WEEKLY PROGRAM

Monday

Conditioning

3 Rounds x 3 SETS (1:1)

15/12 Calorie Bike Erg

6 Hang Power Snatch 50/30

4 Muscle Ups

*Do 3 rounds, then rest and repeat for 3 total SETS (9 rounds).

Cap time 30 minutes

4 Sets (For quality)

12 Strict Ring Dips

12 Strict Pull Ups

*Rest 3 minutes between sets.

Tuesday

Barbell

EMOM x 7 minutes

1 Snatch + 2 Overhead Squats (%75)

Snatch Pulls 

5 x 3 Reps @ 85% (Of best snatch)

Conditioning

5 Rounds

20/15 Calorie Row

15 GHD Sit Ups

10 SHSPU

Wednesday

Strength

TEMPO Back Squat

3 x 2 reps % 80

Conditioning

For time with a partner

100 Calorie Bike

150 Wall Ball 9/5

100 Calorie Row

200 Push Ups

100 Calorie Row

150 Toes to Bar

Thursday 

Conditioning

For time:

8 Rounds of

5 Muscle Ups

15 Wall Ball

Right Into…

80 Calorie row

Friday

EMOM x 10 minutes

3 Power Cleans (Heavy touch and go reps, or heavy singles)

Conditioning

With a partner for time

100 Calorie Assault Bike

50 DB Snatches 65/45

100 Burpee Over Bar

50 DB Snatches 

100 Burpee Over Bar

50 DB Snatches 

100 Calorie Assault Bike

*Only one partner working at a time!  

Saturday

Strength

TEMPO Deadlifts

10 x 3 reps %60-65

*Do this as an EMOM. Control the decent each rep, 3 seconds on the way down each time.

Conditioning

3 Rounds

1000m Row

8 Bench 80/50

1000m Bike 

*Rest 90 seconds between rounds

Cash out

3 x 20 Hammer Curls w/controlled eccentric (2-3 seconds each time)

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