Programm: 23.07-29.07.2018

Unser aktuelles Programm für die kommende Woche.

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Montag, 23.07.2018

A: Gross Strength
Push Press (5×3 E3M)
_______________
B: GPP

3 Rounds For Time:

21 Thrusters 50/35 Kg
15 Burpees
9 Toes-To-Bar

__________________

C: Accessory
AMRAP 10 Min
Turkish Get-Up + Windmill 1/1

_________________

Dienstag, 24.07.2018

A: Gross Strength
Bench Press (10×2 OTM)
_____________________
B: GPP

AMRAP 7 Min

5 C2B
20 Air Squats

Rest 3 min and then:
Do the number of rounds and reps
for time.
________________
C: Accessory

 

Max Effort 1000m Row

_______________

Mittwoch, 25.07.2018

A: Gross Strength
Back Squat (10×3 OTM)
______________________
B: GPP
“Grace”
For Time:
30 Clean and Jerks, 135# / 95#
_____________

 

Donnerstag, 26.07.2018

A: Gross Strength
Shoulder Press (10×1 OTM)
_______________________
B: GPP

21, 15, 9 reps for time of:

Overhead Squat 50/35 Kg
Sumo Deadlift High-Pull 50/35 Kg
Shoulder-To-Overhead 50/35 Kg

______________
C: Accessory

AMRAP 10 Min

5 Double Swing 16/12 Kg
5 Double Clean
5 Double FSQ
5 Double Jerk

_____________________

Freitag, 27.07.2018

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

21, 15, 9

Hang Snatch 50/35 Kg
Handstand Push-Ups
Box Jumps 24/20″

__________________
C: Accessory
The Core Blaster III
00:50/00:10 Work/Rest

Leg Raises
Reverse Crunches
Alternating Sinlge Leg Toe-Touch
Hollow Rock
Flutter Kicks

 

_______________

Samstag, 28.07.2018

A: Gross Strength
Sumo Deadlift (5×10 E3M)
_____________________
A: GPP
In teams of 2 for time:

Run 800M
Partner AbMat Sit-Up 200
Partner Clap Push-Up 75
Partner Front Rack Lunge 50, 80/55 Kg

(Yes, the two partners in one barbell. Backwards step)
Syncro T2B: 25
Run: 800M

 

_______________________________

Sonntag, 29.07.2018

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