WEEKLY PROGRAM

May 15, Monday

Strength

EMOM x 10 Minutes

Deadlifts 4 Reps
*% 55-60 1RM

Conditioning

For Time

1 mile bike

12 Rounds

4 Strict HSPU
8 CTB Pull Ups
16 Air Squats

May 16, Tuesday

Strength

Thrusters (From the floor)
*Work up to a 3RM for the day!

Conditioning

“Regional Event 3”

For Time

30m Dumbell Overhead Walking Lunge 65-35
100 Double Unders
50 Wall Ball
10 Rope Climbs
50 Wall Ball
100 Double Unders
30m Overhead Walking Lunge

Cap time 25 minutes

 

May 17, Wednesday

For Time

“Regional Event 5”

21-15-9
Muscle Ups
Single Arm Overhead Squats

Rest 10 minutes

Alternating Minutes x 21 minutes

15 Calorie Assault Bike
20 Wall Ball
50 Double Unders

 

May 18, Thursday

With a Partner For Time:

200 Calorie Row
200 Toes to Bar
200 KettleBell Swings 32-20

*Only one partner works at at time!
Cap Time 30 minutes

6 Rounds for time

20 GHD Sit Ups
10 Single Arm Dumbbell Overhead Squats 55-35

*Alternate arms each round, Rounds 1,3,5 are right arm and 2,4,6 are left arm.

May 19, Friday

Strength

Speed Deadlifts
10 x 3 Reps @ 90-50 +Bands

Conditioning

5 Rounds

10 Strict HSPU
20 Pull Ups
40 Air Squats

*Work:Rest 1:1

 

May 20, Saturday

With a partner…

AMRAP 6 minutes
Max Assault Bike Calories (Alternating 30 second intervals)

*Rest 2 minutes

AMRAP 6 minutes
Max Dumbell Snatch (Alternating Arms) 65-35

*Rest 2 minutes

AMRAP 6 minutes
Max Toes to Bar

*Rest 2 minutes

AMRAP 6 minutes
Max Wall Ball 9-6

 

May 21, Sunday

Rest Day !!!

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