WEEKLY PROGRAM

 

Monday

 

Conditioning

5 Rounds (Start a new round every 5:00)

5 Power Snatch 60-35 (Unbroken)

7 Bar Muscle Ups

15 Calorie Erg

 

Accessory Strength Work

4 Sets

10 Single Leg Deadlifts ( 24-16 KB’s) (10 x Each leg)

20 Back Extensions/Hip Extensions

10 Single Arm Alternating DB Strict Press (5 Each arm)

10 Dumbell Curls

 

 

Tuesday

 

Barbell

Power Clean and Jerk

3 Reps every 0:30 seconds x 5 Minutes

70-40

 

Conditioning

5 Rounds ( with a partner alternating rounds )

10 Strict HSPU (One unbroken set!)
15 cal. Bike

cap time 25 minutes

 

 

Wednesday

 

Strength

Back Squats

-Work up to a heavy single for the day! *

-Drop and hit one set of 10 reps @ 70% of that single!

 

Conditioning

With a partner for time

10-9-8-7-6-5-4-3-2-1 reps of

Bar Muscle Ups (Scale to 2 x the pull ups!)

Squat Snatch 40-30

*Alternate sets with a partner

 

Thursday

 

Barbell

Heavy single!

Hang Clean + Hang Clean + Jerk

 

Conditioning

Synchronized with a partner for time!

30 Toes to Bar

40 Alternating Arm Dumbell Snatch 50/35#

50 Burpee Box Step Overs

40 Alternating Arm Dumbell Snatch 50/35#

30 Toes to Bar

cap time 30 minutes

 

Strength Accessory Work

4 Sets (For quality and as heavy as possible)

12 Alternating Single Arm Dumbell Strict Press

12 Single Leg KB Deadlifts (12 Each leg)

24 Hollow Rocks

 

 

Friday

 

Strength

Push Press

Every minute On the Minute x 7 minutes

3 Reps @ 70-75%

 

Conditioning

Alternating Minutes x 21 Minutes

Min 1: 15 / 12 Calories Rowing

Min 2: 20 Push Ups

Min 3: 20 Pistols (Alternating Legs)

 

Saturday

 

Strength

Front Squat

Every Minute On the Minute x 7 minutes

2 Reps @ 70-75%

 

Conditioning

With partner for time!

100/80 Calories On the machine of your choice!

50 Toes to Bar

50 Dumbell Power Snatch 75/45#

50 Toes to Bar

100/80 Calories On the machine of your choice!

 

Sunday

Rest Day!!!

 

 

 

 

 

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