WEEKLY PROGRAM

Monday

Conditioning

With a partner for time

120 Thrusters 30/20

120 Pull Ups

80 Thrusters 40/25

80 Chest to Bar Pull Ups

40Thrusters 50/30

40 Bar Muscle Ups

Cap time 30 minutes

Accessory 

4 Rounds

30 GHD Sit Ups

0:50 D-ball Bear Hug Hold 50/30

Tuesday

Strength

Back Squats

-5 x 1 rep 

-5 reps 

-10 reps 

*5 singles and two drop sets!  Work up to 90+% for the singles. 

Conditioning

5 Rounds 

15 Dumbell Snatch 65/35#

15Toes to Bar

Rest until the clock hits 15:00

5 Rounds

15 Calorie Row

15 Push Ups

Wednesday

Strength

Deadlifts

6 x 5 reps @ 405/265.

*Work up to around 80% of your best single and do all your sets there! Touch and go reps

Conditioning

5 Rounds (1:1 between each round)

20/15 Calorie Bike 

50 Double Unders

15 Dumbell Box Step Overs 50/35#

Thursday (Easy Day)

Conditioning

Alternating Minutes x 20 minutes

Odd: 10 Power Cleans (50/60x 5 rds each, 30/40)

Even: 10 Bar Facing Burpees

Friday

Barbell

Power Snatch

3,3,3,3,3 (All done as singles)

*Do 5 sets at or between 75-85% of best power snatch!

Conditioning

6 Rounds (Alternate with a partner on the bike!)

20 Calorie Bike 

10 Toes to Ring

5 Ring Muscle Ups

Saturday

Back Squat

5 x 5 reps @ 70-75%

Conditioning

2 Rounds for max reps with a partner!

3 Minutes Max Calorie Row

*Rest 90 seconds

3 Minutes Max Burpee Box Jumps 60/50

*Rest 90 seconds

3 Minutes Max Reps Dumbell Overhead Squat 50/35#

*Rest 90 seconds

Sunday

Rest Day !!!

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