Programm 29.04.-05.05.2019

April_lastMontag, 29.04.2019

Gross Strength
Back Squat (10×2 OTM)
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GPP

For Time:

1000/800m Row
100 AbMat Sit-Ups
90 Air Squats
80 Push-Ups
70 AbMat: Sit-Ups
60 Air Squats
50 Push-Ups
40 AbMat Sit-Ups
30 Air Squats
20 Push-Ups

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Dienstag, 30.04.2019

Gross Strength
Romanian Deadlift (10×4 OTM)
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GPP

21, 15, 9 Reps For Time of:

Deadlift 100/70 Kg
Overhead Squat 60/40 Kg
Bar Facing Burpees

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Mittwoch, 01.05.2019

Gross Strength
Overhead Squat (10×1)
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GPP

7 Rounds For Time

10 Dual KB Thrusters 24/16 Kg
100m Shuttle Run

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Donnerstag, 02.05.2019

Gross Strength
Sumo Deadlift (5X20 E3M)
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GPP

Intervals :45/:15 x 12 • Alternating

Burpee-To-Plate (20/10 Kg)
Medball Clean to Wallball 30/20 Lb

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Accessory

4 Rounds For TIme And Quatlity

12/12 Burlgarians
10/10 Single Leg Box Step-Ups 24/20″
8/8 Alternating Plate OH Step Back Lunges 20/15 Kg

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Freitag, 03.05.2019

Gross Strength
Front Squat (10×3 OTM)
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GPP
„Mary“
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

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Samstag, 04.05.2019

Gross Strength
Deadlift (5×12 E3M @ 70%)
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GPP

AMRAP 45

21 Thrusters 35/25 Kg
21 Lateral Burpees OTB
15 Thrusters 35/25
15 Lateral  Burpees OTB
9 Thrusters 35/25 Kg
9 Lateral Burpees OTB
30 Powre Clean & Jerks 50/35 Kg
150 Wall Balls 20/14 Lb
1 mi Run

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Sonntag, 05.05.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB