WEEKLY PROGRAM

Monday

Strength

6 Rounds (1:1 Work:Rest)
5 Power Cleans 90-50
5 Bar Muscle Ups
*Alternate rounds with a partner

Conditioning

3 Rounds (1:2)
15 Calorie Assault Bike
15 Double KB Front Squat 24-16
15 Calorie Assault Bike
*Alternate in a team of 3 people

Tuesday

Strength

EMOM x 10 minutes
10 Back Squats 60-40

Conditioning

AMRAP 12
3 Power Snatch 70-40 (Singles)
12 Handstand push ups

Accesory

3 Sets (Cash out, not for time)
10 Curls (Each arm)
10 Single Leg Deadlifts (Each leg, stay light work on positioning)

Wednesday

Start a new workouts every 15:00 minutes

21-15-9
Strict HSPU
Strict Pull Up

15-12-9
Muscle Ups
Power cleans 70-40

12-9-6
Deadlift 100-60
30 m handstand walk

Thursday

In a team of 3, alternating on wall ball

10 Rounds
20 Wall Ball 9-6
10 DB Power Snatch (5 each arm, alternating 5 right then 5 left arm) 65/35#

Time cap 30 minutes

Friday

Strength

Strict Press
5 x 5 Reps @ 70-75%

Push Ups
10 x 20 reps

Conditioning

5 Rounds (Team of 3)
20 Calorie Row
10 Power Clean 60-40
*Alternate in a team of 3 on the rower,

Cap time 20 minutes

Saturday

Gymnastic strength

Alternating Minutes x 20 minutes
11 Strict Pull Ups
25 Push Ups

Conditioning

10 Rounds (Start a new round every 2:30)

20 Calorie Assault Bike
20 Air Squats

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