WEEKLY PROGRAM

 

July 31, Monday

Strength

Back Squat
8 x 4 Reps (72%)
*Every 90 seconds start a new set!

Conditioning

25-20-15-10-5
P.Snatch 35-20
5-10-15-20-25
Strict HSPU

Cap time 15 minutes

 

August 1, Tuesday

Conditioning

For time
40 Pull Ups
40 GHD’s
40 Pull Ups
40 GHD’s
40 Pull Ups

Cap time 15 minutes

Rest 10 minutes

Witha a partner

3 rounds For Time
60 cal. row
40 Dumbell Single Arm Push Press (Alt 10’s 5R+5L) 65- 35

cap Time 20 minutes

 

August 2, Wednesday

Barbells

Power Cleans
5 Reps EMOM x 5 Minutes %60-65
*Rest 1 minute
3 Reps EMOM x 5 Minutes %70-75
*Rest 1 minute
1 Reps Every 0:30 x 5 Minutes % 80

Conditioning

Partner wod
10-20-30-40
Row Calories (1:1)
40-30-20-10
Bike (1:1)
Cap time 25 minutes

 

August 3, Thursday

Strength

Deadlift 5 x 5 Reps % 75-80

Conditioning

EMOM x 10 minutes
15-12 cal bike

Rest 2 minute

EMOM x 10 minutes
15 Box Jump 60-50

 

August 4, Friday

Conditioning

With a partner
Start a new workout every 15 minutes

AMRAP 10
50 Double Unders
5 Muscle Ups

AMRAP 10
200m Row
10 Burpees

AMRAP 10
15/12 Calorie Bike
10 Wall Ball 9-7

 

August 5, Saturday

Strength

Front Squats
6 x 2 Reps
* % 75-80

Conditioning

Alternating Minutes x 21 minutes
Minute 1: 15 Calorie Row
Minute 2: 15 Push Press 40-25
Minute 3: 20 Kettlebell Swings 24-16

 

August 6, Sunday

Rest Day…
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