WEEKLEY PROGRAM

 

Monday

29 Ekim Cumhuriyet Bayramı Kutlu Olsun

Box Closed !!!

 

Tuesday

 

Strength

Deadlifts
4 x 1 Rep @ 90%

 

Conditioning

Alternating Minutes x 21 minutes

Min 1: 15/12 Calorie Machine
Min 2: 10 Strict Press 50-30
Min 3: 2 Legless rope climbs

 

Accessory

Dumbell Bent Over Row (Single Arm)
4 x 15 reps each arm (5 Heavy, 10 lighter)

 

 

Wednesday

 

Conditioning

5 Rounds (Start a new round every 4 minutes!)

15/12 Assault Bike Calories
10 D-Ball Cleans 40-20
10 DB Box Step Overs 60-50 (50/35# DB’s)

 

Accessory/Cash out Work

3 x 10 DB Curls (Each arm)
5 x 6 Parallete HSPU
5 x 10 Toes to Bar
5 x 30 second Bar Hold (30 seconds)

 

 

Thursday

 

Gymnastic

EMOM x 10 minutes (All in same minute)

2 Strict Pull Ups
2 Pull Ups
2 CTB Pull Ups
2 Toes to Bar
2 Bar Muscle Ups

 

Conditioning

5 Rounds for time
6 Power Cleans 80-50
8 Strict chin up

Cap time 12 minutes

 

Accessory

3 Sets
10 GHD Sit Up
10 Hip Extension

 

 

Friday

 

Conditioning

With a partner for time

80 Calorie Machine
60 Hang Power Snatch 50-30
6 Legless Rope Climbs
40 Hang Power Snatch 60-35
6 Legless Rope Climb
20 Hang Power Snatch 70-40
80 Calorie machine

Cap time 25 minutes

 

EMOM x 10 Minutes (Both movements in same minute)

10 Toes to Bar
10 Push Ups

 

 

Saturday

 

Strength

Front Squats
5 x 3 reps @ 80%

 

Conditioning

3 Rounds

500m Run
25 Air Squats
15 Box Jump 75-60

Cap time 20 minutes

 

Accessory

3 x 30 second Bulgarian Split Squat Hold
3 x 10 DB Rows (Each arm, heavy)
3 x 20 Tricep Push Ups (As narrow grip as possible)

 

 

Sunday

Rest Day !!!

 

 

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