WEEKLY PROGRAM

June 5, Monday

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

 

June 6, Tuesday

Strength

Speed Deadlifts
10 x 3 Reps @ 60% of 1RM + Bands

Conditioning

GRIP STRENGTH!

3 Rounds for time
21 KBS 32-24
7 Muscle Ups

*Rest 5 minutes

3 Rounds for time
21 Wall Ball
7 Rope Climbs

 

June 7, Wednesday

Strength

Back Squats
3,3,3,3,3
*Work up to a heavy triple for the day here, not a max!

Conditioning

3 Rounds (Start a new round every 12 minutes)

20 Calorie Row
20 HSPU (Kipping)
100 Double Unders
20 HSPU (Kipping)
20 Calorie Row

 

June 8, Thursday

With a partner for time
100 Calorie Assault Bike
30m Handstand Walk
100 Power Cleans 60-40
30m Handstand Walk
100 Calorie Row

*Only one partner working at at time!

cap time 25 minutes

Gymnastic work
Strict Pull Up Ladder (In a team of 3 or 4 or more!)

 

June 9, Friday

Snatch/Strength Work
Work up to a heavy single for the day!

Conditioning

With A partner For Time

150 Calorie Air Bike

*Rest 3 minutes

50 Power Cleans 70-40

*Rest 3 minutes

50 Muscle Ups

cap time 30 minutes

 

June 10, Saturday

Strength

Clean and Jerk
-Work up to a heavy single for the day

Conditioning

Alt minutes x 21 minutes
15/12 Calorie Assault Bike
15m Handstand Walk
20 GHD Sit Ups

4 Sets not for time but for quality

15 Strict Ring Dips
15 Ring Rows
15 Weighted Hip Extensions (Use a barbell on your back)

 

June 11, Sunday

Rest Day !!!

 

 

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