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 Rows
6 x 8 reps

 

 

Tuesday

 

Strength

Deadlifts
5 x 5 reps 60-65%

 

Conditioning

With a partner for time

100 Calorie Bike
100 Deadlifts 80/50
100 Burpees

*One partner works at a time!

Cap time 15 minute

 

Accessory

4 Sets for quality
25 Hollow Rocks
25 Second Hold in top of Hip/Back extension position

 

 

Wednesday

 

Warm up

5 minutes bike  (End of every minute do 10 seconds hard sprint)
20 shoulder rolls
2 rounds of 5 strict pull ups and 10 push ups
2 x 5 burpee over bar sprints,
2 sets of 5 Muscle Snatch + 5 power snatch.(w/barbell)

 

Barbell

Power Snatch  8×2 Reps 75-80%

Conditioning

EMOM x 10 minutes (same minute)
3 Power Snatch 60/40 (Singles)
6 Bar Facing Burpees

 

 

Thursday (Recovery day)

 

Conditioning

Alternating Minutes x 20 minutes

Odd Minute: Bike 20/15 Calories
Even Minute: 15 Air Squats

After this spend 15 minutes on lower body mobility

Spiderman stretch
Couch stretch
Sumo squat
Standing straddle

 

 

Friday

 

Conditioning

15-12-9 reps of
Power Cleans 60/40
25m Handstand Walk

*Rest 5 minutes

12-9-6 reps of
Power Cleans 70/50
25m Handstand Walk

*Rest 5 minutes

9-6-3 reps of
Power Cleans 90/60
25m Handstand walk

*Rest 5 minutes

 

Deadlifts

7 x 4 reps  (Same weight as earlier in the week)

 

 

Saturday

 

Strength

EMOM x 10 minutes

3 Rep Back Squat % 50-55

 

Conditioning

In a team of 3…

Row 6000m (alternating 1 minute intervals between the 3 of you) (tempo 1:40-1:50)

During your “Rest” complete:

15 Burpees
50 Double Unders

Cap time 24 minutes

 

Accessory

4 Sets for quality

25 Hollow Rocks
0:45 second Hip/Back Extension hold at the top

 

 

Sunday

 

Rest Day!!!

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