Monday

Conditioning

4 Rounds (Every 5:00 start a new round)

25/20 Calorie Bike 

20 GHD Sit Ups

10 Squat Cleans (60-70-80-90) w:(40-45-50-55)

*Increase the weight each round! 

Accesory

3 Sets 

8-12 DB Floor Press

8-12 Strict Pull Ups

8-12 Hammer Curls (2 sec eccentric)

8-12 Strict Ring Dips (2 second eccentric)

*Rest 3-5 minutes between rounds! 

Tuesday

Strength 

TEMPO Back Squats

3 x 3 reps @ 75-80% 

Conditioning

With a partner for time

100 Calorie Bike

200 Wall Ball 9-7

100 Calorie row

*One partner working at a time! 

Wednesday

Conditioning

21-15-9

Row Calories

Handstand push ups

*Rest 5 min

42-30-18

Toes to Bar

10 Deadlifts 120/70

Cap 25 minutes

Thursday

Conditioning

10 Rounds alternating rounds (1:1)

3 Power snatch 60/40

5 HSPU

15 cal. Ergo

Friday

Open 20.5

Saturday

Conditioning

7 Rounds

3 Bar Muscle Ups

6 Toes to Bar

3 Bar Muscle Ups

6 Burpee Box Jump Overs 

*with a partner alternating rounds or 1:1 Work:Rest. 

Cap time 35 minutes

Sunday

Rest Day

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