WEEKLY PROGRAM

September 4, Monday

Strength

Deadlifts
3 x 5 Reps
*70-75 %

Conditioning

10 Rounds (1:1)
15 Calorie Row
10 Strict HSPU
5 Shoulder to Overhead 70-40
(From floor)

 

September 5, Tuesday

Strength

Back Squats
6 x 6 Reps @ 70%

Conditioning

In a team of 3
30 Calorie Assault Bike (Each partner goes)
120 Front Squats 40-25
45 Legless Rope Climbs
120 Front Squats
30 Calorie Assault Bike (Each partner)

Cap time 30 minutes

September 6, Wednesday

Conditioning

5 Rounds
10 Hang Power Cleans 70-40
10 Bar Muscle Ups
*(1:1 Work:Rest each round)

*Rest 5 minutes

5 Rounds
20 Calories Row
40 Push ups
(1:1 Work:Rest each round)

Cap time 45 minutes

 

September 7, Thursday

With a partner

Bike 5 mile
100 Power Snatches 50-30
Bike 5 mile

Cap time 35 minutes

 

September 8, Friday

Strength

Back Squat
7 x 5 Reps @ 75% (Squat Day 2)

Conditioning

Alternating Minutes x 21 minutes
13 Calories Bike
10 Deadlifts 100-60
13 Push Presses 50-30

 

September 9, Saturday

Alternating Minutes x 20 minutes
Odd – 12-10 Calories Assault Bike
Even – 12 Pull Ups

Cash out…
4 SETS
20 Biceps Curls (10 each arm)
50 Banded Triceps Extensions
15 Delt Raises

September 10, Sunday

Rest Day …

 

 

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