WEEKLY PROGRAM

 

January 22, Monday

Barbell

Snatch Triples
-Work up to a heavy set of 3 for the day!

Conditioning

Complete the 5 AMRAP’s
Rest 2 minutes after each AMRAP!

AMRAP 5 minutes
20 Wall Ball 9-6
10 Strict Pull Up

AMRAP 5 minutes
20 Sit Ups
10 Burpee Box Jumps

AMRAP 5 minutes
10 Overhead Squats 60-40
20 Calorie Assault Bike

AMRAP 5 minutes
20 Calorie Row
10 m Handstand Walk

 

January 23, Tuesday

Barbell

Power Clean and Jerks
Every 2:00 start a new set
6 x 5 Reps (Each set is 5 singles)
*60-65 % of 1RM clean and jerk

AMRAP 20 minutes
Run 400m
7 Bar Muscle Ups
10m. Handstand Walk

*Rest 30 seconds after each set

Cash out
4 Sets
12 DB Bench Press (Unbroken set)
12 Glute Ham Raises

 

January 24, Wednesday

Every 5:00 x 4 Rounds
20 Calorie Row
15 Bar Facing Burpees
10 Hang Power Cleans 60-40

* Rest 10 minutes

With a partner for time

1-2-3-4-5-6-7-8-9-10 reps of
Deadlifts 110-70
Muscle Ups

( you do 1 and 1, then I go 1 and 1, you do 2 and 2, then I do 2 and 2… etc to 10 and 10 )

Cap time 15 minutes

 

January 25, Thursday

Warm up…
10 x 15 Calorie Row
(1:1 Work:Rest) Alternate rowing with a partner.

Cap time 20 minutes

Conditioning

Open workout 13.1

AMRAP 17 minutes

40 Burpees 6” touch
30 Snatch 75/45#
40 Burpees
30 Snatch 135/75#
20 Burpees
30 Snatch 165/100#
10 Burpees
AMRAP Snatch 210/120#

 

January 26, Friday

Conditioning

AMRAP 12 minutes
15 Calorie Row
15 Steps DB Walking Lunge 45/25#
50 Double Unders

*Rest 5 minutes to transition workouts…

AMRAP 12 minutes
15 Ring Dips
15 GHD Sit Ups
20 m.Handstand Walk

Accessory

Strict Weighted Pull Ups
5,3,1,1,1,3,5

 

January 27, Saturday

Conditioning

with a partner…

AMRAP 30 Minutes (OR 5 rounds for time if you can finish)
400m Run
30 Strict HSPU
20 Muscle Ups
10 Power Clean and Jerk 80-50

 

January 28, Sunday

Rest Day !!!

 

 

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