Programm: 30.07.2018-05.08.2018

Das Programm für die kommende Woche ist nun Online.

37964481_1874364382865378_3327788386617393152_n

Montag, 30.07.2018

A: Gross Strength
Deadlift (20 RM)
___________________
B: GPP
4 Rounds for reps
:20/:10 x 32 Intervals
Rotate Through:

Hang Power Snatch 35/25 Kg
Ring Push-Up
Hang Power Clean 35/25 Kg
Pull-Up

_____________________

Dienstag, 31.07.2018

A: Gross Strength
Push Press (5×12 E3M  @ 70%)
____________________
B: GPP
AMRAP 20 Min

20/15 Assault Bike Calories
3 Snatches 70/50 Kg
9 Toes-To-Bar

____________________

Mittwoch, 01.08.2018

A: Gross Strength
Sumo Deadlift (5×3 E3M )
_____________________
B: GPP
AMRAP 15 Min

Complex:
1 Clean + 2 Front Squats + 1 Jerk 90/60 Kg

_______________
C: Body Building Accessory
3 Sets Of:

15 Lying Dumbbell Bicep Curls
12 Barbell Skull Crushers
12 Lying Dumbbell Reverse Flies

______________

Donnerstag, 02.08.2018

A: Gross Strength
Bench Press (5×5 E3M)
_____________________
B: GPP
For Time:

100m Plate to Chest Shuttle Run 20/15 Kg
30 Burpees
30 Pull-Ups
400m Run

__________________
C: Gymnastics
Every Minute On the Minute for 10 min perform:

5 Strict Pull-Ups
5 Strict Ring Dips

_________________

Freitag, 03.08.2018

A: Gross Strength
Power Clean (10×2 OTM – Work Up )
______________________
B: GPP
3 Rounds For Time

25 Wallballs 20/14 Lb 10/9′
25 T2B
25 Box Jumps 24/20″

_________________
C: Gross Conditioning
4 Rounds For Time;

50 Double Unders
6 Alternating DB Snatches 25/20 Kg

________________

Samstag, 04.08.2018

A: Gross Strength
Overhead Squat (5×10 E3M)
___________________
B: GPP
AMRAP 25

“Diane”
21-15-9
Deadlift 100/70 Kg
Handstand Push-Ups
________________________

Sonntag, 05.08.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB