WEEKLY PROGRAM

Monday

Warm up

3 sets

60 sec. On a machine
5 inch worm
10 inverted row
20 cossack squat
30 sec. Handstand hold

Strength

Back Squat
-Work up to a heavy single for the day!

Conditioning

10 Rounds

300m Row
10 Heavy Russian Kettlebell Swings
*Alternate with a partner on the rower!

 

Tuesday

Warm up

2 Rounds On a machine

90 sec. On a machine
10 db deadlift
20 cossack squat
10 db sotts press
30 sec. Handstand hold

Strength

Bench Press
5 x 10 reps @ (65-70%)

Conditioning

5 Rounds (1:1)
6 Power Snatch 70-45
12 Bar Facing Burpees
*Alternate rounds with a partner!

Cap time 25 minutes

Cash out
Single Arm Dumbell Strict Press
2 sets x 12 Reps (6 each arm)

 

Wednesday

Warm up

Front Squat

5 x 1 rep @ 85-90%

Conditioning

For time

3 Rounds (Start a new round every 4:00)
3 Rope Climbs
16 Thrusters 50-35

*Rest the remainder of the 4:00!

 

Thursday

Warm up

3 sets

15 Calorie machine
12 Cossack squat
9 Sotts press
30 sec. Handstand holds

Strength

Overhead Squats

-Find a 2RM OHS
* work up to your best double for the day!

Power Output/Work Capacity!

5 Sets (Start a new set every 4:00)

15 Toes to Bar
15 Calorie Row
15m Overhead Walking Lunge 50-30

Cash out

Every 2:00 x 5 Rounds
8 Muscle Ups ( unbroken )

 

Friday

Warm up

3 sets

60 sec on a machine
10 single leg lateral box step up
20 cossack squat
10 sotts press
30 sec handstand hold

Strength

Front Squat

EMOM x 10 minutes
1 Rep @ 70-75% (With some speed out of the bottom!)

Conditioning

EMOM x 10 minutes

3 Power Cleans 65-70% of 1RM Power Clean
10 Push Ups

 

Saturday

Warm up

Dynamic streching

Conditioning

4 Rounds (New round every 7:00)

100 Double Unders
800m Run

*Rest 10 minutes

Gymnastics Work

3 Rounds (Every 4:00 start a new round)

7 Muscle Ups
15 m Handstand Walk

 

 

 

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