WEEKLY PROGRAM

 

 

Monday

 

 

Conditioning

AMRAP 20 minutes

300m Row

15 KBS 32/24

15 Toes to Bar

*Alternate in a team of 3 people on the rower OR rest 1 minute after each round!

 

* Rest 5 minutes

 

4 Rounds

15 parallette push ups

25 m Handstand Walk

10 Overhead Squats 60/40

*Work:Rest = 1:2.

 

 

Tuesday

 

Barbell

Every 0:30 seconds x 10 minutes (20 reps)

1 Hang Squat Clean %70

 

Conditioning

3 Rounds (1:2 Work:Rest between rounds)

15 Burpee Box Jumps 60/50

15 D ball  Cleans 50/30

60m D ball bear hug carry

Cap time 30 minutes

 

 

 

Wednesday

 

 

Strength

Deadlifts

10x 25-30% OFF Deficit

10x 45% OFF Deficit

10x 60-65%OFF Deficit

2 x 3 reps (80%)

2 reps (90%)

1 x 98%, need to re-test soon

Max reps, no more than 80%

 

 

Gymnastic Conditioning

21-15-9

Strict HSPU

Ring Muscle Ups

Cap time 15 minutes

 

 

 

Thursday

 

 

Strength

Front Squats

3,2,1,1,1,5

*Working up in weight to a heavy single for the day,

 

 

Conditioning

Alternating Minutes x 20 minutes

15 Calorie Row or Bike (Hard)

15 GHD Sit Ups

 

 

 

Friday

 

 

Conditioning

2 Rounds (alternating rounds with a partner)

25 cal Bike

50 Wall Ball 9/7

25 cal Bike

Cap time 25 minutes

 

*  Rest 5 minutes

 

Alternating Minutes x 12 minutes (6 sets)

3 Thrusters 80/50 (From the floor)

15 Toes to Bar

 

 

 

Saturday

 

 

Barbell

A- Power Snatch + Snatch

-Work up to a heavy power snatch + snatch here for the day!

B- Snatch

*Work up to a heavy single for the day!!

C- Hang Snatch High Pulls

2 x 5 reps @ 70-75%

 

 

Conditioning

Amrap 30 minutes

Partner Workout (Team of 3)

Partner 1:

Max meters on the Row

Partner 2:

10 Power Cleans 60-40

10 Bar Muscle Ups or scaled 10 burpee pull ups

Partner 3:

Rest

 

 

 

Sunday

 

Rest Day !!!

 

 

 

WEEKLY PROGRAM

 

Monday

Strength

Back Squats
-Work up to a heavy triple for the day!

Conditioning

Start a new workout every 12:00

5 Rounds
3 Power Snatch 60-40
10 HSPU

5 Rounds
5 Push Jerk 60-40
15 GHD Sit Ups

5 Rounds
5 Muscle Ups
15m Handstand walk

 

 

Tuesday

 

Barbell

Snatch

A- 3 x 1 reps 80-85%

B- Continue if possible to hit a heavy single for the day!

C- Snatch Deadlifts (Off Deficit 25kg plates)
5 x 3 reps @ 90% of 1RM Snatch

Cap time 25 minutes

Conditioning

3 Rounds
25 Overhead Squats 50-35
5 Rope Climbs
*1:1 Work:Rest. Or alternate sets with a partner!

Cap time 15 minutes

 

 

Wednesday

 

Strength

Deadlifts (From a deficit)
10 x warm up
10 x 50%
10 x 65%
Deadlifts
2 x 2 reps 80%
1 x 5 reps 90%
1 x 3 reps 95+%

Conditioning

100-80-60-40-20
Double Unders
10-8-6-4-2
Muscle Ups
*Scale the MU to 2 x strict pull ups!

Cap time 12 minutes

 

Accessory

5 x 10 Toes to Bar w/15 seconds rest between sets

 

 

Thursday

 

Barbell

Squat Cleans
-Work your way up to a heavy double for the day!
-Hit one rep heavier than your double for the day!

Conditioning

27-21-15-9
GHD Sit Ups
HSPU
Box jump

Cap time 18 minutes

 

 

Friday

 

Strength

Overhead Squats
-Work up to a heavy single for the day!

Conditioning

Start a new workout every 15 minutes!

3 Rounds
15 Overhead Squats 50/30
20 GHD Sit Ups

3 Rounds
15 Power Snatch 40/30
20 Calorie Row

3 Rounds
15 Thrusters 40/30
20 Toes to Bar

 

 

Saturday

 

Strength

Front Squats (TEMPO, 3 seconds on way down, 3 seconds on way up)
3 x 3 reps 75%

Conditioning

In a team of 3, rotating on the Machines…

AMRAP 15 minutes
P1: 20 Cal. Air Bike
P2: AMRAP of 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead 50/30
P3: Rest

Rest 5 minutes

AMRAP 15 minutes
P1: 250m Row
P2: AMRAP of 3 Muscle Ups + 7 Push Ups
P3: Rest

 

 

Sunday

 

Box Closed !!!

Box Kapalı !!!

İYİ BAYRAMLAR

 

 

WEKKLY PROGRAM

 

Monday

Strength

Front Squats
-Work up to a heavy single for the day
-Drop set: Hit a heavy 5 rep for the day

Conditioning

İn a team of 3…

For time
P1: 1 minutes Bike
P2: 15 Power Clean 50/30
P3: 9 Burpee Pull Ups

To 300 Calories Bike

Cap time 25 minutes

 

 

Tuesday

Barbell

A- Power Clean + Squat Clean
-Work up to a heavy of this complex for the day

B- Squat Clean
3 x 1 @ what you worked up to for the day of the complex above…

C- Power Cleans
1 Rep Every 0:30 seconds x 5 minutes 80% of best power clean.

Cap time 20 minutes

Conditioning

5 Rounds (Every 3:00 start a new round)
15 Calorie Row
12 Toes to Bar
9 Power Cleans 60/40

 

 

Wednesday

Strength

Deficit Deadlifts (Standing on 2 x 20 comp plates ) Using straps.

10 x (Warm up weight)
10 x (45%)
10 x (60-65%)

Conditioning

With a partner for time
100 Calorie Assault Bike
50 Dumbell Snatch #75/45
150 Ring Dips
50 Dumbell Snatch
100 Calorie Assault Bike

Cap time 25 minutes

 

 

Thursday

Barbell

Snatch

A- Work up to a heavy single for the day!

B- 3 x 2 reps @ 75-80%

C- Hang Snatch Grip High Pulls
3 x 6 reps @ 55-60%

Cap time 20 minutes

Conditioning

5 Rounds ( Every 3:00 start a new round)

15 Calorie Bike
12 Pull Ups
9 Hang Power Snatch 40-30

 

 

Friday

Every 12:00 start a new workout

Conditioning

3 Rounds
100 Double Unders
10 Muscle Ups

3 rounds
30 GHD Sit Ups
10 D-Ball Cleans 50/30

3 Rounds
30 Calorie Row
20 Strict HSPU

Accessory

5 Sets of
5 Strict Press 65-70%
10 Double Dumbell Bent Over Rows

 

 

Saturday

Strength

Front Squats
-Work up to a heavy single for the day

Barbell

Clean Triples
-Work up to a heavy triple for the day

Conditioning

With a partner for time

Cash in
1200m Run.

100 Power Snatch 40-20
100 Burpee ower the bar
100 Overhead Squat
100 Burpee over the bar

Cash out
1200 m Run

Cap time 40 minutes

 

 

Sunday

Rest Day !!!

WEEKLY PROGRAM

 

Monday

 

Strength

Deficit Deadlifts (Standing on 2 x 20kg comp plates)
10 @ (Warm up weight)
10 @ 45%
10 @ 60-65%

Conditioning

7 Rounds (Start a new round every 3:00)
15/12 Calorie Row
12Toes to Bar
9 Shoulder to Overhead 60/40

 

 

Tuesday

 

Conditioning

10 Rounds (Start a new round every 3:00)
5 Power Cleans (Touch and Go) 70/40
10 Strict Or Kipping HSPU
15 GHD Sit Ups

Cash out
4 sets
10-20 Dumbell Curls
25 Banded Tricep Extensions
10-15 Dumbell Upright Rows

 

 

Wednesday

 

 

Barbell

Snatch
– Work up to a heavy single for the day,

Snatch Pulls
5 x 2 reps @ weight you ended at for the snatches!

Conditioning

30-20-10 Reps For time
Power Snatch 40/25
Box jump overs

Cap time 10 minutes

 

 

Thursday

 

Strength

Front Squats
3 x 3 reps @ 75-78%
1 x 1 (Work up to a heavy single for the day)

“Goodell”

5 Rounds
400m Run
20 Wall Ball 9/7
14 KBS 32/20
38 Reps Of “X”
“X” = Push Ups, Air Squats, Pull Ups, Jump Lunges, Burpees for each round, respectively.

 

 

Friday

 

Strength

Deficit Deadlifts
(Standing on 2 x 25 comp plates)
10 @ (Warm up weight)
10 @ (45%)
10 @ (60-65%)

Barbell

Power Clean + 3 Split Jerk
-Work up to a heavy complex for the day.

Conditioning

10 minutes Amrap

2-4-6… etc
Power cleans 60/40
Pull Ups
30 Double unders

 

 

Saturday

 

Strength

TEMPO Back Squats
(2-4 seconds on the way down each rep)
-Work up to a heavy 3 for the day!
-Drop and hit 2 x 5 reps @ 80-85% of what you hit for your triple for the day.

Conditioning

For time with a partner:
1200m Run (each)
80 Calorie Bike
1200m Run
80 Calorie Bike
*Rest 5 minutes
80 Calorie Bike
1200m Run
80 Calorie Bike
1200m Run

Cap time 50 minutes

 

 

Sunday

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

Strength

Deficit Deadlifts (20kg competiton plate)

10 Reps 60/40
10 Reps 100/70
10 Reps 140/100

Conditioning

AMRAP 20 min
20 KBS 32/20
20 GHD Sit Ups
20 Ring Dips

 

Tuesday

Conditioning

5 Rounds
20 Hang Power Cleans 45/30
20 Burpee Pull Ups

Cap time 18 minutes

* Rest 5 minutes

6 Sets (Every 2:00)
6 Dumbell Press (3 each arm) (Heavy)
8 Dumbell Upright Rows
2 Legless Rope Climbs

 

 

Wednesday

Strength

Deficit Deadlifts (2x20kg competiton plate)

10 Reps 60/40
10 Reps 100/70
10 Reps 140/100

With a partner

AMRAP 12
20 GHD’s
Max Reps Deadlifts 100/70
*You can do this with a partner, One partner on the GHD’s one partner on the Deadlifts!

* Rest 3 min

AMRAP 12
20 Calorie Row
20m Handstand Walk

 

 

Thursday

 

Stregth

Tempo Front Squats
5 x 8 reps (3-4 seconds on the way down each rep)

Conditioning

With a partner for time:

4000m Row
200 GHD Sit Ups
4 mile Bike
20 Legless Rope Climbs

Cap 30 minutes

 

 

Friday

Barbell

Hang Squat Cleans
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 1 minutes
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 1 minutes
1 Rep Every 0:30 seconds x 5 minutes (10 reps)
*Rest 3 minutes
1 Rep Every 1:00 x 10 minutes (10 reps)

*I want you to do the first 5 minutes as a warm up then I want you to increase the weight each 5 minutes after

Accessory

4 Sets (Strength/Hypertrophy work)

3-5 Clean Pulls (90-100% of best clean)
10 Glute Ham Raises
20/20/20 Banded Hamstring Curls (First 20 together, second two sets of 20’s done as single leg)

 

 

Saturday

Conditioning

5 Rounds for max reps
1:00 Bike Calories
1:00 Rest
1:00 Air Squat
1:00 Rest
1:00 KettleBell Swings 32/20
1:00 Rest
1:00 Burpee To bar touch

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

Monday

Strength

Snatch Grip Push Press + 2 OHS w/pause in bottom of each rep

-Work up to about 80% of your best snatch for one good set!

Conditioning

Alternating Minutes x 20 minutes
15 Calories Bike
5 Muscle Ups OR 8 Strict Pull Ups

Tuesday

Strength

Back Squats
5 x 10 reps %65-70

Conditioning

3 Rounds (1:1)

30 Wall Ball 9/7
15 Deficit HSPU
*Alternate rounds with a partner

Cap time 17 minutes

Wednesday

Barbell

Power Clean and Jerk
-Work up to a heavy single for the day! I

Conditioning

21-18-15-12-9
Push Jerk 50/30
Chest to Bar Pull Up
Row Calories

Cap time 20 minutes

Thursday

Conditioning

With a partner for time

100 Calorie Bike
100 Toes to Bar
100 Calorie Row
70 Deficit HSPU
100 Calorie Bike
50 Bar Muscle Ups
*Only one partner working at a time!

Cap time 35 minutes

Accessory

3 Sets (Hamstring work)
25 Banded Hamstring Curls
10 Glute Ham Raises
15 Single Leg Lunges (each leg)

Friday

Strength

EMOM x 10 minutes
3 Back Squats @ 75% of 1RM.

Conditioning

3 Rounds (Start a new round every 10:00)
30 GHD Sit Ups
15 Clean and jerk 70/40
10 Muscle Ups

Saturday

Barbell Conditioning

AMRAP 10 minutes
5 Power Snatch (Touch and Go reps) 50/30
*Alternate sets back and forth with a partner for 10 minutes!

Conditioning

4 Rounds (1:1 Work:Rest)
50 Double Unders
10 Goblet Squats 65#DB
20m Walking Lunge 65#DB in front Rack
3 Legglees Rope Climbs

*Alternate rounds with a partner

Cap time 30 minutes

Sunday

Rest Day !!!

 


WEEKLY PROGRAM

Monday

Strength

Back Squats
6 x 4 reps @ 80% +

Conditioning

10 Rounds for time
30 Double Unders
2 Rope Climbs 15

Cap time 25 minutes

Tuesday

Barbell

“Heavy Grace”
For time:
30 Clean and Jerks 80-50

Cap time 8 minutes

Conditioning

300m Run
30 Push Ups
2-4-6-8-10 reps of
Muscle Ups

Cap time 20 minutes

Wednesday

Conditioning

4 Rounds
50 Double Unders
12 Chest to Bar Pull Ups

@ the 10:00 mark start…

4 Rounds
20 m Handstand Walk
5 Squat Cleans 80/50

@ the 25:00 mark start…

4 Rounds
50 Double Unders
10 DB Snatch 75/45#

Thursday

With a partner For time

“Jerry”
1 mile Run (each)
4k Row
1 mile Run (each)

Cap time 30 minutes

* Rest 5 minutes

AMRAP 10 minutes
1,2,3,4,5,6….
Deficit HSPU
10 Toes to Bar (After each set)

Friday

Back Squat
-Work up to a heavy set of 3 for the day!

Conditioning

With a partner for time (waterfall)

5 Rounds
20 Calorie Bike
6 Bar Muscle Ups

5 Rounds
20 Calorie Row
1 Legless Rope Climb

Cap time 30 minutes

Saturday

Barbell

Snatch
3 x 1 reps @ 85%+

Conditioning

In a team of 3,
1200m D-Ball Carry 50/30

5 Rounds (waterfall)
10 Deadlifts 130/80
15 Strict HSPU
20 GHD Sit Ups

1200m D-Ball Carry 50/30

WEEKLY PROGRAM

 

( Gymnastic Week )

 

Monday

Gymnastic

Gymnastics technique work
Every 2:00 x 5 rounds (40 reps)
8 Bar Muscle Ups

Conditioning

With a Partner For time

200m Run (each)
40-32-24-16 reps of
Dumbell Hang Squat Clean 50/35#’s
50 Double Unders

Cap time 25 minutes

 

 

Tuesday

 

Barbell

Squat Snatches

3 Sets
EMOM x 5 minutes
5 Reps

* rest 2 min rest between sets

Conditioning

200m Run
20 Box Jumps 70/60
200m Run
20 Bar Muscle Ups
200m Run
20 Burpee Pull Ups
200m Run
20 Toes to Bar
20 GHD Sit Ups
200m Run
20 Strict HSPU

Cap time 25 minutes

 

 

Wednesday

 

Back Squats
6 x 6 reps @ 70% +

3 Rounds
30/25 Calorie Assault Bike
10 D-Ball Cleans 50/30
30m Handstand walk
*Alternate in a team of 4 people on the Assault Bike

 

 

Thursday

Grip, Core Strength

For time
100 Toes to Bar
*Every time you break, complete 5 Heavy deadlifts 130/80

Cap time 10 minutes

* Rest 10 minutes

Conditioning

For time
5 Rounds
5 Muscle Ups
5 Deficit HSPU
Into…
50 GHD’s
Into…
5 Rounds
5 Muscle Ups
5 Deficit HSPU

Cap time 25 minutes

 

 

Friday

 

Strength

Back Squats
7 x 5 reps @ 75% +

 

Conditioning

7 Rounds
7 Power Snatch 60/40
7 Strict Deficit HSPU
7 High Box Jumps 70/60

Cap time. 20 minutes

 

 

Saturday

Barbell

Clean And Jerk
-Work up to a heavy single for the day!

Cap 10 minutes

Power Cleans (With a partner for time)
50 @ 60/35 (5’s touch and go)
40 @ 70/40 (4’s touch and go)
30 @ 85/45 (3’s touch and go)
20 @ 95/50 (2’s touch and go)
10 @ 110/60 (Singles)

Cap time 15 minutes

* Rest 10 minutes

Gymnastic

3 Rounds For time

600m Run
10 D ball Clean 50/30
20m Handstand Walk

Cap time 20 minutes

 

 

Sunday

 

Rest Day !!!

 

 

 

WEEKLY PROGRAM

Monday

Barbell

Power Cleans
3 x 5 reps @ (80-85%)
*Rest 2-3 minutes between sets!

Conditioning

5 Rounds
7 Push Jerk 70/40
21 Calorie Machine
*Every 3:00 start a new set.

Tuesday

Strength

Back Squats
5 x 3 reps @ 85%

Conditioning

Alternating Minutes x 15 minutes
15 Calorie Row
3 Rope Climbs
15 Handstand Push Ups

Wednesday

Strength

For time
4-3-2 reps of
Rope Climbs
16-12-8
D ball Ground to Shoulder 50/30

Conditioning

7 Rounds
15 Cal. Bike
15 Toes to Bar
*Start a new round every 3:00

Thursday

Barbell

Power Clean

Every 2 min x 9 rounds
5-5-5-3-3-3-1-1-1
Start with %70 of 1 rm Clean

Conditioning

4 Rounds
8 Bar Muscle Ups
50 Double Unders
12 Power Snatch 50/30

Friday

Strength

Front Squat
5×3 reps %80-85

Conditioning

For time:
50 Chest to Bar Pull Ups
40 Deadlifts 70/40
30 Front Squats 70/40
20 Shoulder to Overhead 70/40
10 m OH Walking Lunge 70/40

Cap time 15 minutes

Saturday

Conditioning

With a partner For time

60m D ball Bear Hug Carry 50/30
100 D ball Squats (Bear hug position)
60m D ball Bear Hug Carry
60 Strict Handstand Push Ups
60m D ball Bear Hug Carry
100 D ball Squats (Bear hug position)
60 D ball Bear Hug Carry

Cap time 30 minutes

Sunday

Rest Day !!!

WEEKLY PROGRAM

Monday

Gymnastic

EMOM x 10 minutes
5 Muscle Ups
*Work on technique!

Conditioning

With a partner for time

100 Calorie Bike
50 Clean and Jerk 50/30
75 Toes to Bar
100 Burpees
75 Toes to Bar
50 Clean and Jerk 50/30
100 Calorie Bike

*Only one partner works at a time!

Cap time 25 minutes

Cash out (For quality, alternate movements/superset these two movement)
4 x 15 Bent over barbell rows
4 x 8 Dumbell bench heavy

Tuesday

Strength

Back Squat
6 x 6 Reps @ 70-75%

Conditioning

With a partner for time

7 rounds (waterfall)
15 Calorie Bike
15 Push Jerk 40/30
15 Back squat

Cap time 25 minutes

Accessory

5 Sets for quality
15 GHD Sit Ups
6 Strict PHSPU (10cm deficit)

Wednesday

Barbell

Snatch
7 x 2 reps @ (75+%)
Snatch Pulls
7 x 3 reps @ 90%

Cap 15 minutes

Conditioning

With a partner for time

100 Calorie Row
50 Handstand Push ups
100 Pull Ups
50 Handstand Push ups
100 Calorie Row

*Only one partner working at a time!

Cap time 20 minutes

Thursday

Barbell

Power Cleans
Every 0:30 seconds x 10 minutes @ 80-85% 1 rep

* Rest 2 minutes

EMOM x 10 minutes (In the same minute)
3 Power Cleans (Touch and go) 80/50
7 Toes to Bar

Conditioning

With a partner alternating sets
5 x 20 Calorie Row (200 total as a team)
5 x 15 KBS 32/24 (150 total as a team)
5 x 5 Bar Muscle Ups (50 total as a team)

Cap time. 25 minutes

Friday

Strength

Back Squat
8 x 4 reps @ 80%

Conditioning
Alternating Minutes x 20 minutes
Odd: 20/15 Calorie machine
Even: 15 GHD Sit Ups

Saturday

“ Murph “

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Sunday

Rest Day !!!

WEEKLY PROGRAM

 

Monday

 

Barbell

Power Clean and Jerk
-Up to a heavy single for the day!

EMOM x 10 minutes
3-6 Power Clean and Jerk 70/40
*Work on your touch and go technique here!

 

Conditioning

5 Rounds
20 cal. Machine
25 Air squats
5 Strict Parallete HSPU

Cap time 20 minute

 

 

Tuesday

 

Strength

Front Squat
3 x 3 reps
*Work up to a heavy set of 3 for the day

 

Conditioning

Amanda 0.25”
9-7-5-3-1 reps of
Muscle Ups
Squat Snatch 61/43

Cap time 15 minutes

 

Gymnastic

Toes to bar
5×15 reps (1:2)

 

 

Wednesday

 

Conditioning

3 Rounds for time
20 Dumbell Power Snatch 75/45#
9 Parallete HSPU

Rest 10 minutes

10-8-6-4-2 reps of
Squat Cleans (Increasing in weight)
*Weights go
70/80/90/100/110 men
40/45/50/55/60 women

Cap 10 minutes

 

Gymnastic

3×10 ring muscle ups (1:2)

 

 

Thursday

 

Barbell

Hang Power Snatch
3 x 3 reps @70%

Conditioning

21-15-9
Deadlifts 120/70
Burpee Pull Ups

Cap time 12 minutes

Cash out
4 Sets (For quality)
20m Handstand Walk
25 Hollow Rocks
10 Strict Ring Dips

 

 

Friday

 

Barbell

Snatch
3 x 3 reps @ 75-80%

Conditioning

For time
100 Calorie Row
80 Wall Ball 9/6
60 GHD Sit Ups
40 Box Jump all the way overs 60/50
30m Double Kettlebell Overhead Walking lunge 20/12

Cap time 25 minutes

 

 

Saturday

 

Conditioning

For time:

5 Rope Climbs
600m Run
15 D ball Cleans 50/30
30 Burpees
600m Run w/ med ball 9/5
5 Rope Climbs

Cap time 20 minute

Rest 5 minutes

 

Barbell

EMOM x 10 minutes
1 Squat Clean + 2 Front Squats @ 75% of best clean

 

 

Sunday

 

Rest Day !!!

WEEKLY PROGRAM

 

Monday

 

Strength

Thruster Drop Sets
3 Rounds (Every 6:00 start new round)
2 x 80/60
4 x 70/50
6 x 60/40
8 x 50/30

 

Conditioning

5 Rounds for time
25 Calorie Machine
16 Pull Ups
9 Strict HSPU

Cap. 20 minute

 

5 Rounds
Every 90 seconds
4-6 Muscle Ups

 

Tuesday

 

Barbell

Power Snatch
Every 30 sec. For 5 minutes
10 x 1 reps @75% of best full snatch

* Rest 3 minute

Power Cleans
EMOM x 10 minutes
3 Power Cleans (touch and go) 70%

Conditioning

10 Rounds (with a parter waterfall)
16 Calorie machine
8 Dumbell Snatch (75/45#)

Cap time 22 minute

 

Wednesday

 

Strength

Deadlifts
5 x 3 reps @ (75-80%)

Conditioning

5 Rounds (Start a new round every 6:00)
1 Legless Rope Climb
15 Handstand push ups
100 double Unders
15 Handstand push ups
1 Legless Rope Climb

 

 

Thursday

 

Conditioning

5 Rounds (1:1)
15 Burpee Box Jump Overs 60/50
25 Toes to Bar
*Alternate rounds with a partner

Cap time 30 minute

 

Accessory

Push Ups
5 x 20 reps w/1 minute rest between sets

 

 

Friday

 

Strength

Back Squats
-Build to a Heavy set of 5 for the day
-Drop down 10-15 kg off of that and hit a max set (6-10 reps).

 

Conditioning

5 Rounds (Every 3:00 start a new set)
10 Power Cleans 60/40 (Touch and go)
5 Pull Ups
5 Chest to Bar Pull Ups
5 Bar Muscle Ups

* Rest 3 minute

Power Cleans
-Work up to a heavy double for the day!

 

 

Saturday

 

Strength

Deadlifts
-Work up to about 80% for 3 strong singles

 

Conditioning

5 Rounds
5 Deadlifts 130/80
15 Toes to Bar
25m Handstand Walk

Cap time 20 minute

 

 

Sunday

Rest Day !!!

 

 

 

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