Programm: 15.10-21.10.2018

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CFA_Insta_13

Montag, 15.10.2018

Gross Strength
Bench Press (Max Reps in 2 min @ Bodyweight)
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GPP

10 Rounds For Time:

6 Chest-To-Bar
6 Double Kettlebell Snatches 20/12 Kg
15 Wallballs 20/14 Lbs

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Dienstag, 16.10.2018

Gross Strength
Back Squat (10×1 OTM )
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GPP
Death by Cluster (AMRAP – Reps)
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Accessory

OTM 10

10 Double KB Swings 32/24 Kg Pair

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Mittwoch, 17.10.2018

Gross Strength
Shoulder Press (20RM)
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GPP

:30 Work/:15 Rest x 15 Intervals

Dumbbell Squat Snatch Right arm 20/15 Kg
DBSQSN – Left Arm
Burpee to a 20/10 Kg Plate

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Gymnastics

For Time:

HSPU 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Strict Pull-Up: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Rope Climb: 1

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Donnerstag, 18.10.2018

Gross Strength
Front Squat (5×12 E3M)
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GPP

8 rounds: 2 min work, 1 min rest

250/200m Row or Ski
Max Reps Overhead Squats 50/35 Kg

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Freitag, 19.10.2018

Gross Strength
Push Press (5×3 E3M )
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GPP

OTM 20

5 Bar Facing Burpees
1 Power Snatch (Work Up)

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Accessory

AMRAP 12

Bulgarian Split Squat 10/10 12/8 Kg
Single Leg Box Step-Up 8/8 12/8Kg
Pistols 6/6 (No weight, no alternating)

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Samstag, 20.10.2018

Gross Strength
Deadlift (5×3 E3M)
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GPP
“Mary” 
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Accessory
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Metcon
OTM 20Min 1. 18/13 Cal Row/Ski
Min 2. 9 Burpee Box Jumps 24/20″
Min 3. 17 Wallballs 20/14 Lbs
Min 4. Rest

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