WEEKLY PROGRAM

 

Monday

Strength

Snatch Panda High Pull + Snatch
1,1,1,1,1 @ 75-80%

Snatch Grip Deadlift
4 x 3 reps @ 85-95% of best snatch

Cap 15 min.

 

Conditioning

21 Minute EMOM
Min 1: 15/12 Calorie rower or bike
Min 2: 15 Burpees
Min 3: 5 Bar Muscle Ups

 

 

Tuesday

 

Strength

Strength Ladder work (P.C&J.)

2 Sets of:
5 Reps @ 70/40 (Singles)
4 Reps @ 85/50 (Singles)
3 Reps @ 100/60 (Singles)
*Rest 4 minutes between each set!

Cap time 15 minutes

 

Conditioning

AMRAP 15 min
15 KBS 32/20
30 Double Unders
15 Toes to Bar
30 Double Unders

*Rest 30 seconds after each round!

 

 

Wednesday

 

Conditioning

Every 3:00 x 10 Rounds

15/13 Calorie Rower or bike
8 Handstand Push Ups
4 Ring Muscle Ups

 

Accessory

4 Sets (For Quality)
8-12 Dumbell Rows (Each arm)
8-12 Ring Dip

 

 

Thursday

 

Strength

Back Squats
5 x 3 reps @ 70-75% (Tempo on the way down 2-3 seconds)

 

Conditioning

Every 3:00 x 5 Rounds
10 Power Snatch 40/25
12 Burpees
14 Pull Ups

 

Accessory

4 Sets for quality
1:00 D-Ball Hold (In the front position)
25 GHD Sit Ups
15 paralette push ups

 

 

Friday

 

Barbell

Squat Cleans
3 x 2 reps @ 75-80%

 

Conditioning

3 Rounds
15 Burpee Box Jump Over 60/50
25 DB Snatch 50/35# (Alternating arms)
100 Double Unders
*Rest 90 seconds after each round!

Cap time 20 minutes

 

Gymnastics

5 sets
7 Muscle Ups
15 m. Handstand Walk (With obstacle if you have one)

*Rest 1 minutes after each set

 

 

Saturday

 

Partner Workout

For time with a partner

100 Synchro Air Squats
20 Burpees
80 Synchro Sit Ups
20 Burpees
60 Kettlebell Swings 32/20
20 Burpees
40 Pull Ups
20 Burpees
40 Pull Ups
20 Burpees
60 Kettlebell Swings 32/20
20 Burpees
80 Synchro Sit Ups
20 Burpees
100 Synchro Air Squats

Cap time 35 minutes

Cash out
3 x 20 Inverted Rows (On rings, unbroken sets)

 

 

Sunday

 

Rest Day !!!

 

 

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