Programm: 25.06.-01.07.2018

Das aktuelle Programm dieser Woche. Have Fun 🙂

mindset

Montag, 25.06.2018

A: Applied Strength
Power Clean (20×1 OTM @ 80% )
_______________________
B: GPP

For Time:

20 Ring Muscle-Ups
20 Overhead Squats 65/45 Kg
20 HSPU
20 S2OH 65/45 Kg
20 T2B

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C: Accessory

Every Minute On the Minute For 10 min do:

7 Double KB Russian Swings 24/16 Kg
7 Double KB Bent Over Rows 24/16 Kg

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Dienstag, 26.06.2018

A: Applied Strength
Snatch (20×1 OTM @ 70-80% )
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B: GPP

21-15-9 reps for Time:

Hang Clean 60/40 kg

C2B Pull-ups

Lateral Burpee Over The Bar

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C: Gymnastics

Every Minute On the Minute For 10 min do:

5 Strict Weighted Pull-Ups
5 Srict Weighted Ring Dips

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Mittwoch, 27.06.2018

A: Applied Strength
Clean and Jerk (20×1 OTM Work up)
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B: GPP
:20/_10 x 16 Intervals alternating between:
Thrusters 35/25 kg

Jumping Pull-Ups

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C: Gross Strength

5 Minute Core Blaster II

00:50/00:10 Work/Rest

Superman
Banded Good Morning
Hollow Hold
Dynamic Plank
Crunches

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Donnerstag, 28.06.2018

J´s Farewell
*****************

A: Gymnastics
Every Minute On the Minute for 10 min do:

5 Handstand Push-Ups
6 Alternating Pistols
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B: GPP
“Justus” For Time:

400m Run
21 Pull-Ups
21 Overhead Squats 40/30 Kg
400m Run
15 Pull-Ups
15 Overhead Squats 40/30 Kg
400m Run
9 Pull-Ups
9 Overhead Squats
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C: Accessory
2000m Row For Time

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Freitag, 29.06.2018

A: Applied Strength
30 Rounds For Time of Complex:
DL + CL + FSQ + J (92.5/65 kg)
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B: GPP
For Time:
22, 18, 14, 12, 8, 6, 4
Front Rack Alternating Lunges 40/30 kg

Perform 50 Double Unders between each set

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C: Gross Strength
Power Clean (20 RM)

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Samstag, 30.06.2018

A: Gross Strength

Bench Press (10 x 1 OTM @ 90%)

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B: GPP

In Teams of Two (M/F) For Time:

100 Air Squats
50 cal Row
80 American Swings 24/16 kg
60 K2E
30 cal Row
40 Goblet Box Step-Ups 24/16 kg 24/20″
20 cal Row

20 Burpees

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Sonntag, 01.07.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB