounds
5 Muscle Ups
15m Handstand walk

 

 

Tuesday

 

Barbell

Snatch

A- 3 x 1 reps 80-85%

B- Continue if possible to hit a heavy single for the day!

C- Snatch Deadlifts (Off Deficit 25kg plates)
5 x 3 reps @ 90% of 1RM Snatch

Cap time 25 minutes

Conditioning

3 Rounds
25 Overhead Squats 50-35
5 Rope Climbs
*1:1 Work:Rest. Or alternate sets with a partner!

Cap time 15 minutes

 

 

Wednesday

 

Strength

Deadlifts (From a deficit)
10 x warm up
10 x 50%
10 x 65%
Deadlifts
2 x 2 reps 80%
1 x 5 reps 90%
1 x 3 reps 95+%

Conditioning

100-80-60-40-20
Double Unders
10-8-6-4-2
Muscle Ups
*Scale the MU to 2 x strict pull ups!

Cap time 12 minutes

 

Accessory

5 x 10 Toes to Bar w/15 seconds rest between sets

 

 

Thursday

 

Barbell

Squat Cleans
-Work your way up to a heavy double for the day!
-Hit one rep heavier than your double for the day!

Conditioning

27-21-15-9
GHD Sit Ups
HSPU
Box jump

Cap time 18 minutes

 

 

Friday

 

Strength

Overhead Squats
-Work up to a heavy single for the day!

Conditioning

Start a new workout every 15 minutes!

3 Rounds
15 Overhead Squats 50/30
20 GHD Sit Ups

3 Rounds
15 Power Snatch 40/30
20 Calorie Row

3 Rounds
15 Thrusters 40/30
20 Toes to Bar

 

 

Saturday

 

Strength

Front Squats (TEMPO, 3 seconds on way down, 3 seconds on way up)
3 x 3 reps 75%

Conditioning

In a team of 3, rotating on the Machines…

AMRAP 15 minutes
P1: 20 Cal. Air Bike
P2: AMRAP of 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead 50/30
P3: Rest

Rest 5 minutes

AMRAP 15 minutes
P1: 250m Row
P2: AMRAP of 3 Muscle Ups + 7 Push Ups
P3: Rest

 

 

Sunday

 

Box Closed !!!

Box Kapalı !!!

İYİ BAYRAMLAR

 

 

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara