WEEKLY PROGRAM

October 30, Monday

Strength

Paused Back Squats
5 x 3 Reps @ 80%
*1-2 second pause in the bottom of each rep

Conditioning

In a team of 3
120 Dumbell Snatch 65/35#
120 Strict Handstand Push Ups
120 Muscle Ups
*To accumulate reps, you must have one partner holding a 50/30 kg barbell overhead !
Cap time 30 minutes

October 31, Tuesday

Barbell

Snatch work
Work up to a good heavy single for the day, but hit this for 5 x 1 reps (Use straps if you like).

Conditioning

3 Rounds
20 Calorie Assault Bike
20 Deadlifts 80-50
50 Handstand shoulder taps
20 Calorie Row
50 Handstand shoulder taps
20 Deadlifts 80-50
20 Calorie Assault Bike
*Every 15 minutes start a new set here! We did this with teams of 3, waterfall style

 

November 1, Wednesday

Strength

Pause Back Squat
7 x 2 reps @ 83%

Conditioning

Alternating Minutes x 10 minutes (Wearing a vest)
Odd: 10 CTB Pull Ups
Even: 20 Push Ups

*Rest 10 minutes

Alternating Minutes x 10 minutes (Wearing a vest)
Odd: 10 CTB Pull Ups
Even: 20 Push Ups
*
Cashed out with
3 Sets
15 Upright Rows (Like a strict sumo deadlift high pull without the deadlift)
15 Back Extensions (Weighted if needed)

 

November 2, Thursday

Strength

10 rounds (1:1)
5 Deadlifts 130-80
10 Strict HSPU

*1:1 Work:Rest

Rest 10 minutes

3 Rounds: 1 minute On/ 1 minute OFF
Row Calories
Air Squats
KettleBell Swings 70/53#
Burpees

 

November 3, Friday

Strength

Back Squats (Heavy pause singles)
5 x 1rep @ 85

Conditioning

With a partner, each for time…
50-40-30-20-10
Bench Press 60-30
Dumbell Snatch (Alternating Arms) 75/45#

* Rest 10 minutes

50-40-30-20-10
Assault Bike Calories
Goblet Squats 32-24

cap time 35 minutes

 

November 4, Saturday

With a partner for time

5 Rounds
50 Calorie Assault Bike
50 Toes to Bar

cap time. 30 minutes

Cash out

4 Rounds
15 Bent over Rows 60-30
15 Bar Dips (w/pause at the top of rep) (focus on working the triceps for some pressing strength!)

 

November 5, Sunday

Rest Day !!!

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