WEEKLEY PROGRAM

 

Monday

 

Barbell

Snatch
3 x 1 reps @ 85%

 

Conditioning

10 Rounds (1:1 With a partner)

15 Cal. on machine
3 Snatch 70-40

Cap time 30 minutes

 

 

Tuesday

 

Warm up

3 x EMOM (9 minutes)
Min 1: 15 Cal on machine
Min 2: 20 Air Squat
Min 3: 15 Push Up

 

Conditioning

4 Rounds (1:1 With a partner)

40 Wall Ball 9-7
20 Handstand Push Ups
10 Strict Pull Ups

Cap time 30 minutes

 

 

Wednesday

 

Strength

Back Squat
5 x 5 reps @ 75%

 

Conditioning

Alternating Minutes x 12 minutes
Odd: 20/15  Calorie on machine
Even: 20 GHD Sit Ups

 

Accessory

4 Rounds
10 Strict Press 40-25
10 Strict Pull Ups

 

 

Thursday

 

Warm up

2 Sets
Bike 30 second easy/30 second hard
10 Russian KBS
10 Lateral Box Step Ups
10-20 Shoulder Rolls (PVC pipe)

 

Conditioning

20-18-16-14-12-10-8-6-4-2 reps for time
Parelette push ups
10-9-8-7-6-5-4-3-2-1
Power Clean 70-40

 

 

Friday

 

Warm up

3 minutes on machines
2 Sets
30 Second Handstand Hold
8 L-Sit Pull Ups
10 Light D-Ball Cleans

 

Conditioning

For time with a partner

40 D-Ball Over Bar ( 40-20 D-Ball,
180-200 cm Bar)
80 Strict HSPU
40 D-Ball Over Bar

*Rest 5 minutes

For time with a partner

40Bar Muscle Ups
80m Handstand Walk
40 Bar Muscle Ups

Cap time 35 minutes

 

 

Saturday

 

Warm up

3 Minutes on machines
2 Rounds (1 More if needed…)
Spiderman stretch (90 seconds each side)
15 Air Squats (5 close stance, 5 regular stance, 5 wider stance)
10 Cossack Squats (5 each leg, hold KB in front rack if possible)

 

Strength

Back Squat
7 x 3 reps @ 85%

 

Conditioning

10 Rounds (1:1)
5 Muscle Ups
10 Burpees
*Alternate rounds with a partner!

 

 

Sunday

Rest Day !!!

 

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