WEEKLY PROGRAM

Monday

Strength

Deadlift (1 x 5)

-15 mins TC to finish your work.

-Use the following rep/percentage scheme

10 reps – Empty Bar

5 reps @ %55

5 reps @ %65

5 reps @ %75

THEN

5 + reps @85%1 RM Deadlift

Conditioning

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 61/43kg

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Tuesday

Snatch Balance(5  EMOTM x 4)

*Stay LIGHT and use this portion of the strength as a warm-up and practice for the following stages.

*Recommended weight: Empty Bar~55% 1 RM OHS.

*Speed under the bar & Quick stance change are the key focus points.

Overhead Squat (1 x 1)

12 mins TC

*Warm-up at;

5 reps @ 50%

5 reps @ 60%

*Work at;

5 reps@ 75%

3 reps@ 85%

1+ reps @ 95% 1RM OHS.

Metcon (Time)

8 RFT 

8 Pull-ups

10 DB Snatches(65/45)

8 Box Jump Over 60-50

Rx+ C2B Pull-ups, (75-60), (Heavy DB)

Scale: Jumping P.ups/Banded Pull-ups

Cap time 15 minutes 

Wednesday

Strength

Bench Press (1 x 5)

-18 mins TC to finish your work.

-Use the following rep/percentage scheme

10 reps – Empty Bar

5 reps @ %55

5 reps @ %65

5 reps @ %75

THEN

5 + reps @85%1 RM Bench Press

*SUPERSET w/ HEAVY! Russian KBS(Unbroken sets!)

Russian KBS (4 x 15)

*Go AHAP but make sure all of your sets are UNBROKEN

Conditioning

4 Rounds for Reps:

1:00 ME Assault Bike

1:00 ME T2B

1:00 ME Front Rack Lunges(50/30) – Starting off the floor

1:00 ME Dubs

1:00 Rest

Rx+(60/40)

Scale Dubs w/ Singles, T2B w/Tucks/K2C/K2E

Thursday

Conditioning

Partner Chipper

For Time

50/40 Cal Row
50 Box Jumps 60/50

50 Power Snatches 40/30

25 Bar MU

40/30 Cal Row

40 Box Jumps

40 Power Snatches

20 Bar MU

30/20 Cal Row

30 Box Jumps

30 Power Snatches

15 Bar MU

Cash out: 30 Dball Cleans(50/30)

Rx+ (75/60), (50/30), Ring MU’s

Scale MU’s w/ x3 C2B or Regular Pull-ups

Friday

Barbell

Clean and Jerk Warm Up (3 x 1)

3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

1 Push Jerk

Bear Complex (1 x 1)

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press(Behind the neck)

17 mins to find a HEAVY set of Bear Complex.

*Partner up and take turns.

Conditioning

For Time

21-18-15-9

Wall Balls(9/7)

GHD Sit-ups

Hang P.Cleans(50/35)

Burpee OTB

Cap time 15 min

Saturday

Conditioning

Partner Wod

For time

Cash in

1000 m Row (Switch every 250 m)

40 Box step ups w/ DB(65/45) Use 1 DB, Switch hands or partners every 5 rep

40 SDHP 40/30

150 Dubs

40 Pull-ups

30 Box step ups

40 OHS 40/30

100 Dubs

40 T2B

20 Box step ups

40 Thrusters 40/30

50 Dubs

40 HSPU’s

Cash out

1000 m Row(Switch every 250 m)

Rx+ Heavy DB, C2B, (50/30)

Scale Pull-ups w/ Jumping Pull-ups, T2B w/Tucks, x2 Singles

Cap time 30 minutes

WEEKLY PROGRAM

Monday

EMOM x 10 minutes

1 Back Squat %80-85

Conditioning

With a partner for time

140 Calorie Machine

7 Rounds ( each )

10 Power Clean and jerk 50/35

10 GHD Sit Ups

Tuesday

Strength

Split Jerk

6 x 3 reps

Barbell

1-2-3-4-5-6-7-8-9-10 reps for time

Squat Cleans 80/50

With a partner alternating ( or 1:1 )

Cap time 15 minutes

Rest 5 minutes

Conditioning

Alternating Minutes x 10 minutes

20/15 Calorie Row

15 Toes to Bar

Wednesday

Barbell

Snatch

-Work up to a heavy single for the day!

Conditioning

5 Rounds (1:1)

40 Double Unders 

4 DB S.Snatch 75/45# (Right Arm)

4 DB S.Snatch 75/45#  (Left Arm)

*Alternate rounds with a partner OR rest 1 minute after each round!

Cap time 15 minutes

Accessory

3 Rounds

20 DB Step Ups (Right Leg) 50/35 (60/50)

20 DB Step Ups (Left Leg) 50/35 (60/50)

0:30 second L-Sit Hold 

Thursday

Strength

Deadlifts

-Work up to a heavy set of 4 for the day (Touch and Go)

Conditioning

15 Muscle Ups

30 Handstand Push ups

Rest  5 minutes

12 Muscle Ups

30 Handstand push ups

Rest 4 minutes

9 Muscle Ups

30 Handstand Push up

Cap time 20 minutes

Accessory

TEMPO Ring Dips

3 x 12 reps 

*Keep the rest only 1-2 min between sets.

Friday

Strength

Front Squat

3,2,1,1,1

Conditioning

For time

30 GHD Sit Ups

15 Power Clean and Jerk 60/40

30 GHD Sit Ups

15 Power Clean and Jerk 70/45

30 GHD Sit Ups

15 Power Clean and Jerk 85/50

Cap time 15 minutes

Saturay

11:00

GORILLA CHALLENGEFor time

80 cal. Air bike

60 Power Snatch 40/25

40 Sync Bar Facing Burpees

30 Pull ups

Cap time 12 minutes

Sunday

Rest Day !!!

WEEKLY PROGRAM

Monday

Strength

Back Squats

-Work up to 90-100% for a single for the day! 

Conditioning

3 Rounds (1:1)

10 Power Cleans 80-50

20/16 Calorie Bike 

20 GHD Sit Ups

20 HSPU

Cap 25 minutes

Tuesday

14:00 New Year Team WOD !!!

Wednesday

Strength

EMOM x 5 minutes

10 Deadlifts  120/70

*These should be unbroken throughout.

Conditioning

10 Rounds 

10 Push Jerk 50/30

10 Lateral Burpees

Cap time 20 minutes

Accessory

3 Sets

25 Push Ups

1:00 Plank Hold (On elbows)

*Rest 60-90 seconds between sets.

Thursday

Barbell

Snatch

-Work up to something heavy for the day

Conditioning

10-8-6-4-2

Squat Snatch ( 60-40 )

5-4-3-2-1

Legless Rope Climb

Friday

Conditioning

With a partner For time

100/80 Calorie Bike

80 Toes to Bar

60 Hspu

*Rest 5 minutes

60 Hspu

80 Toes to Bar

100/80 Calorie Bike

Saturday

Conditioning

With a partner For time

10-16-22

Deficit HSPU

90-150-210

Double Under

Then,

20 Rope Climbs 

*Rest 10 minutes

10-16-22

D Ball Clean 50/30

Burpee Box Jump Over 75/60

Then,

20 Rope Climbs 


Sunday

Rest Day

Monday

Strength

Back Squats

4 x 6 reps ( Increase the weight each set )

Conditioning

12-9-6-3

Power Snatch 50-30

4-3-2-1 

Rope Climbs 

Rest until @ 15:00 mark

40-30-20-10

GHD Sit Ups

12-9-6-3

Deficit HSPU

Tuesday

Barbell

Snatch

-Work up to 80-85% for a single

-4 Reps Every 90 seconds x 6 sets

Condirioning

3 Rounds 

10 Bar Muscle Ups

50 Double Unders 

10 Sandbag Cleans 50/30

50 Double Unders

10 Burpee Box Jump Overs  75/60

*Rest 1:1 or alternating rounds with a partner

Wednesday

Barbell

EMOM x 5 Minutes

1 Clean and Jerk

*Rest 1 min

EMOM x 5 Minutes

1 Clean and Jerk

*Rest 1 min

EMOM x 5 Minutes

1 Clean and Jerk

*Increase the weight each set of 5 reps!

Metcon

21-15-9 Reps For time

Burpees

Toes to bar

Thursday

Strength

Speed Back Squats

10 x 2 reps (Every 90 seconds start a new set!) %65-70

Conditioning

7 Rounds (Every 2:00 start a new round!)

7 Deadlifts 100-60

14/12 Calorie Erg

Friday

Battle Of Anatolia

Kayıt ve Brifing

Saturday

Battle Of Anatolia Final

Sunday

Battle Of Anatolia Final

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!!!

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