WEEKLY PROGRAM   Monday Warm up 2 rounds of 20 shoulder rolls 10 double dumbell Romanian deadlift 5 dumbell strict press (each arm). Then 2 minutes of spiderman stretch + 2 min wrist stretch Conditioning In a team of 3 for time 30 Power Cleans 70/45 60 Strict Handstand Push Ups 30 Power Cleans 80/50…

WEEKLY PROGRAM Monday Conditioning With a partner for time 21-15-9 reps of: Deadlift 100/60 (While partner holds handstand) Thrusters 40/30 (While partner holds hang on pull up bar) Gymnastic work 15-12-9 Muscle Ups *Rest 2 minutes after each set is completed! Tuesday Strength Push Press 10,10,10,3,3,max reps *Increase the weight a little each set Conditioning…

WEEKLY PROGRAM   Monday Warm up – 5 minutes bike (30 seconds easy, 30 up tempo x 5) spiderman stretch squat hold 1-2 minutes ankle mobility (stair stretch) 2 rounds of 20 shoulder rolls and 6-10 inverted rows   Strength EMOM x 10 minutes (Same minute!) 3 Thrusters 60/40 5 Strict Pull Ups   Conditioning…

WEEKLY PROGRAM   Monday   Strength Power Cleans 8 x 2 reps @ 75% Then Strict Pull Ups 3 x 10 Reps   Conditioning 5 Rounds (Start a new round every 3:00) 15/12 Calorie Row (Hard) 12 Toes to Bar 9 Push Jerk 60/40   Accessory Super set Strict Press 6 x 5 reps 60/40 Inverted…

WEEKLY PROGRAM   Monday Barbell Power Snatches 3,3,3,3,3 *Work up to a heavy triple for the day Cap time 12 minute   Conditioning With a partner for time 2 Rounds 120 Calories bike 90 Push Ups 30 Bar Muscle Ups Cap time 25 minutes     Tuesday   Barbell Power Cleans 3,3,3,3,3 *Work up to…

WEEKLY PROGRAM   Monday     Strength / Barbell Squat Cleans 5 Reps @ 60% ( of best clean) 4 Reps @ 65% 3 Reps @ 70-75% 10 Reps @ 80% (Done as singles!)   Conditioning 4 Rounds for time 25 Dumbell Snatch 50/35# (Alternating Arms) 15 Handstand push ups Cap time 15 minutes Cash…

WEEKLY PROGRAM   Monday   Barbell Power Snatches 3 Reps Every 0:30 seconds x 5 minutes (30 reps total) *1 Minute Rest 2 Reps Every 0:30 seconds x 5 minutes (20 reps total) *1 Minute Rest 1 Rep Every 0:30 seconds x 5 minutes (10 reps total) %55/%60/%75   Conditioning 10 Rounds AMRAP 90 Second…

WEEKLY PROGRAM   Monday   Back Squat 4 x 8 reps @ 65-70% range for all 4 sets   Conditioning AMRAP 1 Minute 13/10 Calorie Assault Bike Max Power Snatch 40/25  with remaining time Rest 1 minute after each AMRAP. *Continue in this fashion until you reach 75 power snatches!  Shoot for around 18-24 minutes…

WEEKLY PROGRAM   Monday Strength Snatch Panda High Pull + Snatch 1,1,1,1,1 @ 75-80% Snatch Grip Deadlift 4 x 3 reps @ 85-95% of best snatch Cap 15 min.   Conditioning 21 Minute EMOM Min 1: 15/12 Calorie rower or bike Min 2: 15 Burpees Min 3: 5 Bar Muscle Ups     Tuesday  …

WEEKLY PROGRAM   Monday   Barbell Snatch Every 90 seconds x 5 sets 3 Snatches @ 80% * Rest 90 sec Snatch Pulls Every 90 seconds x 5 sets 3 Snatch High Pulls @ same 80%   Conditioning EMOM x 10 minutes 5 Low Hang Power Snatch 50/30 10 Burpees     Tuesday   Barbell…

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