WEEKLY PROGRAM

 

Monday

 

Warm up

3 Rounds of:
15 Calorie Bike
15 Air Squats
15 Shoulder Rolls
10 Dumbell Hang Snatches (each arm)
spiderman stretch (1 minute each side)

 

Conditioning

AMRAP 12

40 Double Unders

2 Deadlift 50/30
2 Front Squat
2 shoulder to overhead

 

Gymnastics

Every 2:00 x 5 Rounds (10 minutes)

10 Muscle Ups (Or somewhere between 5-10 reps!)

 

 

Tuesday

 

Warm up

2 minutes row (easy)
20 shoulder rolls
2 set of
10 push ups
10 inverted rows
spiderman stretch (1 minute each side)

 

Conditioning

With a partner waterfall style

3 Rounds for time

25 Calorie Bike
20 Chest to Bar Pull Ups
15 Strict HSPU

 

Cash out (Core work)

4 Sets of

20 GHD Sit Ups
15 Good Mornings

 

Wednesday

 

Warm up

20 calorie machine
2 rounds of 10 shoulder rolls
10 push ups + 5 strict L-Pull Ups.
wrist stretch

 

Barbell warm up
2 sets

10 deadlift + 5 muscle clean + 5 hang power clean
+ 5 power clean + 5 strict Press + 5 push press + 5 push jerk

 

Barbell

With a partner

AMRAP 20

20 Clean and Jerks 50/30
20 Clean and Jerks 60/35
20 Clean and Jerks 70/40
20 Clean and Jerks 80/45
20 Clean and Jerks 90/50

 

Accessory

4 Sets (For quality)

15 Strict Ring Dips
15 GHD Sit Ups
15 Double Dumbell Bent Over Rows (50/35#)

 

 

Thursday

 

Power Snatch

6 x 2 reps (Working from 70%-75% of best full snatch)
6 x 1 reps (Above 75% of best full snatch)

 

Conditioning

5 Rounds for time

6 Hang Power Snatch 60/40
12 Toes to Bar

Cap Time 10 minute

* Rest 5 minute

3 Rounds

20 Dumbell Thrusters 35/20
20 Burpees

cap time 10 minute

 

 

Friday

 

Warm up

50 cal machine

spiderman stretch (1 minute each side)
squat hold 1 minute
20 good mornings pvc pipe
ankle mobility + 20 calf raises

 

Strength

Thrusters

6 x 2 reps

*Increase the weight slightly every 2 sets.

 

Conditioning

For time

21 Calorie Bike
7 Muscle Ups
15 Calorie Bike
7 Muscle Ups
9 Calorie Bike
7 Muscle Ups

*Rest 1:2 with a partner or two, and REPEAT.

 

Accessory

10-20 GHD Sit Ups
10 Strict Ring Dips (TEMPO on the way down 2-3 seconds)

 

 

Saturday

 

Strength

Tempo Front Squats

4 x 5 reps %60-65

*Work for 3-4 seconds on the way down each rep

 

Conditionig

With a partner For Time

4 Rounds

600 m Run (each)
30 D-Ball Cleans 50/30

 

 

Sunday

 

Rest Day !!!

 

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara