WEEKLY PROGRAM

 

Fabruary 6, Monday

Strength

Back Squats
4 x 10 Reps 70%

Conditioning

With a partner for time
( Alt. 10’s )

100 Calorie Assault Bike
60 Thrusters 40-30
100 Double Unders Each
60 Muscle Ups ( Alt. 3’s )
100 Double Unders Each
60 Thrusters
100 Calorie Assault Bike

Time cap. 25 minutes

 

Gymnastic strength work

4 Rounds not for time but for quality

10 L-Pull Ups (Underhand grip)
20 Back Extensions

 

 

February 7, Tuesday

Conditioning

For time:

50 Wall Ball 9-7
40 Pull Ups
30 Handstand Push Ups
20 Burpee Box Jumps 60-50

* Rest 5 minutes

20 Burpee Box Jumps
30 Handstand Push Ups
40 Pull Ups
50 Wall Ball

Time cap. 35 minutes

Accessory

4 Rounds not for time but quality

20 Glute Ham Raises
15 Strict Bar Dips

 

 

February 8, Wednesday

Strength

Every 2 minutes x 3 rounds
4 Squat Cleans 70-40
8 Strict HSPU

Every 2 minutes x 3 rounds
5 Squat Cleans 70-40
10 Strict HSPU

Conditioning

With a partner for time:

1000m Row
90 Push Press 40-25
80 Toes to Bar
70 Power Snatch
60 Bar Muscle Ups
50 Thrusters

Time cap 20 min.

 

 

February 9, Thursday

Strength

Deadlifts
7 x 2 Reps %80

Conditioning

AMRAP 15 minutes

25 GHD Sit Ups
Max Power Cleans while partner does GHD’s 60-40

Rest 8 minutes

AMRAP 15 minutes

100 Double Unders
Max meter Handstand Walks while partner does double unders

Accessory

4 Sets for quality

10 Single Arm KB Press 24-16 (5 each arm, hold both kettle bells

in front rack)
15 Upright Rows (Barbell)
25 Back Extensions
50 Banded Tricep Extensions

 

 

February 10, Friday

Strength

Back Squats

7 x 2 Reps 85%

Conditioning

Alternating minutes x 32 Minutes

1- 15/10 Calorie Bike – Row ( sprint )
2- 5 Muscle Ups
3- 60 Double Unders
4- Rest

 

 

February 11, Saturday

Strength

Deadlifts
4 x 10 Reps 65-70% touch and go

Conditioning

AMRAP 12 minutes

20 GHD Sit Ups
2 Legless Rope Climbs 4m.

* Rest ( minutes

AMRAP 12 minutes

12 Calorie Assault Bike-Row
12 Clean and Jerk 60-40

 

 

Fabruary 12, Sunday

Rest Day…

 

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