WEEKLY PROGRAM

 

Monday

 

Rest Day !!

 

 

Tuesday

 

Strength

Back Squat
-Work up to a heavy single for the day!

 

Conditioning

30-20-10 reps of:
Machine Calories
Wall Ball 9/5

Rest 2 minutes

10-20-30 reps of:
Machine Calories
Wall Ball 9/5

 

Accessory work (For quality)

5 Sets

9 Strict Chest to Bar Pull Ups
12 Dumbell Bench
15 GHD Sit Ups

 

 

Wednesday

 

Barbell

Snatch

2 Reps Every 90 seconds x 6 sets @ 75-80%

 

 

Conditioning

5 Rounds

12 Toes to Bar
9 Power Cleans 60/40
6 Bar Muscle Ups

Cap time 15 minutes

 

Accessory

5 Sets (For quality!)
10 Tempo Bar Dips (2-3 seconds)
5 weighted Strict Pull Ups

 

 

Thursday

 

Barbell

Squat Clean
-Work up to a heavy single for the day

 

Conditioning

For time:

100 Double Unders

Then,

5 rounds of

25 Sit Ups
20/15 Calorie Machine
15 HSPU

Then,

100 Double Unders

 

 

Friday

 

Strength

Front Squat

3 Rounds of:

5 Reps
3 Reps
1 Rep

 

Conditioning

2 Rounds for time

10 Deadlifts 90/60
25 Box Jumps 60/50
10 Deadlifts
15 Box Jumps 70/60
10 Deadlifts
10 Box Jumps 80/70

 

 

Saturday

 

Barbell

Snatch

1 Rep EMOM x 10 minutes

 

Conditioning

3 Rounds for time with a partner!

100 cal bike-Row
100 Toes to Bar
50 Dumbell Snatch 65/45#

 

 

Sunday

Rest Day !!!

 

 

 

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