WEEKLY PROGRAM

 

Monday

Warm up

2 rounds of
20 shoulder rolls
10 double dumbell Romanian deadlift
5 dumbell strict press (each arm).
Then 2 minutes of spiderman stretch + 2 min wrist stretch

Conditioning

In a team of 3 for time

30 Power Cleans 70/45
60 Strict Handstand Push Ups
30 Power Cleans 80/50
60 Strict Handstand Push Ups
30 Power Cleans 90/55
60 Strict Hanstand Push Ups

Cap time 18 minute

Accessory

5 Rounds
4 Deadlifts 80/50
(10 Second Pause w/barbell Just below knee)
10 PVC Good Mornings (Slow and controlled)

Tuesday

Warm up
3 minutes bike (Moderate),
20 leg swings,
ankle mobility/calf stretches,
1 minute spiderman stretch each side,
2 rounds of 20 shoulder rolls + 14 push ups + 7 strict L-pull ups.

Conditioning

With a Partner dor time
5 rounds
100 Double Unders
12 Muscle Ups
10 D-Ball Cleans (50/30)
50 m DBall Carry (bear hug)
*Rest 1 minute between rounds.

Cap time 20 minute

Wednesday

Warm up

2 rounds of

2 minute bike moderate
15 shoulder rolls
10 strict pull ups

Conditioning

With a partner ( waterfall style)

27-21-15-9
Bike calories
Pull ups

Rest 3 minute

27-21-15-9
Parallette push ups
40m Farmers Carry 75/45# dumbell

Cap time 20 minute

Thursday

Warm up

3 minutes bike
20 shoulder rolls
spiderman stretch (1 minute each side)
ankle mobility and calf stretch.
1 x 15 power snatch
2 Rounds of: 15 Calorie Row + 15 push press + 25 double unders.
Then,
1 round of 4 Muscle Ups + 6 Power Snatch (singles @ workout weight) + 3 Muscle Ups. 10-15 box jump overs .

Rest and get started…

Conditioning

AMRAP 8
6 Muscle Ups
10 Power Snatch 60/40

*Rest 2 minutes…

AMRAP 10
15 Calorie Row
12 Push Press 60/40
9 Box Jump Overs 60/50

* Rest 5 minutes

Barbell

Power Snatch
2,2,2,2,2
*Work up to a heavy double for the day!

Friday

Strict Press
5 x 3 reps (Work up in weight each set to something heavy for the day)
*7 Strict L-Pull Ups after each set, work on full range of motion here!

5 Rounds for time
10 Double Dumbell Snatches 45/30#
15 Strict Handstand Push Ups
30 Air Squats

Cap time 20 minute

Saturday

Strength

Hang Squat Clean
-Work up to a heavy triple for the day!

Front squat
-Work up to a heavy single for the day!

Cap 20 minute

Conditioning

With a partner (waterfall style)

10 Rounds
20 Calorie Machine
3 Power Cleans 90/60

Sunday

Rest Day !!!

 

 

WEEKLY PROGRAM

Monday

Conditioning

With a partner for time
21-15-9 reps of:
Deadlift 100/60 (While partner holds handstand)
Thrusters 40/30 (While partner holds hang on pull up bar)

Gymnastic work

15-12-9 Muscle Ups
*Rest 2 minutes after each set is completed!

Tuesday

Strength

Push Press
10,10,10,3,3,max reps
*Increase the weight a little each set

Conditioning

With a partner for time (only one partner works at at time)

5 Rounds
10 DB Snatch 65/45#
20 Burpees

4 Rounds
20 Box Jumps 60/50
40 Pull Ups

3 Rounds
30 Calorie Bike
60 Wall Ball 9/6

Wednesday

Strength

With a partner…
2 Rounds for time

100 Shoulder to Overhead 50/30 (alt 10’s)
50 Strict Pull Ups (alt 5’s)

Conditioning

10 Rounds (1:1 Work:Rest)
3 Power Cleans 80/50 (Singles)
10 Burpees
*Either alternate rounds with a partner or do 1:1 work:rest!

Thursday

Strength

Power Snatch
5 x 3 reps (Building up in weight each set)

Conditioning

Alternating Minutes x 20 minutes
Odd: 15/12 Calorie Row
Even: (same minute)
5-8 Dumbell Squat Cleans 50/35#
5-8 Toes to Bar

Friday

Box Closed

Saturday

Box Closed

Sunday

Box Closed !!!

WEEKLY PROGRAM

 

Monday

Warm up –
5 minutes bike (30 seconds easy, 30 up tempo x 5)
spiderman stretch
squat hold 1-2 minutes
ankle mobility (stair stretch)
2 rounds of 20 shoulder rolls and 6-10 inverted rows

 

Strength

EMOM x 10 minutes (Same minute!)

3 Thrusters 60/40
5 Strict Pull Ups

 

Conditioning

10 Rounds (1:1 alternating with a partner)

5 Muscle Ups
10 Burpees

cap time 20 minutes

 

 

 

Tuesday

 

Barbell

Power Cleans (completed 10 good reps)

10 x 1 rep @ 80-85%

 

Conditioning

50-40-30-20-10

Kettlebell Swings 32/24
Toes to Bar

*Grip training!

Cap time 25 minutes

 

Wednesday

 

Warm up

-5 minutes machine (30 sec hard 30 sec easy)
-Shoulder mobility
-20 shoulder rolls
-spiderman stretch 1 minute each leg,
-squat hold for 1 minute
-2 x 10 air squats w/pause in bottom.

 

Conditioning

3 Rounds x 3 SETS (9 total rounds)

12 Push Press 40/25
12 Bar Facing Burpees

*Alternate with a partner or go 1:1

Cap time 30 minutes

Thursday

 

Warm up

5 minutes easy on the bike
20 calories on the rower, 20 shoulder rolls
shoulder mobility
10 cal sprint on bike
10 cal sprint on rower
10 burpees

 

Conditioning

With a partner for time

4 mile Bike
2000m Row
100 Bar Facing Burpees

 

 

Friday

 

Strength

Deadlifts

5 x 5 reps (10-20# heavier than last weeks)

 

Conditioning

AMRAP (until the clock catches you)

2 Burpee Box Jump Over 60/50 (Facing)
2 Pull Ups
2 Burpee Box Jump Over (Facing)
2 Chest to Bar Pull Ups
2 Burpee Box Jump Over (Facing)
2 Bar Muscle Ups

Increase the reps by 2 for every time you finish a round, add 3 mins to the clock.

 

Accessory

4 Sets (For quality)

25 Hollow Rocks
30 Second Hip Back Extension Hold

 

 

Saturday

 

Barbell

Power Cleans

10 x 3 reps

 

 

Conditioning

AMRAP 15 minutes

60 KBS 24/16
50 Calorie Assault Bike
40 Toes to Bar
30 Hang Power Cleans 60/40
20 Strict HSPU

 

 

Sunday

Rest Day !!!

 

WEEKLY PROGRAM

 

Monday

 

Strength

Power Cleans

8 x 2 reps @ 75%

Then

Strict Pull Ups

3 x 10 Reps

 

Conditioning

5 Rounds (Start a new round every 3:00)

15/12 Calorie Row (Hard)
12 Toes to Bar
9 Push Jerk 60/40

 

Accessory

Super set

Strict Press
6 x 5 reps 60/40
Inverted Rows
6 x 8 reps

 

 

Tuesday

 

Strength

Deadlifts
5 x 5 reps 60-65%

 

Conditioning

With a partner for time

100 Calorie Bike
100 Deadlifts 80/50
100 Burpees

*One partner works at a time!

Cap time 15 minute

 

Accessory

4 Sets for quality
25 Hollow Rocks
25 Second Hold in top of Hip/Back extension position

 

 

Wednesday

 

Warm up

5 minutes bike  (End of every minute do 10 seconds hard sprint)
20 shoulder rolls
2 rounds of 5 strict pull ups and 10 push ups
2 x 5 burpee over bar sprints,
2 sets of 5 Muscle Snatch + 5 power snatch.(w/barbell)

 

Barbell

Power Snatch  8×2 Reps 75-80%

Conditioning

EMOM x 10 minutes (same minute)
3 Power Snatch 60/40 (Singles)
6 Bar Facing Burpees

 

 

Thursday (Recovery day)

 

Conditioning

Alternating Minutes x 20 minutes

Odd Minute: Bike 20/15 Calories
Even Minute: 15 Air Squats

After this spend 15 minutes on lower body mobility

Spiderman stretch
Couch stretch
Sumo squat
Standing straddle

 

 

Friday

 

Conditioning

15-12-9 reps of
Power Cleans 60/40
25m Handstand Walk

*Rest 5 minutes

12-9-6 reps of
Power Cleans 70/50
25m Handstand Walk

*Rest 5 minutes

9-6-3 reps of
Power Cleans 90/60
25m Handstand walk

*Rest 5 minutes

 

Deadlifts

7 x 4 reps  (Same weight as earlier in the week)

 

 

Saturday

 

Strength

EMOM x 10 minutes

3 Rep Back Squat % 50-55

 

Conditioning

In a team of 3…

Row 6000m (alternating 1 minute intervals between the 3 of you) (tempo 1:40-1:50)

During your “Rest” complete:

15 Burpees
50 Double Unders

Cap time 24 minutes

 

Accessory

4 Sets for quality

25 Hollow Rocks
0:45 second Hip/Back Extension hold at the top

 

 

Sunday

 

Rest Day!!!

WEEKLY PROGRAM

 

Monday

Barbell

Power Snatches
3,3,3,3,3
*Work up to a heavy triple for the day

Cap time 12 minute

 

Conditioning

With a partner for time

2 Rounds
120 Calories bike
90 Push Ups
30 Bar Muscle Ups

Cap time 25 minutes

 

 

Tuesday

 

Barbell

Power Cleans
3,3,3,3,3
*Work up to a heavy triple for the day

 

Conditioning

With a partner

10 Rounds for time (waterfall)

20/15 Calorie Machine
10 Push Jerk 60/40

Cap time 25 minutes

 

4 Sets (Accessory)
6 Single Arm Dumbell Strict Press (each arm)
12 DB Rows (Each arm)

 

 

Wednesday

 

Strength

Bench Press
3,3,3,3,3
*Work up to a heavy triple for the day

Conditioning

5 Rounds for time
21 Calorie Bike
7 Power Cleans 70/40
14 Strict HSPU (Scale to kipping)

 

 

Thursday

 

Strength

Back Squats

2 x 15 reps (Warm up)
2 x 10 (Warm up, heavier)
1 x 8 (Working sets Start)(Weight Increasing)
1 x 8
3 x 5

 

Conditioning

For time
10 rounds
10 Burpee box jump 60/50
5 Muscle Ups

Cap time 20 minute

 

 

Friday

 

Warm up

Alternating Minutes x 12 minutes
Odd: 15 Cal. Bike
Even: 15 Air Squats (Slow and easy, “recovery”)

19.5! Finish Strong!

 

 

Saturday

 

Strength

5 Sets
5 Strict Press @ 70-75% (from the floor)
15 Toes to Bar

 

Conditioning

5 Rounds
Partner 1:
30/20 Calorie Bike
Partner 2:
15 Burpee + 15 Wall Ball
Partner 3:
Rests

 

 

Sunday

Rest Day

 

 

WEEKLY PROGRAM

 

Monday

 

 

Strength / Barbell

Squat Cleans
5 Reps @ 60% ( of best clean)
4 Reps @ 65%
3 Reps @ 70-75%
10 Reps @ 80% (Done as singles!)

 

Conditioning

4 Rounds for time
25 Dumbell Snatch 50/35# (Alternating Arms)
15 Handstand push ups

Cap time 15 minutes

Cash out
4 x 12 Double Dumbell Bent Over Rows

 

 

Tuesday

 

Strength Work (Snatches)

Every 0:20 seconds x 10 minutes
1 Power Snatch (Heavy) %80 od best snatch

Conditioning

10 Rounds For time

3 Power Snatch 70/40
10 Hand Release Push Ups

Cap time 15 minutes

Cash out. (super sets)

4 x 15 Single Leg Lunges
4 x 45 Second Glute Bridge Hold
4 x 20 GHD Sit Ups

 

 

Wednesday

 

Barbell

Power Cleans (1:3=work:rest or in a team of 3 people alternating rounds)
5 Reps 60/35
5 Reps 70/40
5 Reps 80/45
5 Reps 90/50
10 Reps 100/55

Cap time 12 minute

 

Conditioning

5 Rounds for time
15 Calorie Assault Bike
10 Double Dumbell Snatches 50/35#
15 Toes to Bar

Cap time 20 minutes

 

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes (Easy move around EMOM, alternate movements each min)

15/12 Row Calories
50 Double Unders
10 Burpees
5 Power Snatch 60/40 (Singles)

 

 

Friday

 

Open Workout 19.3

*Rest 10 minutes

Alternating Minutes x 14 minutes
Odd: 15/12 Calorie Bike
Even: 5 Ring Muscle Ups

 

 

Saturday

 

With a partner alternating movements

For Time

3 Rounds
10 Power Cleans 70/40
15 Strict HSPU

Right into…
100 cal. Bike

3 Rounds
10 D ball cleans 50/30
15 Chest to Bar Pull Ups

Right into
100 cal. Bike

Cap time 40 minutes

 

 

Sunday

 

Rest Day!!!

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Back Squat

60% x 2 x 3 reps
75% x 2 x 2 reps

 

Conditioning

Alternating Minutes x 10 minutes

Odd: 5 Shoulder Press 60/30
Even: 8 Strict Pull Ups

* Rest 5 minutes

EMOM x 10 minutes (same minute)

8 Deadlifts 60/40
4 Bar Muscle Ups

 

Tuesday

 

Barbell

Snatch
-Work up to 80%+ for one single… then complete,

Every 0:30 seconds x 5 minutes
1 Rep @ 75-80%

 

Conditioning

For time

50 GHD Sit Ups

Then,

4 Rounds of:

20 Calories Machine
15 Handstand Push ups
5 Snatches 70/40

Cap time 20 minutes

 

 

Wednesday

 

Barbell

Power Cleans

1 Rep Every 0:10 seconds x 5 minutes (55% of best power clean)
*Rest 1 minute
1 Rep Every 0:15 seconds x 5 minutes (60-65%)
*Rest 1 minute
1 Rep Every 0:20 seconds x 5 minutes (75-80%)
*Rest 1 minute
1 Rep Every 0:10 seconds x 5 minutes (60-65%)

 

Conditioning

5 Rounds for time

20 Kettlebell Swings 24/16
20 Toes to Bar

*Rest 1 minute after each round!

Cap time 20 minutes

 

 

Thursday

 

Conditioning

10 Rounds for time

3 Ring Muscle Ups
10 Calorie Bike
25 Double Unders

 

 

Friday

 

Open workout 19.3…

 

Barbell

EMOM x 10 minutes

3 Power Snatch @ 60% of 1RM Snatch (Do these as singles)

 

 

Saturday

 

Strength

3 Rounds for time

10 Front Squats (From the floor) 90/50
21 GHD Sit Ups

 

Conditioning

10 Rounds

Partner 1 15/12 calorie row
Partner 2 10 Burpees

Cap time 20 minutes

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Barbell

Power Snatches
3 Reps Every 0:30 seconds x 5 minutes (30 reps total)
*1 Minute Rest
2 Reps Every 0:30 seconds x 5 minutes (20 reps total)
*1 Minute Rest
1 Rep Every 0:30 seconds x 5 minutes (10 reps total)
%55/%60/%75

 

Conditioning

10 Rounds
AMRAP 90 Second
10/8 Calorie Bike
10 Kettlebell Swings 32/24
Max Jump squats with time remaining in 90 seconds

*Rest 30 seconds between rounds!
Try and shoot for 150 reps!

 

 

Tuesday

 

Conditioning

Deadlifts & Double Unders
4 Rounds For time
10 Deadlift 120/80
100 Double unders

* 5 minute rest

5 Rounds for time
7 Deadlifts 100/60
14 Hand Release Push Ups

Cap time 20 minutes

* Rest 5 minutes

Alternating Minutes x 10 Minutes
Odd: 8 Strict Handstand Push Ups
Even: 8 Strict Pull Ups

 

 

Wednesday

 

Barbell

EMOM x 10 minutes
2 Hang Squat Snatches @ 65-70%

For time
5 Rounds (unbroken is the goal) (1:1 )
8 Chest To Bar Pull Ups + 4 Bar Muscle Ups

Right into…

5 Rounds (1:1 with a partner )
15 Bar Facing Burpees

Cap time 20 minutes

 

 

Thursday

 

Strength

Back Squats
5 x 4 reps @ 70% (Every 2:00 start a new set)

 

Conditioning

5 Rounds for time (UNBROKEN)
20 Calorie Assault Bike
20 Wall Ball 9/5

Cap time 15 minutes

 

 

Friday

 

Conditioning

OPEN workout 19.2

 

Barbell

Strength
Hang Power Cleans
3,3,3,3,3
*Work up to a heavy set of 3 for the day,

 

Cash Out
5 x 30 second Hanging L-Sit Hold

 

 

Saturday

 

Strength

Front Squats
5,5,5,2,2,2,1,1,1

 

Conditioning

In a team of 3 people…

AMRAP 25 minutes (Rotate in your team of 3 on the Round of 12’s)

Partner ONE:
25 Calories Bike

Partner TWO:
10 Push Jerk 50/30
10 Kettlebell Swings 32/24
5 Muscle Ups (OR 10 Pull Ups)

Partner THREE:
RESTS

 

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Back Squat

4 x 8 reps @ 65-70% range for all 4 sets

 

Conditioning

AMRAP 1 Minute

13/10 Calorie Assault Bike

Max Power Snatch 40/25  with remaining time

Rest 1 minute after each AMRAP.

*Continue in this fashion until you reach 75 power snatches!  Shoot for around 18-24 minutes (10-12 rounds!).

 

 

Tuesday

 

Barbell

EMOM x 10 minutes

Power Clean + 2 Squat Cleans (Done as singles here)

Conditioning

14.4 Re-Test

For time though!

60 Calorie Row

50 Toes to Bar

40 Wall Ball

30 Power Cleans 135/95#

20 Muscle Ups

14 minute Amrap

 

 

Wednesday

 

Conditioning

3 Rounds (1:1 With a partner)

15 Deadlift 90/50

45m Farmers Carry 32/24 (kb)

30 GHD Sit Ups

45m Farmers Carry 32/24 (kb)

15 Deadlifts 90/50

Cap time 30 minute

 

Accessory

3 Sets (For Quality)

8 Tempo Strict Ring Dips

2:00 Plank Holds (30 seconds front, 30 seconds each side, 30 seconds reverse plank)

8 Tempo Strict Ring Dips

20 V-Ups

 

 

Thursday

 

Strength

Back Squat

3,2,1,1,1

*Work up to a heavy single for the day

 

 

Conditioning

4 Rounds

6 Minute AMRAP

500m Row

10 Box Jumps 75/60

Max Muscle Ups with time remaining each AMRAP

*NO rest between AMRAP’s!

 

 

Friday

 

Barbell

Technique work…

EMOM x 10 minutes

5 Power Snatches 50/30 (Touch and go)

 

 

Conditioning

AMRAP 20 minutes

12/10 Calorie Row or bike

10 Toes to Bar

8 Shoulder to overhead 50/30

 

Accessory

3 Sets for quality

20 GHD Sit Ups

10 Strict CTB Pull Ups

10 Strict Ring Dips

20 Hollow Rocks

 

 

Saturday

 

Strength

Front Squat

1,1,1 @ 85-90% of 1RM

*3 Heavy singles here at the same weight.

 

 

Conditioning

With a partner for time!

50 Power Clean and Jerk 50/30

50 Strict Handstand Push Ups

50 Toes to Bar

50 Squat Cleans 50/30

50 Toes to Bar

50 Strict Handstand Push Ups

50 Power Clean and Jerk 50/30

*Only one person working at a time!

Cap time 25 minutes

 

 

Sunday

 

Rest Day !!!

 

 

 

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 !!!

 

 

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