WEEKLY PROGRAM

May 7, Monday

Warm up

3 Rounds
90 seconds on a machine
10 Lunge Presses (In a deep lunge, press barbell overhead, 5 each side)
10 Lateral Box Step ups
20 second HS hold (accumulate freestanding)

Barbell

Snatches
-Up to a heavy single for the day!

Conditioning

5 Rounds for time

15 Double KB Front Squats 24-16
3 Rope Climbs
90 Double Unders

Cap time 20 minutes

May 8, Tuesday

Warm up

3 sets
1 min. on a Machine
10 cossack squat ( each leg )
10 db sotts press
30 sec. Handstand hold

Strength

Back Squats
5 x 5 Reps
* from 70%-75% for all 5 sets.

In a team of 3

AMRAP 20 minutes
Max Calorie Row
*After every set you row, complete 10 Strict HSPU

May 9, Wednesday

Warm up

2 sets

1 minutes on a machine
5 inch worm
20 steps walking lunges
10 db sotts press
20 cossack squats
5 strict pull ups

Conditioning

Each chipper is for time:

15 m DB Front Rack Walking Lunge 65/45#
40 Wall Ball 9-6
30 Single Arm Dumbell Hang Clean and Jerk 65/45# (Alternate 5’s)
15 Bar Muscle Ups

*Rest 1:1 And repeat going back up!

15 Bar Muscle Ups
30 Single Arm Dumbell Hang Clean and Jerk 65/45# (Alternate 5’s)
40 Wall Ball 9-6
15 DB Front Rack Walking Lunge 65/45#

Cap time 30 minutes

Strict Pull Ups
3 x 15 Reps (In as few sets as possible)
*Rest as needed between sets!

May 10, Thursday

Warm up

3 rounds

20 Calorie On a machine
10 Burpees
10 Walking Lunge ( each leg )
10 Cossack squats

Strength

Back Squat Pyramid
10 reps each weight (35%) (50%) (60%) (70%) (60%) (50%)

Conditioning

In a team of 3, rotate on the Rower

Row 6k (Alternate 250m’s)
8 Power Clean and Jerk 60-40

May 11, Friday

Warm up

3 Rounds

60 seconds on a machine
10 Lunge Presses (In a deep lunge, press barbell overhead, 5 each side)
10 Lateral Box Step ups
20 second HS hold (accumulate freestanding)

( Work Capacity/Power Output Day)

5 Rounds
5 Strict Press w/pause at bottom of each rep (65%)
10 Toes to Bar
200m Row Hard

*Rest 90 seconds between rounds or alternate rounds with a partner.

* Rest 10 minutes

5 Rounds for time (1:1)

5 Hang Power Cleans 90-60
7 Box Jumps 70-60cm
9 Strict chest to bar Pull Ups

May 12, Saturday

Warm up

2 sets

90 sec on a machine
20 cossack squats
10 sotts press
30 sec handstand hold

Barbell

Squat Clean
5 x 2 reps (80-85%)

Conditioning

10-20-30-40-50 reps of
Calories Rowing
Wall Ball 9-6

Cap time 35 minutes

*Alternate sets with a partner or go 1:1 each round.

May 13, Sunday

Rest Day !!!

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