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 !!!

WEEKLY PROGRAM

Monday

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

 -Drop to 90 or 95% of your double weight and hit one max reps set!

Conditioning


AMRAP 20 minutes

250m Row3,6,9,12,15,

18 Power Snatch 50/30

10 Handstand push ups
*Alternate in a team of 3 on the row!

Tuesday

Barbell Conditioning

Power Cleans (In a team of 3)

5 x 5 Reps 80/40 (1:2) (Or new set every 45 seconds)

*Rest 3 minutes

5 x 3 Reps 90/50 (1:2) (Or new set every 30 seconds)

*Rest 3 minutes

5 x 1 Reps (1:2) 100/60 (Or new set every 20 seconds)

*Rest 3 minutes

5 x 5 Reps (1:2) (Or new set every 45 seconds)
* Rest 5 minutes


In a team of 3…

Bar Facing Burpees5 x 20 reps as fast as possible

Wednesday

Conditioning


With a partner (1:1)


5 Rounds 

5 Deadlifts 130/80

10 Deadlifts 80/40

15 Calorie Row

*Rest 10 minutes


5 Rounds (1:1)

15 Calorie bike

10 Toes to Bar

5 Bar Muscle Ups

Cap time 40 minutes

Thursday

Conditioning


10 Rounds (1:1 each round)

18 Cal.  Bike 

3 Squat Snatch 70/40

Friday

Strength


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

2 x 5 reps @ 82-85% of the heavy single for the day.  

Conditioning
For time with a partner

100 Double Unders (each, at same time)

100 Pull Ups100 Parallette Push Ups

100 Double Unders (each, at same time)

100 Parallette Push Ups

100 Pull Ups

100 Double Unders (each, at same time)
Cap time 25 minutes

Saturday

With a partner for time
3 Rounds

90 Calorie Bike (alt. 15’s)

60 Hang Power Clean (60/40 rd 1, 70/45 rd 2, 80/50 rd 3)(alt. 10’s)

30 Burpee Muscle Ups (alt. 5’s)
Cap time 50 minutes

Sunday
Rest Day !!!

WEEKLY PROGRAM

 

 

Monday

 

Strength

Back Squat

5,5,5 %80

 

Coditioning

For time:

100 Dumbell Snatch #65/35

*EMOM including 0:00 complete 10 Wall Ball 9/5

Cap time 15 minutes

 

 

 

Tuesday

 

Strength

Strict Press

5,5,5 @ 75%

 

 

Barbell conditioning

With a partner alternating round (each)

For time

3 Rounds “D.T.” 40/30
3 Rounds “D.T.” 50/35
3 Rounds “D.T.” 60/40
3 Rounds “D.T.” 70/45
3 Rounds “D.T.” 80/50

Cap time 20 minutes

 

 

Wednesday

 

Back Squat

-Work up to a heavy single for the day!
-Drop to 85% of what you hit for your

 

Conditioning

For time

100 Deadlifts 90/60

*Every time you break, complete 15 Box Jumps 70/50

 

Cap time 15 minutes

5 Rounds (1:2 Work:Rest)

12 Toes to Bar
6 Bar Muscle Ups
12 m Handstand Walk

*Alternate with two other people, or just work:rest 1:2.

 

 

Thursday (Recovery Day)

 

Conditioning

In a team of 3

2 Rounds for time

150 Calorie Assault Bike
120 GHD Sit Ups
90  HSPU

Cap 30 minutes

 

 

Friday

 

Strength

Back Squats

-Work up to a heavy double for the day!

-2 x 4-6 reps @ 90%

 

 

Conditioning

EMOM x 10 minutes

3 Power Snatch 60/30
20 Double Unders

*Rest 2 minutes

EMOM x 10 minutes

3 Power Clean 80/50
20 Double Unders

 

Saturday

 

With a partner for time

100 Calorie Bike
100 Power Snatch 30/20
100 Toes to Bar
100 Pull Ups
100 Toes to Bar
100 Power Snatch
100 Calorie Bike

Cap 35 minutes

 

 

 

Sunday

Rest Day !!!

WEEKLY PROGRAM

 

 

Monday

 

Strength

Back Squat

3 x 6-8 reps %80

 

 

Conditioning

 

4 Rounds

20 Calorie machine
15 HSPU

 

Rest 5 minutes

 

4 Rounds

20 Toes to Bar
100 Double Unders

 

Cap time 30 minutes

 

 

 

Tuesday

 

Barbell

EMOM x 5 minutes

5 Power Cleans 80/50 (Touch and go)

Conditioning

 

With a partner alternating rounds 1:1

 

3 Rounds

15/12 Cal Bike
9 Power Cleans 60/35

 

3 Rounds

15/12 Cal Bike
7 Power Cleans 70/40

 

3 Rounds

15/12 Cal Bike
5 Power Cleans 80/45

 

3 Rounds

15/12 Cal Bike
3 Power Cleans 100/50

 

Cap time 35 minutes

 

 

Wednesday

 

 

Strength

Back Squats

3 Sets of

3 Reps Heavy 75-85%
2 Reps Heavier 85-90%

 

 

Conditioning

 

With a partner alternating rounds

3 Rounds

5 Muscle Ups
9 Push Jerk 50/30

*Rest 1:1 for the 3 rounds…

 

3 Rounds

5 Muscle Ups
7 Push Jerk 60/35

*Rest 1:1 for the 3 rounds…

3 Rounds

5 Muscle Ups
5 Push Jerk 70/40

Cap time 30 minutes

Thursday

 

Conditioning

AMRAP 20 minutes

W/ Partner

40 Dumbell Snatch 50/35#
40 Pull Ups
30 Dumbell Burpee Deadlifts
30 CTB Pull Ups
20 Devil Press
20 Bar Muscle Ups

 

 

 

Friday

Barbell

Every 2 minutes x 5 sets

4 Squat Snatch 75%

With a partner for time

4 Rounds

8 Rope Climbs
30  Handstand Push Ups
60 GHD Sit Ups
8 Squat Snatch 70/40

Cap time 30 minutes

 

 

 

Saturday

 

Strength

Back Squats

3,3,3,6+ reps
*The goal here was work up to a heavy triple for the day…

 

Conditioning

 

5 Rounds

1 Minute Max Cal. Bike
1 Minute Max reps Clean and Jerk 50/30
1 Minute Max reps Toes to Bar
1 Minute Rest

 

 

Sunday

Rest Day !!!

 

 

WEEKLY PROGRAM

 

 

Monday

Barbell

Power Snatch
5 Reps EMOM x 5 minutes (tng)
*Rest 2 minutes
3 Reps EMOM x 5 minutes(tng)
*Rest 2 minutes
1 Rep Every 0:30 seconds x 5 minutes
*Increase the weight each set of 5 minutes.

 

Conditioning

5 Rounds (1:1 Work:Rest Each round)
21 Calorie Machine
15 Toes to Bar
9 Dumbell Thrusters 50/35#

*We alternated rounds with a partner here

 

 

Tuesday

 

Strength

Back Squats
3,2,1,1, Max reps (Drop set)

Cap 10 minutes

 

Barbell

Clean and Jerk
3 x 2 reps (Work up in weight each set)

Cap 10 minutes

 

 

Conditioning

AMRAP 15 minutes
5 Squat Cleans 70/40
10 Strict HSPU
15 Ab Mat Sit Ups

 

 

Wednesday

 

Barbell

Snatch
1,1,1,1,1

Snatch Pulls (From Deficit)
4 x 3 reps w/straps heaviest lift for the day

 

Conditioning

With a partner (waterfall style)

7 Rounds
15 cal Bike
2 Rope Climbs

Right into…

7 Rounds
250m Row
10m Handstand Walk or 10 Hspu

Cap time 25 minutes

 

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Calorie Row
Even: 12 Toes to Bar

 

Accessory

5 Rounds (Start a new round every 4-5 minutes)
5 Strict PHSPU (Or just tough HSPU)
5 Dumbell Bench (Heavy, but unbroken)
5 Strict Weighted Pull Ups
(Moderate weight here, move well)

 

 

Friday

 

Strength

Deadlifts
10 (25-30%) OFF Deficit
10 (45%) OFF Deficit
10 (60-65%) OFF Deficit
Continue with no deficit…
2 x 3 reps (80%) Done as singles
2 reps (90%) Done as singles
1 (95-98%, need to re-test soon)
Max Reps (90%) Touch and Go reps

Cap 15 minutes

 

 

Conditioning

3 Rounds
6 Squat Snatch 60/30
10 Muscle Ups

*Rest 1 minute after each round & 2 minutes after the 3 rounds…

3 Rounds
6 Power Clean and Jerk 80/40
15 CTB Pull Ups

*Rest 1 minute after each round

Cap time 25 minutes

 

 

Saturday

 

Strength

Back Squats
3,3,3 + Max reps drop set, your heaviest

 

Barbell

EMOM x 5 minutes
10 Power Snatch 40/25

*1 Minute Rest

EMOM x 5 minutes
8 Power Clean and Jerk 50/30

Conditioning

With a partner…
2 Rounds for time
100 Calorie Bike
100 GHD Sit Ups
100 Bar facing burpees

 

 

Sunday

 

Rest Day !!!

 

 

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 !!!

 

 

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