Programm: 18.06.-24.06.2018

Das aktuelle GPP-Programm. Have fun!

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Montag, 18.06.2018

A:Applied Strength
Hang Snatch (20×1 OTM)
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B: GPP

AMRAP 15 Min

21 Dumbbell S2O 20/15 kg (pair)
15 Toes-To-Bar
9 OHS 60/40 kg

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Dienstag, 19.06.2018

A: Gross Strength
Bench Press (20RM)
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B: GPP

 :30/:30 x 18 Intervals

DB Thrusters 20/15 kg (Pair)
Straight Leg s Sit-Ups
Duoble Unders

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C: Accessory

10 Rounds For Time

2 Rope Climbs
10 KB Russian Swings 40/32 kg

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Mittwoch, 20.06.2018

A: Applied Strength
High Hang Snatch + Hang Snatch + Snatch (20×1 OTM )
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B: Gross Strength
Power Clean (5×2 E3M )
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C: GPP

For Time:

20 Squat Snatches 35/25 kg
20 HSPU
20 C2B Pull-Ups

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Donnerstag, 21.06.2018

A: Applied Strength
Clean (15×1 OTM)
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B: GPP

8 Rounds For Time:

12 Burpee Box Jumps 24/20″
10 Alternating Pistols
8 Strict Pull-Ups

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Freitag, 22.06.2018

A: Applied Strength

Every Minute On The Minute for 20 Minutes do:

10 Double Unders
1 Split Jerk (Work Up)

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B: GPP
“Dirty Fran”

21-15-9 reps for time of:

Thrusters 40/30 kg
Pull-Ups
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C: Accessory

AMRAP 12 Min

2,4,6,8,10,12… so on of:

Handstand Push-Ups
Bulgarian Split Squat w/KBs 12/8 kg

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Samstag, 23.06.2018

Endurance

AMRAP 60 Min of:

1 Mile Run
2 Km Row
30 Burpees Over The Rower

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Sonntag, 24.06.2018

REST DAY OR ACTIVE RECOVERY
OR
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