Monday

Strength

Back Squats

5 x 3 reps @ 85% +

Conditioning

2 Rounds (1:1)

15 Burpee Box Jump Overs 60-50

20 GHD Sit Ups

40m Overhead Walking Lunge 50/35 Barbell

20 GHD Sit Ups

15 Burpee Box Jump Overs 24/20”

Time cap 20 minutes

Tuesday

Barbell

Hang Squat Clean + Squat Clean (Drop bar between reps)

5 x 1 @ 70%

5 x 1 @ 75-80%

Conditioning

3 Rounds

18 Calorie Row

12 Toes to Bar

6 Power Cleans 70/50kg

*Rest 1 minute

6 Power Cleans 70/50

12 Toes to Bar

18 Calorie Row

Time cap 22 minutes

Wednesday

Conditioning

7 Rounds (1:1)

20 Calorie Bike

6 Muscle Ups

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

Conditioning

Deadlifts

5 x 2 reps Heavy

*Every 90 seconds start a new set!

Thursday

Barbell

Snatch

-Work up to 90% x 3 singles for the day! 

Conditioning

Every 3:00 x 7 Rounds (21 min)

20/15 Calorie Erg

40 Double Under

40m D ball  Carry 50/30

Friday

Strength

Back Squats

Speed Day

10 x 2 reps @ 60-70% (New set every 90 seconds!)

Conditioning

Alternating Minutes x 14 minutes

Odd: 15/12 Calorie Bike Erg

Even: 1 Legless Rope Climb + 1 Rope Climb (Unbroken

Saturday

Conditioning

With a partner…

2 Rounds for time

100 Calories On a Machine (BIke/Row/Ski )

50 Strict HSPU 

100 Pull UPs

200 Air Squats 

*Only one partner working at a time!

Sunday

Rest Day !!!

Monday

Conditioning

1:1 or alternating round with a partner

10 Rounds

15 Row Calories

15 Wall Ball 9/7

Time cap. 35 minutes

Accessory work (For quality)

4 Sets

9 Strict Chest to Bar Pull Ups

12 Dumbell Bench 

15 GHD Sit Ups 

Tuesday

Barbell

Snatch

2 Reps Every 90 seconds x 6 sets @ 75-80%

Conditioning

5 Rounds (1:1) or alternating rounds with a partner

12 Toes to Bar

9 Power Cleans 60/40

6 Bar Muscle Ups

Wednesday

Barbell

Squat Clean

-Work up to a heavy single for the day to see where you are currently.

Conditioning

10 Rounds ( With a partner alternating rounds or 1:1)

15 Cal. Bike

15m. Double Kb overhead walking lunge

Thursday (Lighter day)

For time:

100 Double Unders

Then,

5 rounds of 

25 Sit Ups 

20/15 Calorie Row

10 HSPU

Then,

100 Double Unders

Friday

Strength

Front Squat

5×5 % 70

Conditioning

5 Rounds

10 Deadlifts 110/70

20 Box Jumps 75/60

Saturday

Strength

Snatch

1 Rep EMOM x 10 minutes

Conditioning

for time with a partner!

100 Cal. Bike

Then

5 Rounds

50 Toes To bar

50 Dumbell Snatch 50/35

Then

100 Cal. Bike

Sunday

Rest Day!!!

WEEKLY PROGRAM

Monday

Back Squat

5 x 5 Reps @ 75%

*All 5 sets at the same weight.

Conditioning

5 Rounds for time

20 Pistols 

20 GHD Sit Ups

20 Calorie Bike 

Cap time 25 minutes

Tuesday

Barbell

Squat Clean

-Build to a heavy triple from the HANG for the day! (no dropping the bar between reps

Conditioning

5 Rounds

10 Power Cleans 60/40

15 Strict HSPU

*Rest 1 min

3 Rounds

30/24 Calorie Row

90 Double Unders

Cap 25 minutes

Wednesday

Strength

Back Squats

10 x 2 reps @ 70%

*Every 90 seconds start a new set!

Conditioning

With a partner for time

50 Burpee Box jumps 60/50

10  Rope Climbs 

50 Dumbell Snatch 75/45#

10  Rope Climbs 

50 Burpee Box Jumps 60/50

*One partner working at a time! 

cap time 25 minutes

Thursday 

Barbell

Snatch

1,1,1 @ 85%+ (Work up in weight each rep)

3,3,3 @ 80% (Stay the same weight each set!)

Conditioning

Alternating Minutes x 21 minutes

15 Cal. Row

15 Burpees

15 Kettlebell Swings 32-20

Friday

Strength

Back Squat

-Work up to a heavy single for the day! Just one heavy rep! Touch something heavy today!

Conditioning

21-15-9

Bar Muscle Ups

100 Double Unders

Saturday

Barbell

Power Cleans

5 x 1 @ 90%

*Work up to 85-90% of your best power clean and get 5 singles in at that weight range!

Conditioning

Alternating rounds With a partner

7 Rounds (1:1)

2 Rope Climbs

3 Power Cleans 70/40

6 Strict Handstand Push ups

12 Calorie erg

Accessory

4 Sets for quality

8-12 Dips (Control/Tempo reps)

8-12 Dumbell Rows (Each arm)

Sunday

Rest Day!!!

WEEKLY PROGRAM

Monday

Barbell

EMOM x 7 minutes

6 Power Snatch 50/35

Conditioning

Every 2:00 x 5 rounds

5 Power Cleans 70/45

15/12 Calorie Bike 

Right into…

Every 2:00 x 5 rounds

5 Power Snatch 60/35

15/12 Calorie Bike 

Tuesday

Barbell

Power Clean and Jerk

5 x 5 reps @ 70% (Of best p.c&Jerk)

Conditioning

5 Rounds (Start a new round every 4:00)

15/10 Calorie machine

10 Power Cleans 70/40

15 Burpees

.

Wednesday

Strength

TEMPO Deadlifts

5,5,5 @ 65-70% (Increase weight slightly each set)

*Looking for 3-4 seconds on the decent here each rep. 

Conditioning

İn a team of 3.. ( waterfall )

3 Rounds for time

10 D-Ball Clean 50/30

30 Toes to Bar

90 Double Unders

Thursday

Strength

Back Squat

4 x 6 Reps %70-75

Condirioning

5 Rounds (1:1)

6 Bar Muscle Ups

12/10 Calorie Bike

*Rest 5 minutes

5 Rounds (1:1)

4 Parallette HSPU

12 Pistols (8 Each leg, NOT alternating)

Friday

Strength

Front Squat

7 x 3 reps %75

Conditioning

4 Rounds (1:1)

15 GHD Sit Ups

8 DB Snatch 75/45#

25 Ring Dips

8 DB Snatch 

15 GHD Sit Ups

Cash out

5 x 10 Strict Pull Ups

*Varied grips each set!

Saturday

Barbell

Split Jerk

-Work up to a heavy single for the day!

Conditioning

3 Rounds for time

10 Shoulder to Overhead 70/40

75 Double Unders

Weighted Strict Pull Ups

3,3,3,3+

*Max set on the last set!

Sunday

Rest Day!!

WEEKLY PROGRAM

Monday

Conditioning

3 Rounds x 3 SETS (1:1)

15/12 Calorie Bike Erg

6 Hang Power Snatch 50/30

4 Muscle Ups

*Do 3 rounds, then rest and repeat for 3 total SETS (9 rounds).

Cap time 30 minutes

4 Sets (For quality)

12 Strict Ring Dips

12 Strict Pull Ups

*Rest 3 minutes between sets.

Tuesday

Barbell

EMOM x 7 minutes

1 Snatch + 2 Overhead Squats (%75)

Snatch Pulls 

5 x 3 Reps @ 85% (Of best snatch)

Conditioning

5 Rounds

20/15 Calorie Row

15 GHD Sit Ups

10 SHSPU

Wednesday

Strength

TEMPO Back Squat

3 x 2 reps % 80

Conditioning

For time with a partner

100 Calorie Bike

150 Wall Ball 9/5

100 Calorie Row

200 Push Ups

100 Calorie Row

150 Toes to Bar

Thursday 

Conditioning

For time:

8 Rounds of

5 Muscle Ups

15 Wall Ball

Right Into…

80 Calorie row

Friday

EMOM x 10 minutes

3 Power Cleans (Heavy touch and go reps, or heavy singles)

Conditioning

With a partner for time

100 Calorie Assault Bike

50 DB Snatches 65/45

100 Burpee Over Bar

50 DB Snatches 

100 Burpee Over Bar

50 DB Snatches 

100 Calorie Assault Bike

*Only one partner working at a time!  

Saturday

Strength

TEMPO Deadlifts

10 x 3 reps %60-65

*Do this as an EMOM. Control the decent each rep, 3 seconds on the way down each time.

Conditioning

3 Rounds

1000m Row

8 Bench 80/50

1000m Bike 

*Rest 90 seconds between rounds

Cash out

3 x 20 Hammer Curls w/controlled eccentric (2-3 seconds each time)

Monday

Conditioning

4 Rounds (Every 5:00 start a new round)

25/20 Calorie Bike 

20 GHD Sit Ups

10 Squat Cleans (60-70-80-90) w:(40-45-50-55)

*Increase the weight each round! 

Accesory

3 Sets 

8-12 DB Floor Press

8-12 Strict Pull Ups

8-12 Hammer Curls (2 sec eccentric)

8-12 Strict Ring Dips (2 second eccentric)

*Rest 3-5 minutes between rounds! 

Tuesday

Strength 

TEMPO Back Squats

3 x 3 reps @ 75-80% 

Conditioning

With a partner for time

100 Calorie Bike

200 Wall Ball 9-7

100 Calorie row

*One partner working at a time! 

Wednesday

Conditioning

21-15-9

Row Calories

Handstand push ups

*Rest 5 min

42-30-18

Toes to Bar

10 Deadlifts 120/70

Cap 25 minutes

Thursday

Conditioning

10 Rounds alternating rounds (1:1)

3 Power snatch 60/40

5 HSPU

15 cal. Ergo

Friday

Open 20.5

Saturday

Conditioning

7 Rounds

3 Bar Muscle Ups

6 Toes to Bar

3 Bar Muscle Ups

6 Burpee Box Jump Overs 

*with a partner alternating rounds or 1:1 Work:Rest. 

Cap time 35 minutes

Sunday

Rest Day

Monday

Strength

Back Squats

3 x 5 %80

Conditioning

AMRAP 7 min

1,2,3,4,5… Power Snatch 40/30

2,4,6,8,10… Handstand Push Ups

Rest 3 minutes

10 Rounds (waterfall)

200m Row-bike erg 

10 Burpees

Cap 20 minutes

Tuesday

14:00-18:00

Ooen Box

Wednesday

Strength

TEMPO Back Squats

5 x 3 reps @ 70%

Conditioning

5 Rounds

500m Row

12 KB Snatches 24/16 (12 Each arm)

50 m. D ball Bear Hug Carry 150/100#
*Alternate in a team of 3 on the row. OR rest 1:30 after each round if you are going solo.

Thursday

Strength

TEMPO Deadlifts

3 x 5 reps @ 65-70%

Conditioning

3 SETS OF  (1:1)

3 Rounds

15/12 Calorie Row

15 Push Ups

Into…

Muscle Ups (Round 1 complete 5, round 2 is 10, round 3 is 15)

*Work:Rest = 1:1 for these sets. 

Friday

Open 20.4

Saturday

Barbell

Squat Clean

-Work up to a heavy single for the day!

Conditioning

Every 2:30min. X 8 Rounds

5 Squat Cleans 80/50

5 Muscle Ups

Sunday

Rest Day!!!

WEEKLY PROGRAM

Monday

Barbell

5 x 3 Squat snatch ( fast single )  %70+

Conditioning

7 Rounds (Alternate on the bike in a team of 4, or rest 1 minute after each round!)

15/12 Calorie Assault Bike

3 Snatch 60/40

4 Overhead Squats 

Cap. 25 minutes

Tuesday

Deadlift

TEMPO Deadlifts (3-4 seconds)

5 x 3 reps 

*A bit heavier than the last 4 x 5 reps we did a couple weeks ago.

Conditioning

5 Rounds

7 Muscle Ups

21 Calorie Row

63 Double Unders

Cap time 20 minutes

Accessory

Strict Ring Dips

8 x 8 reps 

*Try and stay in a good hollow position throughout.

Wednesday

Barbell

Squat Cleans

-Build up to a heavy triple 

-Build up to a heavy single

*Work up in weight here for both of these, just hit one good top set of each!


Conditioning

10 Rounds for time

15/12 Calorie Bike 

15 Kettlebell Swings 32/24

Cap time 20 minutes

Thursday

Strength

Back Squats

-Work up to a heavy single for the day!

-Drop and go for a 5RM!

Conditioning

5-4-3-2-1

S. Cleans 60/40

5 HSPU

*Rest until 10:00

5-4-3-2-1

S. Cleans 70/45

7 HSPU

Rest until 20:00

5-4-3-2-1

S. Cleans 80/50

9 Strict HSPU

Friday

0pen 20.3

Saturday

Strength

TEMPO Deadlifts

5 x 5 reps @ 65% 

*Looking for 3-4 seconds on the way down each rep, teaching you to brace and breathe under tension! 

Conditioning

With a partner

5 Rounds

40 Calorie Bike

30 Burpees

20 D ball Cleans 50/30

Accessory

Dumbell Floor Press

3 x 12 reps

Strict Pull Ups

3 x 6 reps w/3-4 second eccentric each time

Sunday

Rest Day!!!

WEEKLY PROGRAM

Monday

Barbell

EMOM x 10 minutes

3 Power Snatch (Touch and go) 70/40

Conditioning

20.1

10 rounds for time

8 power snatch
10 bar facing burpees

15 min cap

Tuesday

Strength

TEMPO Back Squats (3-4 seconds decent each rep)

5 x 3 reps %70

Conditionig

3 Rounds:

12 Calorie machine

8 Power Cleans 70/40

4 Muscle Ups

*Rest until the clock hits 15:00…

3 Rounds:

12 Calorie Ski Erg

8 Power Cleans 70/40

4 Muscle Ups

Wednesday

Strength

Back Squat

-Build up to a heavy single for the day!

Conditioning

EMOM x 10 minutes (Or until failure)

10 Calorie Row

1,2,3,4,5,6,7,8,9,10 Burpee Box Jump Over

Thursday

Barbell

Power Clean + Power Clean and Push Jerk

-Build up to a heavy single for the day!

Conditioning

8 Min AMRAP

200m row-bike

5 Power Snatch 40/25

*Rest 5 minutes

8 Min AMRAP

200m row-bike

30 Double Unders

Friday

“Open workout 20.2”

Strength

Back Squats

Work up to…

3 x 1 @ 80%

Then drop and do…

3 x 5 @ 70%

Saturday

Conditioning

Warm up

2 Rounds of: 2 min easy bike + 15 air squats + 10 push Ups

3 Rounds

30/24 Calorie Bike

15 Double KB Front Squats 2 x 24/16

*Rest 5 minutes

3 Rounds for time

30 Toes to Bar

30 Push Ups

Sunday

Rest Day !!!

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 !!!

WEEKLY PROGRAM

Monday

Conditioning

With a partner

4 Rounds (1:1)

15 Dumbell Snatch 75/45#

15 Handstand push ups

Rest until the clock hits 25:00…

4 Rounds (1:1)

15 Deadlifts 70/50

20 Toes to Bar

15 Deadlifts 

*Alternate rounds with your partner for these two workouts! 


Tuesday

With a partner for time

100 Calorie Row-Bike

100 Bar Facing Burpees

100 Thrusters 40/30

*Rest 10 minutes

100 Thrusters 40/30

100 Bar Facing Burpees

100 Calorie Row-Bike

Cap time 40 minutes


Wednesday

Barbell

A) Snatch Triples

5 x 3 reps @ 75%+

B) Snatch Grip Deadlifts/High Pulls (If possible)

5 x 1-2 reps @ 105%+

Conditioning

With a partner

100 GHD Sit Ups

Right into…

AMRAP 10 minutes 

30 Clean and Jerks 50/30

30 Clean and Jerks 70/40

Max reps Clean and Jerks 80/50


Thursday

With a partner for time

2000m Row 

100 Burpees

50  Plate ground to overhead 25/15

*Rest 5 minutes

50 Plate ground to overhead 25/15

100 Burpees

2000m Row 

Cap 45 minutes


Friday

Conditioning

3 Rounds x 2 SETS

6 Muscle Ups

6 Power Cleans 70/50

6 Deficit SHSPU

*Rest 1:1! 

Cap 20 minutes

Accessory

3 Rounds (Alternate in a team of 3 on the GHD waterfall style)

30 GHD Sit Ups

50m SandBag Front Bear Hug Carry 50/30

1 minutes Handstand Hold

*Or rest 30-60 seconds after each round! 


Saturday

Barbell

A) Clean

1,1,1

*Work up to a heavy single for the day here.  

B) EMOM x 10 minutes

1 Hang Squat Clean + 1 Squat Clean (%80)

Conditioning

With a partner for time

100 Toes to Bar 

100 Calorie Assault Bike

100 Shoulder to Overhead 50/30

Rest 3 minutes

50 Toes to Bar

50 Calorie Assault Bike

50 Shoulder to Overhead 50/30

Cap time 30 minutes


Sunday

Box Closed


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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