WEEKLY PROGRAM

May 29, Monday

Conditioning

AMRAP 4 minutes
30 Calorie Row
30 Wall Ball 9-6
AMRAP Muscle Ups with time remaining

Rest 1 minute

AMRAP 4 minutes
25 Calorie Row
25 Wall Ball
AMRAP Muscle Ups with time remaining

Rest 1 minute

AMRAP 4 minutes
20 Calorie Row
20 Wall Ball
AMRAP Muscle Ups with time remaining

Rest 10 Minutes

21-15-9
Dumbell Snatch 65-35
50 Double Unders

 

May 30, Tuesday

Conditioning

5 Rounds
20 Calorie Bike
4 Rope Climbs

*At the 30 minute mark start the next workout…

5 Rounds
20 Burpees
8 Power clean 70 -40

 

 

May 31, Wednesday

Conditioning

4 SETS OF:

3 Rounds

6 Strict HSPU
8 Calorie Assault Bike
10 CTB Pull Ups

*Work:Rest 1:1 after each 3 rounds. This is 12 rounds total. Rest after every 3 rounds. You can also 3 rounds each with a partner

 

June 1, Thursday

Conditioning

Every 2:00 x 10 minutes
14 DB Snatch 65-35 (Alternating arms)

Every 2:00 x 10 minutes
20 Burpees

Every 2:00 x 10 minutes
30/25 Calorie Row

*No rest between these, go hard!!

 

 

June 2, Friday

In a team of 3…

150m verhead Walking Lunge (65-35 DB)

Then,

6 Rounds

18 Wall Ball 9-6
12/10 Calorie Assault Bike
3 Rope Climbs

Then,

150m Overhead Walking Lunge

Cap Time 20 minutes

Rest 10 minutes

4 Rounds
30 GHD Sit Ups
10 Muscle Ups

 

June 2, Saturday

With a partner

AMRAP 7 minutes
Row Calories

*Rest 2 minutes

AMRAP 7 minutes
DB Clean and jerk 50/35

*Rest 2 minutes

AMRAP 7 minutes
Burpees

 

June 3, Sunday

Rest Day…

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara