Programm: 02.07-08.07.2018

Anbei das Programm für die kommende Woche. Viel Spaß!

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Montag, 02.07.2018

A: Gross Strength
Shoulder Press (5×12 E3M)
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B: GPP
AMRAP 15

20m Front Rack DB Walking Lunges 15/10 kg
15 Toes-To-Bar
15 Push Presses 15/10 kg DBs

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E: Gymnastics
:30/:30  12 rounds

•  Hollow Hold
•  L-Sit Hold
•  Toes-To-Bar

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Dienstag, 03.07.2018

A: Gross Strength
Front Squat (5×10 E3M • Work Up)
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B: GPP
4 Rounds For TIme:

100m Farmers Carry 24/16 kg Pair
25 Wallballs 20/14 lb 10/9′
25 Double KB Deadlifts 24/16 kg

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E: Gymnastics
EMOM 10 min:

5 Strict Pull-Ups
5 Strict Ring Dips

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Mittwoch, 04.07.2018

A: Gross Strength
Push Press (5×5 E3M – Work Up)
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B: GPP
AMRAP 12 Min

100m Shuttle Sprint w/slamball 23/15 kg
10 Burpees

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C: Accessory
AMRAP 10

1 Turkish Get-Up  + 6 Windmills + 12 OH Box Step Overs

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Donnerstag, 05.07.2018

A: Gross Strength
Overhead Squat (Max reps @ 70/50 kg in 2:00)
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B: GPP
AMRAP 15 Min

5 Ballslams 15/12 kg
5/3 C2B Pull-Ups
1 Snatch 70/50 kg

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C: Applied Strength
OTM 20

5 Russian Swings 48/36 kg
1 Power Clean (Work-Up)

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Freitag, 06.07.2018

A: Gross Strength
Bench Press (5×3 E3M Work Up)
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B: GPP
21, 15 and 9 Reps for time of:

Hang Cluster 60/40 kg
Bar Muscle-Up

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C: Accessory
4 Sets

30 secs max DB Z Press 15/10 kg
30 secs Bar Dips
rest 1:30

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Samstag, 07.07.2018

A: Gross Strength
Deadlift (5×3 E3M Work Up )
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B: GPP
AMRAP 35 Min

Row 500/400M
Jump Squat: 100
AbMat Strict Sit-Up: 75
Push-Up: 50
Burpee Box Jump Over 24/20″: 25
Pull-Up: 15

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C: Accessory
AMRAP 6 Min

25 Double Unders
5/3 Strict HSPU

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Sonntag, 08.07.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB