Monday

Strength

Back Squats

6 x 3 reps @ same weight for all sets, around 82-85%.

Conditioning

AMRAP 12

5 Power Snatch 50/30

10 Toes to Ring (Or Toes to Bar)

Rest 3 minutes

Bottom to Bottom Tabata Air Squats!

8 Rounds of 20 seconds of max reps squats with 10 seconds of rest.

Tuesday

Barbell

Snatch

-Work up to 2 singles @ 85%, rest between as needed.

Then,

5 x 3 reps @ 75%

w/60 seconds rest after each set!

Conditioning

3 Rounds (1:1)

30 Wall Ball 9/5

15 Power Clean and Jerk 50/30, 60/40, 70/50

*Alternate rounds with a partner or do 1:1 work:rest!  

Cap 25 minutes

Wednesday

Strength

Back Squats

5 x 5 reps TEMPO (each rep) @ 70% 

Conditioning

10 Minutes Alternating Minutes 

Odd: 20 seconds Max reps Strict HSPU

Even: 40 seconds Max reps Double Unders

Rest 3 minutes

4 Rounds

10 DB Squat Snatch 

15 Paralette Push Ups

20 GHD Sit Ups

Thursday

TEMPO Deadlifts

7 x 1 rep @ 225/155

SandBag Bear Hug Holds

5 x 1 minute w/60-90 seconds rest between sets.  

Conditioning

Alternating Minutes x 30 minutes

15/12 Calorie Bike 

15/12 Calorie Row

15/12 Burpees

Friday

Strength

Back Squat

-Work up to a heavy single for the day

-Drop to 85% of that and hit max reps at that weight! No more than 10 reps.  

Conditioning

5 Rounds

15 KBS 32/29

15 Toes to Bar

*1:1 Work:Rest each round.  Wanted to work that grip strength!!

Cap 30 minutes

Saturday

Conditionimg

With a partner for time

80 Calorie Bike

40 Muscle Ups

80 Calorie Bike 

40 Burpee Box Jumps 

*Rest until the clock hits 25:00…

40 Burpee Box Jumps 24/20”

80 Calorie Bike

40 Muscle Ups

80 Calorie Bike 

Sunday

Rest Day !!!

Logo_footer   
     © CrossFit® and Forging Elite Fitness® are trademarks owned by CrossFit, Inc. (U.S.A.) and are used under license.
Web Tasarım Ankara