WEEKLY PROGRAM

 

Monday

Strength

Snatch Panda High Pull + Snatch
1,1,1,1,1 @ 75-80%

Snatch Grip Deadlift
4 x 3 reps @ 85-95% of best snatch

Cap 15 min.

 

Conditioning

21 Minute EMOM
Min 1: 15/12 Calorie rower or bike
Min 2: 15 Burpees
Min 3: 5 Bar Muscle Ups

 

 

Tuesday

 

Strength

Strength Ladder work (P.C&J.)

2 Sets of:
5 Reps @ 70/40 (Singles)
4 Reps @ 85/50 (Singles)
3 Reps @ 100/60 (Singles)
*Rest 4 minutes between each set!

Cap time 15 minutes

 

Conditioning

AMRAP 15 min
15 KBS 32/20
30 Double Unders
15 Toes to Bar
30 Double Unders

*Rest 30 seconds after each round!

 

 

Wednesday

 

Conditioning

Every 3:00 x 10 Rounds

15/13 Calorie Rower or bike
8 Handstand Push Ups
4 Ring Muscle Ups

 

Accessory

4 Sets (For Quality)
8-12 Dumbell Rows (Each arm)
8-12 Ring Dip

 

 

Thursday

 

Strength

Back Squats
5 x 3 reps @ 70-75% (Tempo on the way down 2-3 seconds)

 

Conditioning

Every 3:00 x 5 Rounds
10 Power Snatch 40/25
12 Burpees
14 Pull Ups

 

Accessory

4 Sets for quality
1:00 D-Ball Hold (In the front position)
25 GHD Sit Ups
15 paralette push ups

 

 

Friday

 

Barbell

Squat Cleans
3 x 2 reps @ 75-80%

 

Conditioning

3 Rounds
15 Burpee Box Jump Over 60/50
25 DB Snatch 50/35# (Alternating arms)
100 Double Unders
*Rest 90 seconds after each round!

Cap time 20 minutes

 

Gymnastics

5 sets
7 Muscle Ups
15 m. Handstand Walk (With obstacle if you have one)

*Rest 1 minutes after each set

 

 

Saturday

 

Partner Workout

For time with a partner

100 Synchro Air Squats
20 Burpees
80 Synchro Sit Ups
20 Burpees
60 Kettlebell Swings 32/20
20 Burpees
40 Pull Ups
20 Burpees
40 Pull Ups
20 Burpees
60 Kettlebell Swings 32/20
20 Burpees
80 Synchro Sit Ups
20 Burpees
100 Synchro Air Squats

Cap time 35 minutes

Cash out
3 x 20 Inverted Rows (On rings, unbroken sets)

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Pause Front Squat into Thruster

5 x 1 rep @ Moderate thruster weight

 

Conditioning

21-18-15-12-9 reps of (waterfall)

Machine Calories

Thrusters 45/25

Toes to Bar

 

 

Tuesday

 

Barbell

Power Clean

3 x 1 rep @ 85%+

*All 3 singles should be above 85%!

 

Conditioning

5 Rounds for time

6 Muscle Ups

50 Double Unders

500m Row

 

 

Wednesday

 

Strength

Deadlifts

4 x 8 reps @ 50% of best deadlift

High Box Jumps

4 x 8 reps (In between sets of DL’s)

 

 

Conditioning

2 Sets of;

2 Rounds

25 Calorie Machine

20 GHD Sit Ups

15 Strict Ring Dips

*4 Minute rest between SETS.

 

 

Thursday

 

Strength

Front Squats

4 x 3 Pause reps @ same % of last time

 

Conditioning

Barbell technique/conditioning

EMOM x 20 minutes

Min 1: 5 Power Snatch 60/40

Min 2: 10 Burpees

Min 3: 5 Power Clean and Jerk 60/40

Min 4: 10 Burpees

 

 

Friday

 

Strength

Back Squats

3 x 3 Paused Reps @ 65-70%

 

 

Conditioning

5 Rounds of:

AMRAP 2:00

15 Calorie Assault Bike

Max Ring Muscle Ups with time remaining

*Rest 2 minutes between rounds! Score is total muscle ups!

 

Accessory

4 Sets for quality

15 V-Ups

10 Controlled Dumbell Bent over rows (Each arm)

 

 

Saturday

 

Strength

Deadlifts

1,1,1,1,1

*All at the same weight around 80-85%.

 

 

Conditioning

With a partner for time

200 Wall Ball

200 Calorie Machine

200 Burpee Over The bar

*Only one partner working at a time!

 

Gymnastics

5 Sets (For Quality!)

20m Handstand Walk

15 Inverted Rows

 

 

Sunday

 

Rest Day !!!

 

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Strict Press

2,1

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

 

Conditioning

3 Rounds for time

50 Sit Ups

30 Calorie Assault Bike

15 Power Clean and Jerk 60-40

Cap time 20 minutes

 

Accessory

5x 8 reps strict pull ups

 

 

Tuesday

 

Strength

Front Squats

2 Rounds of

5 Paused reps (At the bottom of each rep 2 second pause)

3 Paused Reps

1 Pause Rep

 

 

Conditioning

4 Rounds for time

6 Muscle Ups

25 m handstand walk

50 Double Unders

250m Row

* Rest 2 minutes between rounds !

Cap time 25 minutes

 

 

Wednesday

“ Black Wednesday “

 

Conditioning

With a partner for time

8 Rounds

15 cal. Machine

5 Power Cleans 80/50

*One partner on the machine, one partner on the power cleans.

*Rest 5 minutes

200 Double Unders (Together at the same time)

100 Push Press 50/30

200 Wall Ball 9/7

Cap time 40 minutes

 

 

Thursday

 

Strength

Back Squat

5 x 5 Pause Reps

*Working on positioning and strengthening the bottom position of your squat.  %60-70

 

 

Conditioning

Alternating Minutes x 10 minutes

12 Kettlebell Swings 32/24

12 Toes to Bar

Alternating Minutes x 10 minutes

12 Pull Ups

12 Handstand Push Ups

*No rest between workouts

 

 

Friday

 

Barbell

Clean

-Work up to a heavy single for the day!

 

 

Conditioning

25-20-15-10-5

Wall Ball 9/6

7 Bar Muscle Ups after each set

Cap time 15 minutes

 

 

Saturday

 

With a partner…

3 Rounds of

1 minute On/1 Minute OFF

Burpees “bar touch”

Box Jump Overs 24/20”

Bike OR Row Calories

Muscle Snatch 30/20

Toes to Bar

*This should be 30 minutes total!

 

Accessory

8-12 Strict HSPU

20 GHD sit Ups

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Barbell

Snatch
Every 90 seconds x 5 sets
3 Snatches @ 80%

* Rest 90 sec

Snatch Pulls
Every 90 seconds x 5 sets
3 Snatch High Pulls @ same 80%

 

Conditioning

EMOM x 10 minutes
5 Low Hang Power Snatch 50/30
10 Burpees

 

 

Tuesday

 

Barbell

Hang Squat Clean Triple
-Find something heavy for the day!

 

Heavy Conditioning

5 Rounds for time
7 Power Clean 80/50
14 Strict HSPU
28 Air Squats

Cap time 20 minutes

 

 

Wednesday

 

Strength

Back Squats
5 x 2 reps @ 80%

 

Conditioning

10 Rounds for time
3 Muscle Ups
15m Handstand Walk
15 Sit Ups

Cap time 25 minutes

 

Accessory

5 x 10 Strict Ring Dips
5 x 10 Strict pull ups

 

 

Thursday

 

Conditioning

EMOM x 10 minutes
8 KBS 24/16kg
8 Toes to Bar
*Grip work!

* Rest 5 minutes

6 Rounds
10 Burpee Box Jumps 60-50cm
20 calories machine

Cap. Time 20 minutes

 

 

Friday

 

Barbell

Squat Cleans
-Work up to a 2RM for the day!

 

Conditioning

3 Rounds for time
10 Front Squats 90/50kg ( from floor)
30 GHD Sit Ups

Cap time 12 minutes

 

 

Saturday

 

Conditioning

In a team of 3…

AMRAP 12 minutes
P1: Bike 15 calories
P2: Max Wall Ball 9/6 kg
P3 Rest
*Score is team max Wall Ball,

*Rest 3 minutes

AMRAP 12 minutes
P1: Row 15 calories
P2: Max Burpee Muscle Ups
P3: Rest
*Score is team max Burpee Mu’s (Ring or bar, you pick!)

 

Cash out
3 x 10 Ring Muscle Ups
*Rest 120 seconds between sets! Try to do them all unbroken!!

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Snatch + Overhead Squat w/Pause (at bottom of squat)
3 x 1 @ 80-85% range (all 3 reps in this weight range for the day!)

 

Conditioning

Sprint Workout/Grip
3 Rounds for time
10 Power Snatch 70/40 kg
30 Toes to Bar

Cap time 12 minute

 

Accessory

Strict Press
5 x 3 reps (Working up in weight to a 3RM for the day)
10-12 Strict Pull Ups after each set of strict press!

 

 

Tuesday

 

Strength

Front Squat
-Work up to a 3RM for the day!

 

Conditioning

Strength Endurance/Gymnastics volume

10 Rounds for time
2 Hang Squat Cleans 80/40 kg
4 Bar Muscle Ups
8 Hand Release Push Ups

Cap time 20 minute

 

 

Wednesday

 

Bench Press
-Work up to a heavy double for the day! Looking for 4-6 good sets working up in weight!
-Complete 2 strict weighted pull ups after each set of bench!

Cap time 15 minutes

 

Metcon/Conditioning/Grip

3 Rounds for time
50/40 Calorie Machine
25 Toes to Bar
50 Double Unders
25 Kettlebell Swings 24/16 kg

Cap time 25 minute

 

 

Thursday

 

Strength
Power Cleans
5 x 2 reps (Work up in weight each set!)

 

Sprint Workout

5 Rounds
12/10 Calorie Assault Bike
8 Power Cleans 60/30 kg
6 Bar Facing Burpees

 

Accessory

Dumbell Rows
10,10,10 (Each arm)

 

 

Friday

 

Strength

Back Squat
-Work up to a heavy triple for the day! One good tough set!

 

Endurance/Power

W/ partner waterfall style

3 Rounds
30 Calorie bike
30 Strict Handstand Push Ups

@ 20:00 start next workout!

3 Rounds
30 Calorie Row
30 Push Ups

 

 

Saturday

 

Strength

Every 0:30 seconds x 10 minutes
1 Squat Clean @ Moderate loading (Around 70-75% would be ideal)

 

Conditioning

With a partner for time

100 Calorie Bike/Row/ OR Ski
150 Push Ups
100 Kettlebell Swings 32/20 kg
100 Calorie Bike/Row/ OR Ski
150 Pull Ups
100 Dumbell Thrusters 50/35#’s
*Only one partner works at a time

Cap time 30 minute

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

Barbell

Snatch
3 Sets (Every 5 minutes start a new set!)
3 Reps @ 75%
2 Reps @ 75% + 4/2kg
1 Rep @ 75% + 8/4kg

 

Conditioning

15-12-9-6-3 reps for time
Hang Power Snatch 50/30 kg
Bar Facing Burpees

Cap time 12 minutes

 

 

Tuesday

 

Strength

Front Squat
Work up to a heavy set of 5 for the day!

 

Conditioning

EMOM x 10 minutes
15/12 Calorie Row

Right into…

EMOM x 10 minutes
3 Thrusters 60/40 kg (From the floor)

Right into…

EMOM x 10 minutes
3-6 Muscle Ups

 

 

Wednesday

 

Warm up

3 Sets (Increasing intensity each set!)
1 minute Bike
1 minute Row
1 minute Burpees
1 minute Rest

 

Conditioning

For time
25-20-15-10-5
Kettlebell Swing 32/20kg
GHD Sit Up
Strict Ring Dip

Cap time 15 minutes

Accessory

Weighted Pull Ups
6 x 3 Reps

 

 

Thursday

Strength Work
Hang Squat Clean + Squat Clean
-Work up to a heavy single for this complex!

 

Conditioning

4 Rounds for time
50 Double Unders
25 Wall Ball 9/6
10 Hang Power Clean 70/40kg

 

Gymnastics
4 x 25 Toes to Bar
*1 minute rest after each set!

 

 

Friday

 

Strength
Back Squat
Heavy double
3 x 2 reps @ 80%
*Work up to a heavy double for the day.

 

Conditioning

3 Sets (Alternate rounds with a partner!)
10 Chest to Bar Pull Ups
20m Front Rack Lunge Walk 50/35# dumbell
15 Burpee Box Jumps
20m Front Rack Lunge Walk
10 Chest to Bar Pull Ups

Cap time 30 minutes

 

Gymnastics
1-2-3-4-5-6-7-8-9-10 reps of
Strict HSPU
10 GHD Sit Ups after each set

 

 

Saturday

 

Strength

Squat Clean
3,3,3,3,3
*Work up to a heavy set of 3 cleans for the day!

 

Conditioning

With a partner!

2 Rounds for time or 25 minute Cap!

80 cal machine
80 Push Ups
8 Legless Rope Climbs
40 cal machine
40 Push Ups
4 Legless Rope Climbs

 

 

Sunday

 

Rest Day !!!

 

WEEKLY PROGRAM

 

Monday

 

Rest Day !!

 

 

Tuesday

 

Strength

Back Squat
-Work up to a heavy single for the day!

 

Conditioning

30-20-10 reps of:
Machine Calories
Wall Ball 9/5

Rest 2 minutes

10-20-30 reps of:
Machine Calories
Wall Ball 9/5

 

Accessory work (For quality)

5 Sets

9 Strict Chest to Bar Pull Ups
12 Dumbell Bench
15 GHD Sit Ups

 

 

Wednesday

 

Barbell

Snatch

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

 

 

Conditioning

5 Rounds

12 Toes to Bar
9 Power Cleans 60/40
6 Bar Muscle Ups

Cap time 15 minutes

 

Accessory

5 Sets (For quality!)
10 Tempo Bar Dips (2-3 seconds)
5 weighted Strict Pull Ups

 

 

Thursday

 

Barbell

Squat Clean
-Work up to a heavy single for the day

 

Conditioning

For time:

100 Double Unders

Then,

5 rounds of

25 Sit Ups
20/15 Calorie Machine
15 HSPU

Then,

100 Double Unders

 

 

Friday

 

Strength

Front Squat

3 Rounds of:

5 Reps
3 Reps
1 Rep

 

Conditioning

2 Rounds for time

10 Deadlifts 90/60
25 Box Jumps 60/50
10 Deadlifts
15 Box Jumps 70/60
10 Deadlifts
10 Box Jumps 80/70

 

 

Saturday

 

Barbell

Snatch

1 Rep EMOM x 10 minutes

 

Conditioning

3 Rounds for time with a partner!

100 cal bike-Row
100 Toes to Bar
50 Dumbell Snatch 65/45#

 

 

Sunday

Rest Day !!!

 

 

 

WEEKLY PROGRAM

 

Monday

 

Rest Day !!!

 

 

Tuesday

 

Warm up (2 Sets)

20 Calorie machine
15 Shoulder Rolls
10 Dumbell Overhead Squats (Each Arm, light)
5 Dumbell Sotts Press (Each arm, light)

Barbell

Snatch

3 x 1 @ 85%+ (All 3 singles at or above 85%!)
2 x 2 @ 80%+
10 Single Reps @ 75% For time

Conditioning

EMOM x 20 minutes

Min 1: 15 Calorie machine
Min 2: 15 Burpees
Min 3: 15 Wall Ball 9-5

 

 

Wednesday

 

Warm Up

Tabata Hollow Hold
20 Seconds on/10 seconds off x 8 sets

Single Leg Kettlebell Deadlifts
3 x 10 reps (10 reps each leg)

 

Barbell

Power Cleans
5 x 3 Reps @ 80-85%

 

Conditioning

10 Rounds for time

3 Muscle Ups
7 Burpees
11 GHD’s

*Every 3:00 complete 10 Calorie machine

 

 

Thursday

 

Strength

Back Squats
5 x 5 reps @ 75% +2-5kg from last time!

 

Conditioning

4 Rounds with a partner for time (waterfall)

20 cal Bike
25 Air Squats
500m Row
100 Double Unders

 

 

Friday

 

Warm up

Tabata Tuck Hold (Parallettes)

 

Conditionig

3 Rounds for time

10 Bar Muscle Ups
50 Double Unders

Rest 4 minutes

3 Rounds for time

300m Row
30 push ups

Rest 4 minutes

3 Rounds for time

10 Power Cleans 70-40
10 Burpee Over Bar

cap time 30 minutes

 

 

Saturday

 

Strength

Back Squats

7 x 3 reps @ 85% + 2-5 kg from last time!

 

Conditioning

Team of 3, alternate on the Bike !

5 Rounds (3 person rotation)

20 cal Bike
20 Toes to Bar

Right into…

5 Rounds (3 Person rotation)

20 cal Bike
20m Handstand Walk

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Back Squat

4 x 6 reps @ 70%+ 2-5 kg

 

Conditioning

Fittest Gorilla Challenge Wod 1

in a team of 3…

30 Partner Deadlift 180-110

20 Bar facing burpees (syncronized)

60 D-ball step overs 30-20 kg

20 Bar facing burpees (syncronized)

30 Partner Deadlift 180-110

cap time 9 minutes

 

 

Tuesday

 

Alternating Mintues x 10 minutes (Warm up)

Odd: 15 Kettlebell Swings 24-16

Even: 15 V-Ups

 

Conditioning

With a partner for time

50 Power Cleans 60-40

50m Handstand Walking

20 Rope Climbs

50m Handstand Walking

50 Power Cleans

 

 

Wednesday

 

Fittest Gorilla Challenge WOD 2

in a team of 3…

75/60 Calories Row

then

3 Rounds

25 Power Snatch 40-20
25 Toes to bar

then

75 wall ball
75 power cleans 50-25
75 pull ups

cap time 20 minutes

 

 

Thursday

 

Conditioning

50-40-30-20-10 reps for time

Wall Ball shots 9-5

100 Double unders before each set !

cap time 25 minutes

 

Friday

 

Alternating Minutes x 30 minutes

Min 1: 15/12 Calorie machine

Min 2: 12 Burpees

Min 3: 12 Toes to Bar

*Followed by mobility work for 20-30 minutes.

 

 

Saturday

 

Box Closed

16:00 Fittest Gorilla Challenge Athlete Briefing

 

 

Sunday

 

Fİttest Gorilla Challenge Day !!!

Good luck everyone..

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts
-Work up to a heavy single for the day!! Try for a PR!

 

Conditioning

Alternating Minutes x 21 minutes

Min 1: 15/12 Cal. Machine
Min 2: 10 Strict HSPU
Min 3: 20 V-Ups

 

Accessory

5 Sets

8 Strict Ring Dips
8 Dumbell Rows (8 Each arm)

 

 

Tuesday

 

Strength

Back Squats
5 x 5 reps

 

Conditioning

10-8-6-4-2 reps
Muscle Ups
P. Clean and Jerk 70-40

Cap time 15 minutes

 

Wednesday

 

Barbell

Hang Snatch
6 x 3 reps @ 65-70%

 

Conditioning

With a partner for time

50 Power Cleans 70-50
100 Calorie Row
50 Muscle Ups
100 Calorie Bike
50 Power Cleans

cap time 30 minutes

 

 

Thursday (Active Recovery Day)

 

Conditioning

Alternating Minutes x 20 minutes
Odd: 15 Calorie machine
Even: 15 Burpees

 

*Followed by mobility work for 20-30 minutes.

 

 

Friday

 

Conditioning

4 Rounds (1:1 With a partner)

15 Calorie Row
12 Muscle Snatch 30-20
15 m Handstand walk
12 Muscle Snatch
15 Calorie Row

cap time 30 minutes

 

Accessory

5 x 10 reps Inverted Rows w/pause at top of each rep.

 

 

Saturday

 

Strength

Back Squats

7 x 3 reps

Try and go 5-10# heavier than last time

 

Conditioning

With a partner for time!

50 Strict Handstand Push Ups
100 Burpees
150 Pull Ups
200 Wall Ball 9-5

*Only one parter working at a time!

Cap time 25 minutes

 

 

Sunday

 

Rest Day!!!

 

 

WEEKLY PROGRAM

 

Monday

 

Conditioning

10 Rounds, New Round Every 3:00

15 cal. on machine
30 Double Unders
8 Thrusters 50-30

 

Accessory

Not for time

5 Rounds
20 GHD Sit Ups
10 Strict Pull Ups

 

 

Tuesday

 

Barbell

Snatch Work (Heavy volume)

3 sets

1 Rep every 20 seconds x 3 minutes
*Rest 2 minutes %70-75-80

 

Conditioning

1-2-3-4-5-6-7-8-9-10
Bar Muscle Ups
Handstand push ups

Cap time 15 minutes

 

 

Wednesday

 

Strength

Back Squats
4 x 6 reps @ 70% + 2-5 kg last time!

 

Conditioning

EMOM x 10 minutes
3 Power Cleans (touch and go reps) 80-50
10 Toes to Bar

*Rest 5 minutes

EMOM x 10 mintuesı
20 Air squat
3 Shoulder to Overhead 80-50

Accessory

Dumbell Bent Over Rows
4 x 10 reps (Each arm)

 

 

Thursday

 

Strength

Bench
4 x 2 Reps @ 85%

 

Conditioning

İn a team of 3.. ( waterfall style )

4 Rounds

25 cal. on machine
20 paralette push ups
3 Rope Climbs

 

 

Friday

 

Barbell

EMOM x 10 mintues

Snatch
3 Reps @ 65-70%

 

Conditioning

Every 90 seconds x 10 Rounds
10 Burpees
10 Toes to Bar

 

Accessory

Ring Dips
EMOM x 8 minutes
8-10 Strict Ring Dips

 

 

Saturday

 

Strength

Back Squat
6 x 4 reps @ 80% + 2-5kg from last time!

 

Conditioning

4 Rounds
Partner 1 completes: 25 cal On machine
Partner 2 completes: 2 rounds of – 10 Push Press 60-30 + 10 Pull Ups

Cap time 20 minutes

 

 

Sunday

 

Rest Day!!!

 

WEEKLY PROGRAM

 

Monday

 

Barbell

Snatch
3 x 1 reps @ 85%

 

Conditioning

10 Rounds (1:1 With a partner)

15 Cal. on machine
3 Snatch 70-40

Cap time 30 minutes

 

 

Tuesday

 

Warm up

3 x EMOM (9 minutes)
Min 1: 15 Cal on machine
Min 2: 20 Air Squat
Min 3: 15 Push Up

 

Conditioning

4 Rounds (1:1 With a partner)

40 Wall Ball 9-7
20 Handstand Push Ups
10 Strict Pull Ups

Cap time 30 minutes

 

 

Wednesday

 

Strength

Back Squat
5 x 5 reps @ 75%

 

Conditioning

Alternating Minutes x 12 minutes
Odd: 20/15  Calorie on machine
Even: 20 GHD Sit Ups

 

Accessory

4 Rounds
10 Strict Press 40-25
10 Strict Pull Ups

 

 

Thursday

 

Warm up

2 Sets
Bike 30 second easy/30 second hard
10 Russian KBS
10 Lateral Box Step Ups
10-20 Shoulder Rolls (PVC pipe)

 

Conditioning

20-18-16-14-12-10-8-6-4-2 reps for time
Parelette push ups
10-9-8-7-6-5-4-3-2-1
Power Clean 70-40

 

 

Friday

 

Warm up

3 minutes on machines
2 Sets
30 Second Handstand Hold
8 L-Sit Pull Ups
10 Light D-Ball Cleans

 

Conditioning

For time with a partner

40 D-Ball Over Bar ( 40-20 D-Ball,
180-200 cm Bar)
80 Strict HSPU
40 D-Ball Over Bar

*Rest 5 minutes

For time with a partner

40Bar Muscle Ups
80m Handstand Walk
40 Bar Muscle Ups

Cap time 35 minutes

 

 

Saturday

 

Warm up

3 Minutes on machines
2 Rounds (1 More if needed…)
Spiderman stretch (90 seconds each side)
15 Air Squats (5 close stance, 5 regular stance, 5 wider stance)
10 Cossack Squats (5 each leg, hold KB in front rack if possible)

 

Strength

Back Squat
7 x 3 reps @ 85%

 

Conditioning

10 Rounds (1:1)
5 Muscle Ups
10 Burpees
*Alternate rounds with a partner!

 

 

Sunday

Rest Day !!!

 

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