WEEKLY PROGRAM

 

Monday

 

Strength

Thruster Drop Sets
3 Rounds (Every 6:00 start new round)
2 x 80/60
4 x 70/50
6 x 60/40
8 x 50/30

 

Conditioning

5 Rounds for time
25 Calorie Machine
16 Pull Ups
9 Strict HSPU

Cap. 20 minute

 

5 Rounds
Every 90 seconds
4-6 Muscle Ups

 

Tuesday

 

Barbell

Power Snatch
Every 30 sec. For 5 minutes
10 x 1 reps @75% of best full snatch

* Rest 3 minute

Power Cleans
EMOM x 10 minutes
3 Power Cleans (touch and go) 70%

Conditioning

10 Rounds (with a parter waterfall)
16 Calorie machine
8 Dumbell Snatch (75/45#)

Cap time 22 minute

 

Wednesday

 

Strength

Deadlifts
5 x 3 reps @ (75-80%)

Conditioning

5 Rounds (Start a new round every 6:00)
1 Legless Rope Climb
15 Handstand push ups
100 double Unders
15 Handstand push ups
1 Legless Rope Climb

 

 

Thursday

 

Conditioning

5 Rounds (1:1)
15 Burpee Box Jump Overs 60/50
25 Toes to Bar
*Alternate rounds with a partner

Cap time 30 minute

 

Accessory

Push Ups
5 x 20 reps w/1 minute rest between sets

 

 

Friday

 

Strength

Back Squats
-Build to a Heavy set of 5 for the day
-Drop down 10-15 kg off of that and hit a max set (6-10 reps).

 

Conditioning

5 Rounds (Every 3:00 start a new set)
10 Power Cleans 60/40 (Touch and go)
5 Pull Ups
5 Chest to Bar Pull Ups
5 Bar Muscle Ups

* Rest 3 minute

Power Cleans
-Work up to a heavy double for the day!

 

 

Saturday

 

Strength

Deadlifts
-Work up to about 80% for 3 strong singles

 

Conditioning

5 Rounds
5 Deadlifts 130/80
15 Toes to Bar
25m Handstand Walk

Cap time 20 minute

 

 

Sunday

Rest Day !!!

 

 

 

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