WEEKLY PROGRAM

 

January 8, Monday

Conditionjng

AMRAP 15 minutes
15/10 Calorie Bike
15 Push Ups
*Alternate with a partner on the bike,

*Rest 10 minutes

Conditioning

EMOM x 10 minutes
3 Snatch (full snatch) 60 kg
30 Double Unders
EMOM x 10 minutes
3 Power Clean and Jerk 60 kg
30 Double Unders

* Rest 10 minutes

 

January 9, Tuesday

Conditioning

10 Rounds (1:1)
15 Caloire Row
10 Handstand Push Ups
3 Squat Cleans 80-40
*Alternate rounds with a partner, or work:rest 1:1

Cap time 40 minutes

 

January 10, Wednesday

İn a team of 3… ( alternating rounds )

3 Rounds
10 Deadlifts 110-70
30 m. Front Rack Dumbell Walking Lunge 50/35#
10 Muscle Ups
30m Front Rack Dumbell Walking Lunge 50/35#
10 Deadlifts 110-70

Cap time 45 minutes

 

January 11, Thursday

Conditioning

With a partner alternating rounds
30-20-10-20-30
Row Calories
Right into…
30-20-10-20-30
Burpees

Cap time 15 minutes

*Rest 10 minutes

Alternating Minutes x 20 minutes
13 Push Press 50-30
13 Toes to Bar

 

January 12, Friday

Conditioning

In a team of 3…
5 Rounds
15 Calorie Bike
15 Kettlebell Swings 24-15

Cap time 15 minutes

* Rest 10 minutes

For time

30 Wall Ball
15-12-9-6-3
Hang Power Clean
(60/70/80/90/100)
(40/45/50/55/60)
*This is also done in a team of 3, rotating on the wall ball!

Cap time 20 minutes

 

January 13, Saturday

AMRAP 12
30 Double Unders
15 Toes to Bar

Rest 10 minutes…

AMRAP 12
15 Calorie Row
5 Front Squats 80-50

 

January 14, Sunday

Rest Day!!!
Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara