Programm: 11.06.-17.06.2018

Das Programm für die nächste Woche steht. Das Team von CF Assault wünscht euch viel Spaß!

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Montag, 11.06.2018

A: Applied Strength
Pause Clean (20×1 OTM – Work Up)
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B: GPP
AMRAP 10 Min

3 Kipping Ring Pull-ups
5 Thrusters 60/40 Kg

Rx+ = Ring Muscle-Up
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C: Gross Strength
Bench Press (5×2 E3M)
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Dienstag, 12.06.2018

A: Push Jerk + Squat Jerk + Split Jerk (20×1 OTM)

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B: GPP
AMRAP 20 Min

15/10 Assault Bike Calories
15 Overhead Squats 35/25 Kg
10 Burpees

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Mittwoch, 13.06.2018

A: Power Clean (Max Reps  in 10 min @ 92.5/65 Kg)
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B: GPP
Every Minute on the Minute for 20 min

5 Burpees
1 Snatch (Work Up)

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Donnerstag, 14.06.2018

A: Applied Strength
Behind The Neck Snatch Grip Push Press (5×3 OTM – HAP)
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A2: Snatch Grip Panda Pull (5×2 OTM – HAP)
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A3: Snatch Balance (5×1 OTM – HAP )
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A4: Snatch (10×1 OTM – Work Up )
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B: GPP
3 Rounds For Time:

500/400m Row
15 Deadlifts 100/70 Kg

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Freitag, 15.06.2018

A: Clean and Jerk (20×1 OTM)
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B: GPP
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
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Samstag, 16.06.2018

A: Gross Strength
Power Clean (5×12 E3M)
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B: GPP
Fat Partner Karen:

In teams of 2, 150 Wallballs for time @ 30/20 Lbs

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C: Accessory
AMRAP 10 Min

50 Double Unders
12 DB Box Step-Overs 22.5/15 Kg 24/20″

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Sonntag, 17.06.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB