WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts
-Work up to a heavy single for the day!! Try for a PR!

 

Conditioning

Alternating Minutes x 21 minutes

Min 1: 15/12 Cal. Machine
Min 2: 10 Strict HSPU
Min 3: 20 V-Ups

 

Accessory

5 Sets

8 Strict Ring Dips
8 Dumbell Rows (8 Each arm)

 

 

Tuesday

 

Strength

Back Squats
5 x 5 reps

 

Conditioning

10-8-6-4-2 reps
Muscle Ups
P. Clean and Jerk 70-40

Cap time 15 minutes

 

Wednesday

 

Barbell

Hang Snatch
6 x 3 reps @ 65-70%

 

Conditioning

With a partner for time

50 Power Cleans 70-50
100 Calorie Row
50 Muscle Ups
100 Calorie Bike
50 Power Cleans

cap time 30 minutes

 

 

Thursday (Active Recovery Day)

 

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Calorie machine
Even: 15 Burpees

 

*Followed by mobility work for 20-30 minutes.

 

 

Friday

 

Conditioning

4 Rounds (1:1 With a partner)

15 Calorie Row
12 Muscle Snatch 30-20
15 m Handstand walk
12 Muscle Snatch
15 Calorie Row

cap time 30 minutes

 

Accessory

5 x 10 reps Inverted Rows w/pause at top of each rep.

 

 

Saturday

 

Strength

Back Squats

7 x 3 reps

Try and go 5-10# heavier than last time

 

Conditioning

With a partner for time!

50 Strict Handstand Push Ups
100 Burpees
150 Pull Ups
200 Wall Ball 9-5

*Only one parter working at a time!

Cap time 25 minutes

 

 

Sunday

 

Rest Day!!!

 

 

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