Programm: 14.05-20.05.2018

Das aktuelle Programm für die kommende Woche ist nun Online!

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Montag, den 14.05.2018

A: Gross Strength
Overhead Squat (5×3 E3M )
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B: GPP

3 Rounds For TIme:

400m Run
10 Deadlifts 110/70 Kg
5 Thrusters 50/35 Kg

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C: Accesory

Every :15 for 20 intervals:

3 Russian KB Swings 48/36 Kg

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Dienstag, den 15.04.2018

A: Gross Strength
Power Clean (5×5 E3M)
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B: GPP

For Time:

100 Air Squats
100 Sit-Ups
100 Ring Push-Ups
100 Horizontal Ring Rows

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C: Accesory
Every Minute On The Minute for 9 minutes,

rotating though:

5m Handstand Walk or :30 secs Shoulder Taps
:30 secs DB Z Press
:30 secs Banded Pull-Apparts

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Mittwoch, den 16.05.2018

A: Gross Strength
Back Squat (10×2 OTM)
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B: GPP

30, 20 and 10 reps for time of:

Thruster 50/35 Kg
American Swing 32/24 Kg
Pull-Ups

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E: Gymnastics Development
Every Minute On the Minute for 10 min:

3 Toes To Bar
1 Bar Muscle-Up

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Donnerstag, den 17.08.2018

A: Gross Strength
Deadlift (10×3 OTM)
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B: GPP
00:20/00:10 Work/Rest 32 Intervals,

rotating through:

Burpee Pull-Ups
Power Cleans 50/35 Kg
Toes-To-Bar
Shoulder-To-Overhead 50/35 Kg

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E: Gymnastics Developement

5 Strict Pull-Ups
5 Strict Ring Dips

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Freitag, den 18.05.2018

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

AMRAP 20 Min

5 Slamballs 15/12 Kg
10 Wallballs 20/14 Lbs
15/12 Calorie Rower or Bike

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D: Applied Strength
Clean (15×1 OTM)
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Samstag, den 19.05.2018

A: Gross Strength
Bench Press (5×10 E3M)
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B: GPP

In Teams Of 3, For Time:

300 Assault Bike Calories
300 Wallballs 20/14 Lb
300 Alternating Dumbbell Snatches 22.5/15 Kg
300 Dumbbell Overhead Walking Lunges 22.5/15 Kg

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Sonntag, den 20.05.2018

ACTIVE REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB