WEEKLY PROGRAM

With a partner for time!

Strength

Back Squats
100 Reps @ 60-40
80 Reps @ 75-50
60 Reps @ 90-60
40 Reps @ 105-70
20 Reps @ 120-80

*Alternate sets with a partner to complete the reps for quality and time.

Cap time 25 minutes

Conditioning

5 Rounds
6 Bar Muscle Ups
6 Push Jerk 80-50 (From floor)

Cap time 12 minutes

Tuesday

5 Rounds (1:1)

20 Calorie Row
15 Hang Power Cleans 60-40
10 Muscle Ups

*1:1 – Work:Rest. Alternate rounds with a partner!

Cap time 45 minutes

Wednesday

Gymnastic

Every 0:20 seconds x 5 minutes
4 Strict Pull Ups (unbroken sets)
*Scale this number as needed to complete!

Conditioning

5 Rounds (Team of 4 alternating on bike)
20 Calorie Bike
15 Bar Facing Burpees
10 Power Snatch 60-40

*Alternate in a team of 4 people on the Bike! Each partner does 5 rounds total!

Cap time 40 minutes

Thursday

Conditioning

40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Then,

3 Rounds
12 Chest to Bar Pull Ups
12 Push Jerk 60-40

Then,
40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Then,

3 Rounds
12 Chest to Bar Pull Ups
12 Push Jerk 60-40

Then,

40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Friday

For time

10 Power Clean and Jerk 80-50
10 Bar Muscle Ups
10 Strict Handstand push ups
10 Bar Muscle Ups
10 Power Clean and Jerk 80-50

*Rest until the clock hits 15:00 and REPEAT!

.
Gymnastic Strength

EMOM x 6 minutes
3 Weight Vest Muscle Ups

Saturday

Back Sqauts
3 x 5 Reps @ Moderate loading (You pick the weight

Conditioning

Every 2 Minutes x 20 minutes (10 sets total)
3 Squat Cleans (Start at 60% and add weight every 2 sets!)
3 Parallette HSPU

Sunday

Rest Day !!!

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