WEEKLY PROGRAM

 

Monday

Strength

Deficit Deadlifts (20kg competiton plate)

10 Reps 60/40
10 Reps 100/70
10 Reps 140/100

Conditioning

AMRAP 20 min
20 KBS 32/20
20 GHD Sit Ups
20 Ring Dips

 

Tuesday

Conditioning

5 Rounds
20 Hang Power Cleans 45/30
20 Burpee Pull Ups

Cap time 18 minutes

* Rest 5 minutes

6 Sets (Every 2:00)
6 Dumbell Press (3 each arm) (Heavy)
8 Dumbell Upright Rows
2 Legless Rope Climbs

 

 

Wednesday

Strength

Deficit Deadlifts (2x20kg competiton plate)

10 Reps 60/40
10 Reps 100/70
10 Reps 140/100

With a partner

AMRAP 12
20 GHD’s
Max Reps Deadlifts 100/70
*You can do this with a partner, One partner on the GHD’s one partner on the Deadlifts!

* Rest 3 min

AMRAP 12
20 Calorie Row
20m Handstand Walk

 

 

Thursday

 

Stregth

Tempo Front Squats
5 x 8 reps (3-4 seconds on the way down each rep)

Conditioning

With a partner for time:

4000m Row
200 GHD Sit Ups
4 mile Bike
20 Legless Rope Climbs

Cap 30 minutes

 

 

Friday

Barbell

Hang Squat Cleans
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 1 minutes
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 1 minutes
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 3 minutes
1 Rep Every 1:00 x 10 minutes (10 reps)

*I want you to do the first 5 minutes as a warm up then I want you to increase the weight each 5 minutes after

Accessory

4 Sets (Strength/Hypertrophy work)

3-5 Clean Pulls (90-100% of best clean)
10 Glute Ham Raises
20/20/20 Banded Hamstring Curls (First 20 together, second two sets of 20’s done as single leg)

 

 

Saturday

Conditioning

5 Rounds for max reps
1:00 Bike Calories
1:00 Rest
1:00 Air Squat
1:00 Rest
1:00 KettleBell Swings 32/20
1:00 Rest
1:00 Burpee To bar touch

 

 

Sunday

 

Rest Day !!!

 

 

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