WEEKLY PROGRAM

Monday

Gymnastic Day

For time

15-12-9
Muscle Ups (OR 30-24-18 pull ups)
100-75-25
Air Squats

Cap time 15 minutes

Gymnastics strength work

4 Sets

10 Strict Ring Dips
10 Strict Pull Ups

Tuesday

Barbell

Snatches
Every 0:30 seconds x 10 minutes
1 Rep @ 75%

Conditioning

EMOM x 10 minutes (in the same minute)
20m Double Kettlebell Overhead Walk 24-16
10 Toes to Bar

*Rest 5 minutes

EMOM x 10 minutes (in the same minute)
40 Double Unders
4 Burpee Box Jumps 60-50

Accessory

4 Sets of (Not for time, for quality)
8 Single Leg Dumbell Deadlift (8 each leg)
8 Bulgarian split squats (8 each leg)

Wednesday

Conditioning

Alternating Minutes x 21 minutes (Row and bike hard!)
Min 1: 15/12 Calorie Row
Min 2: 10 Strict Handstand Push Ups
Min 3: 15/12 Calorie Bike

Accessory

Alternating Single Arm Dumbell Strict Press
5 x 10 Reps (5 each arm)
Strict Pull Ups
5 x 10 Reps (Unbroken)
*Superset these

Thursday

Strength

Back Squats
EMOM x 10 minutes
3 Reps ( 60-70% ideally)

Conditioning

With a partner alternating sets of 10’s back and forth!
200 Push Ups
200 Wall Ball

Cap time 12 minutes

Core work

3 Rounds (rest 1 minute after each round)

10 Box Step Ups (Each leg, laterally)
1 Minute Side Plank (Right)
1 Minute Side Plank (Left)
1 Minute Push Up Plank

Friday

Conditioning

5 Rounds
20 Cal row
20 Push Ups

*Rest 5 minutes

5 rounds
10 Double KB Front Squats 24-16
20 Sit Ups

Saturday

In a team of 3…
partner version of “Hotshots 19”

AMRAP 20 minutes
P1: 400m Run
P2: 19 Power Cleans 60-40
P3: 30 Air Squats + 7 Strict Pull Ups

Sunday

Rest Day!!!

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