WEEKLY PROGRAM

 

Monday

 

Strength

Strict Press

2,1

*Work up to a heavy double then a heavy single for the day!

 

Conditioning

3 Rounds for time

50 Sit Ups

30 Calorie Assault Bike

15 Power Clean and Jerk 60-40

Cap time 20 minutes

 

Accessory

5x 8 reps strict pull ups

 

 

Tuesday

 

Strength

Front Squats

2 Rounds of

5 Paused reps (At the bottom of each rep 2 second pause)

3 Paused Reps

1 Pause Rep

 

 

Conditioning

4 Rounds for time

6 Muscle Ups

25 m handstand walk

50 Double Unders

250m Row

* Rest 2 minutes between rounds !

Cap time 25 minutes

 

 

Wednesday

“ Black Wednesday “

 

Conditioning

With a partner for time

8 Rounds

15 cal. Machine

5 Power Cleans 80/50

*One partner on the machine, one partner on the power cleans.

*Rest 5 minutes

200 Double Unders (Together at the same time)

100 Push Press 50/30

200 Wall Ball 9/7

Cap time 40 minutes

 

 

Thursday

 

Strength

Back Squat

5 x 5 Pause Reps

*Working on positioning and strengthening the bottom position of your squat.  %60-70

 

 

Conditioning

Alternating Minutes x 10 minutes

12 Kettlebell Swings 32/24

12 Toes to Bar

Alternating Minutes x 10 minutes

12 Pull Ups

12 Handstand Push Ups

*No rest between workouts

 

 

Friday

 

Barbell

Clean

-Work up to a heavy single for the day!

 

 

Conditioning

25-20-15-10-5

Wall Ball 9/6

7 Bar Muscle Ups after each set

Cap time 15 minutes

 

 

Saturday

 

With a partner…

3 Rounds of

1 minute On/1 Minute OFF

Burpees “bar touch”

Box Jump Overs 24/20”

Bike OR Row Calories

Muscle Snatch 30/20

Toes to Bar

*This should be 30 minutes total!

 

Accessory

8-12 Strict HSPU

20 GHD sit Ups

 

 

Sunday

 

Rest Day !!!

 

 

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