WEEKLY PROGRAM

Monday

Strength

7 Rounds (Start a new round every 90 seconds)
3 Strict Press %80-85 (from floor)
5 Pull Ups
7 Chest to Bar Pull Ups

Conditioning

5 Rounds (1:1)
15 Calorie Row
50 Double Unders
15 Double KB Front Squats 24-16

*Alternate rounds with a partner!

Cap time 30 minutes

Tuesday

Back Squat
5 x 5 Reps @ 60-70% of 1RM

Conditioning

Alternating Minutes x 12 minutes (6 sets of each)
Odd: 3 Squat Cleans 85-60
Even: 5 Muscle Ups

Wednesday

Strength

With a partner…
Deadlifts
100 Reps 60-40
100 Reps 90-60
100 Reps 120-80

*Break these up into sets of 10 and alternate with a partner for quality but also work quick!

Cap time 15 minutes

Conditioning

10 Rounds

250 m Row
6 Bench 90-50
*Alternate with a partner on the rower

Cap time 22 minutes

Thursday

Conditioning

In a team of 3 rotation…

5 Rounds each:
30 Calorie Row

5 Rounds each:
20 Double Kettlebell Thrusters 24-16

5 Rounds each:
10 Burpee Box Jumps 80-60

Cash out
4 x 25 GHD Sit Ups
*Rest as needed between sets!

Friday

Strength

Alternating minutes x 20 minutes

Odd: 5 Back Squats 60%-70%
Even: 1 Legless Rope Climb

Accessory

10 Sets (1:2 Work:Rest)
10 Dumbell Strict Press (Alternating arms, 5 each arm)
10 Strict Pull Ups

Saturday

Conditioning

5 Rounds

12 Russian double KBS 24-16
4 Parallette HSPU

@ 15:00

5 Rounds

40m Farmers Carry 90#/55#’s DB’s
4 Power Snatch 70-40

@ 30:00

5 Rounds
12 Bench 60-40
4 Power cleans at 80-50

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