WEEKLY PROGRAM

September 11, Monday

Strength

Back Squat (Week 1 Day 3)
8 x 4 reps @ 80%

Conditioning

21-18-15-12-9 reps of

20 GHD Sit Ups (Before each set)
DB Snatch 75/45#
Strict HSPU

cap time 25 minutes

September 12, Tuesday

Conditioning

10 Rounds
30 Double Unders
15 Toes to Bar
10 Power Snatch 43-30

*Alternate rounds with a partner 1:1.

cap time 30 minute

 

September 13, Wednesday

Strength

Back Squats (Week 1 Day 4)
10 x 3 reps @ 85%

Conditioning

5 Rounds (“Chief” style)

3 minutes on/1 minute off

3 Muscle Ups
6 SHSPU
9 Air Squats

 

September 14, Thursday

Barbell

Power Cleans
1 Rep every 0:20 x 10 Minutes @80%

Conditioning

4 Rounds
25 Push Press 43-30
50 Calorie Row
100 Double Unders

 

September 15, Friday

Strength

Back Squats (Week 2 Day 1)
6 x 6 Reps @ 70% + 3-5 kg from last time!

Conditioning

With a partner for time
100-80-60-40-20
Assault Bike Calories
50-40-30-20-10
Deadlifts (90/110/120/130/140 MEN / 50/60/70/85/100 WOMEN)

*Only one partner works at a time!

Cap Time 30 minutes

 

September 16, Saturday

Alternating Minutes x 30 minutes

20 GHD Sit Ups
15 Ring Dips
10 Kettlebell Swings 32-20

 

September 17, Sunday

Rest Day !!!

 

 

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