Programm: 07.05-13.05.2018

Das Programm für die kommende Woche ist nun Online!

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Montag, 07.05.2018

A: Gross Strength
Power Clean (10X2 OTM – Work Up)
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B: GPP

7 Rounds For Time

10 Ring Push-Ups
10 Thrusters 40/30 Kg
10 American Swings 24/16 Kg

Time Cap 20 min
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C: Accessory

AMRAP 7 Min

15/12 Calorie Row
30 Double Unders

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Dienstag, 08.05.2018

A: Gross Strength
Shoulder Press (10×3 OTM)
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B: GPP

For Time

30 Power Clean & Push Jerks 50/35 Kg
30 HSPU
30 C2B

TIme Cap 16 min
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C: Accessory

AMRAP 10 Min

1 Legless Rope Climb
1 Atlas Stone G2S 60/40 Kg

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Mittwoch, 09.05.2018

A: Gross Strength
Deadlift (10×1 OTM)
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B: GPP

Every 1:30 For 10 Intervals

100m Shuttle Sprint
10 Wallballs 20/14 Lbs 10/9′

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C: Accessory

AMRAP 10 Min

Max Distance Handstand Walk
10 Alternating Pistols

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Donnerstag, 10.05.2018

A: Gross Strength
Push Press (5×2 E3M)
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B: GPP

For 5 Cycles

AMRAP 3 min of:

3 Power Snatches 60/40 Kg
6 Push-Ups
9 Air Squats

Rest 1 min between cycles.
For each cycle restart the AMRAP.

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C: Accessory

AMRAP 10 Min

1 Turkish Get-Up + 1 Windmill 24/16 Kg

Skill development.
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Freitag, 11.05.2018

A: Gross Strength
Sumo Deadlift (5×12 E3M)
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B: GPP
For Time:
30 Clusters 35/25 Kg
15 Toes-To-Bar
20 Clusters 40/30 Kg
15 Toes To Bar
10 Clusters 50/35 Kg
15 Toes-To-Bar

Time cap 10 min
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C: Applied Strength

Every Minute On the Minute for 20 min:

1 Snatch + 15 Double Unders

Work up to today’s heavy single.
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Samstag, 12.05.2018

A: Gross Strength
Front Squat (20 RM)
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B: GPP

Every 2 min for 10 intervals:

12/9 Assault Bike or Rower Calories
7 Deadlifts 100/70 Kg
10 Bar Facing Burpees

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Sonntag, 13.05.2018

REST DAY OR ACTIVE RECOVERY

OR

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