WEEKLY PROGRAM

Monday

Strength

3 Sets (Alternate in a team of 3 people)
20 Deadlifts 90-60
40 m D ball carry 50-30

Cap time 15 minutes

Conditioning

10 Rounds (Start a new round every 2:00)
15 Toes to Bar
10 KB Snatches 32-20 (6 Each arm)

Accessory

Strict DB Press 3 x 7 Reps (7 reps Each arm, alternating arms)

Tuesday

Barbell

Snatch Triples
-Work up to a heavy triple for the day.

Within 15 minutes

Strength

Farmers Carry 75/45#
10 x 50 meter
*1:1 = work:Rest or alternate rounds with a partner

Cap time 10 minutes

“ Annie “

50-40-30-20-10 reps
Double unders
Sit ups

Cap time 10 minutes

Wednesday

Barbell

Clean and Jerk
3 x 3 reps (75-85%)

Conditioning

3 Rounds (1:1 each round)

15/12 Calorie Assault Bike
15 Handstand push ups
10 Muscle Ups
15 Handstand push ups
15/12 Calorie Assault Bike
*Alternate rounds with a partner

Cap time 20 minutes

Thursday

Strength

10 Rounds (Start a new round every 90 seconds!)
3 Strict Press @ 75%
8 Strict pull ups

Conditioning

50-40-30-20-10 reps of
Calories Assault Bike
100 Double Unders after each set

Alternate rounds with a partner

Cap time 25 pminutes

Friday

Conditioning

Start a new workouts every 10 minutes

Team wod ( waterfall style )

30-20-10 reps of
Row Calories
Bench Press 70-40

30-20-10
Bike Calories
Power Cleans 60-40

30-20-10
Row Calories
Push Jerk 60-40

Saturday

Gymnastic conditioning

3 Rounds (Each round for time)
10 Muscle Ups (Rings)
30 m Handstand Walk

*Rest 5 minutes after each round.

Cap time 22 minutes

Alternating Minutes x 20 minutes

Odd: 10 Strict Pull Ups
Even: 10 DB Single Arm Strict Press (5 each arm, alternating) 50/35#

Sunday

Rest Day …

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