Programm: 23.04-29.04.2018

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Montag, den 23.04.2018

A: Gross Strength
Front Squat (5×12 E3M)
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B: GPP

B1: Metcon (AMRAP – 10 Minuten)

100m Shuttle Sprint

• Last interval is the tiebreaker, complete as many meters as possible.
• Rest 2 min before B2
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B2: Metcon (AMRAP – 10 Minuten)

10 Burpees to a plate.

•  Same here, last round do as many reps as possible.
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C: Accesory
Metcon (No Measure)

3 Sets for completion of:

12 Bulgarian Split Squats (6 per leg)
12 Weighted Box Step-Ups (no alternating, 6 per leg)
12 GHD Sit-Ups

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Dienstag, den 24.04.2018

A: Gross Strength
Push Press (5×3 E3M)
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B: GPP

Metcon (3 Rounds For Time)

Run 400m
10 Squat Snatches 60/40 Kg

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Mittwoch, den 25.04.2018

A: Gross Strength
Sumo Deadlift (5 x 10 E3M )
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B: GPP

Metcon (5 Rounds Each For Time)

21-15-9
Thrusters 35/25 Kg
Jumping Pull-Ups (Competition Standard)

• 3 min time cap per round
• 1 min rest between rounds

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C: Accesory
Metcon (AMRAP – Reps)

:20/:10 x 8 Alternating Between

• Double Under/Single Under (Practice switching
between DU and SU)
• Jumping Lunges

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Donnerstag, den 26.04.2018

A: Gross Strength
Overhead Squat (5 x 5 E3M )
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B: GPP

Metcon (For Time)

Run 400 m
100 Push Presses 35/25 Kg
Run 400 m
75 Push Presses 35/25 Kg
Run 400 m
50 Push Presses 35/25 Kg
Run 400 m
25 Push Presses 35/25 Kg

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C: Accesory
Metcon (No Measure)

Every Minute On The Minute For 10 Min:

10 DB or KB Russian Swings 50/40 KG

• As heavy as you can manage
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Freitag, den 27.04.2018

A: Gross Strength
Bench Press (10×2 OTM – Work Up)
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B: GPP

Metcon (For Time)

Row 1000M
Run 800
10 Rounds of Cindy

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Samstag, den 28.04.2018

A: Gross Strength
Power Clean (Max Reps in 2 min @ 85/60 Kg)
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B: GPP
Metcon (For Time)

50, 40, 30, 20, 10 reps

Push-Ups
Abmat Sit-Ups
Air Squats

______________________
C: Accesory
Metcon (No Measure)

3 Sets for completion of:

12 Bulgarian Split Squats (6 per leg)
12 Weighted Box Step-Ups (no alternating, 6 per leg)
10m HSW

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