Programm: 24.06.2019-30.06.2019

 

PROGRAMM ENDE JUNI

Montag, 24.06.2019

Gross Strength
Romanian Deadlift (5×10 E3M)
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Gymnastics
Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Kipping Knees-To-Chest x 5 reps
Interval 2 – Kipping Half Toes-To-Bar Or TTB  x 5 reps

Rest 30 seconds and then

60 seconds max reps of plank jacks

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GPP
For 5 Cycles

AMRAP 3 Min

3 DB Thrusters  20/15 Kg
6 Push-Ups
9 American Swings 32/24 Kg

Rest 1 min – Restart

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Dienstag, 25.06.2019

Gross Strength
Bench Press (10×1 OTM)
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Gymnastics
Every minute, on the minute, for 6 minutes (3 sets) of:

• Interval 1 – Box Handstand Push-Ups to 4″/8″  Deficit x 8-10 reps
• Interval 2 – Reverse Snow Angels x 30 reps (fast)

Immediately followed by. . .

For 60 seconds, perform one set of:

Wall-Facing Handstand Shoulder Shrugs x max reps (Score)

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GPP
AMRAP 14

21/15 Row Calories
21 Burpees
21 T2B

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Mittwoch, 26.06.2019

Gross Strength
Sumo Deadlift (5×8 E3M)
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Gymnastic Strength
00:30/00:30  Work/Rest 8 Rounds (4 of each)

Alternating Between:

Max Reps Strict Pull-Ups
Max Reps Strict Ring Dips

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GPP
„Randy“
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
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Donnerstag, 27.06.2019

Gross Strength
Shoulder Press (10×2 OTM)
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Gymnastics
Every 30 seconds, for 4 minutes (2 sets) of:

Interval 1 – Pistol Squat Balance (right leg) x 15-20 seconds

Interval 2 – Pistol Half Squat (right leg) x 6 reps @ 2020

Interval 3 – Pistol Squat Balance (left leg) x 15-20 seconds

Interval 4 – Pistol Half Squat (left leg) x 6 reps @ 2020

Followed by. . .

For 60 seconds, perform one set of:

Candlestick Roll to Pistol Balance x max effort/reps (alternate legs)
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GPP
For time:

Row, 500/400 m
21 Push Press 50/35 Kg
Row, 500/400 m
18 Push Press, 50/35 Kg
Row, 500/400 m
15 Push Press, 50/35 Kg
500/400 m
12 Push Press, 50/35 Kg

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Freitag, 28.06.2019

Gross Strength
Back Squat (5×12 E3M)
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Gymnastics Accessory
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 10 reps @ 2030
Interval 2 – Hollow Body Hang Hold x max effort

then…
Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Hanging Straight Leg from Bar x 10 reps @ 2020

Interval 2 – Seated Piked Double Leg Lift x 15 reps

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GPP
AMRAP 13

60 Alt DB Snatches, 20/15 Kg
50 Wall Balls 20/14 Lb
40/30 Row Calories
30 Burpee Box Jumps, 24/20″

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Samstag, 29.06.2019

Don´t miss our Swimming WOD with Coach Oli at the Möhringer Freibad @ 9 am

Gross Strength
Power Clean (10×3 OTM)
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GPP
„Lumberjack 20“
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
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Sonntag, 30.06.2019

REST DAY OR ACTIVE REST
OR
BARBELL CLUB