WEEKLY PROGRAM

 

Monday

 

Rest Day !!!

 

 

Tuesday

 

Warm up (2 Sets)

20 Calorie machine
15 Shoulder Rolls
10 Dumbell Overhead Squats (Each Arm, light)
5 Dumbell Sotts Press (Each arm, light)

Barbell

Snatch

3 x 1 @ 85%+ (All 3 singles at or above 85%!)
2 x 2 @ 80%+
10 Single Reps @ 75% For time

Conditioning

EMOM x 20 minutes

Min 1: 15 Calorie machine
Min 2: 15 Burpees
Min 3: 15 Wall Ball 9-5

 

 

Wednesday

 

Warm Up

Tabata Hollow Hold
20 Seconds on/10 seconds off x 8 sets

Single Leg Kettlebell Deadlifts
3 x 10 reps (10 reps each leg)

 

Barbell

Power Cleans
5 x 3 Reps @ 80-85%

 

Conditioning

10 Rounds for time

3 Muscle Ups
7 Burpees
11 GHD’s

*Every 3:00 complete 10 Calorie machine

 

 

Thursday

 

Strength

Back Squats
5 x 5 reps @ 75% +2-5kg from last time!

 

Conditioning

4 Rounds with a partner for time (waterfall)

20 cal Bike
25 Air Squats
500m Row
100 Double Unders

 

 

Friday

 

Warm up

Tabata Tuck Hold (Parallettes)

 

Conditionig

3 Rounds for time

10 Bar Muscle Ups
50 Double Unders

Rest 4 minutes

3 Rounds for time

300m Row
30 push ups

Rest 4 minutes

3 Rounds for time

10 Power Cleans 70-40
10 Burpee Over Bar

cap time 30 minutes

 

 

Saturday

 

Strength

Back Squats

7 x 3 reps @ 85% + 2-5 kg from last time!

 

Conditioning

Team of 3, alternate on the Bike !

5 Rounds (3 person rotation)

20 cal Bike
20 Toes to Bar

Right into…

5 Rounds (3 Person rotation)

20 cal Bike
20m Handstand Walk

 

 

Sunday

 

Rest Day !!!

 

 

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