Programm: 01.07.-07.07.2019

PROGRAMM

Montag, 01.07.2019

Gross Strength

Front Squat (10×3 OTM)
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Gymnastics

For 60 seconds, perform one set of:

• Strict Chest-To-Bar Pull-Ups x max reps (accumulate reps as necessary)

Immediately followed by. . .

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

Butterfly Pull-Up x 15 reps

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GPP

5 Rounds For Time

15/12 Assault Bike Cal
12 Hang Power Clean & Jerk
9 Thrusters
6 Power Snatches

40/30 Kg

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Dienstag, 02.07.2019

Gross Strength
Romanian Deadlift (10×1 OTM)
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Gymnastics

Every 30 seconds, for 6 minutes (3 sets) of:

Interval 1 – Handstand Walk x 10 meters
Interval 2 – Wall Walk 3 reps
Interval 3 – Strict Toes-To-Bar x 6 reps
Interval 4 – Seated DB Z Press x 6 reps 10/5 Kg @ 2030

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GPP

AMRAP 8

16 Jumping Lunges
12 Push-ups
8 Box Jumps 30/24″

• Rx+ — 10/5 Kg Weighted Vest
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Mittwoch, 03.07.2019

Gross Strength
Overhead Squat (10×1 OTM)
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Gymnastics
Tabata Strict Push-Ups
Tabata Strict Abmat Sit-Ups
Tabata Alternating Pistols
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GPP
„Diane“
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

1 min rest then…
„Elizabeth“
21-15-9
Clean, 135# / 95#
Ring Dips

Power Clean
1 min rest, then…..
„Isabel“
For Time:
30 Power Snatches, 135# / 95#
1 min rest, then…
„Fran“
21-15-9
Thrusters, 95# / 65#
Pull-ups

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Donnerstag, 04.07.2019

Gross Strength
Sumo Deadlift (5×12 E3M)
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Gymnastics

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Toes-To-Rope x 6 reps (3 reps with legs on each side of the rope)
Interval 2 – Legless Rope Climb + Rope Climb (with legs) x max reps (score)

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GPP

50-40-30-20-10 reps, for time of:

Wallballs 20/14 lbs
AbMat Sit-up

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Freitag, 05.07.2019

Gross Strength
Bench Press (8 RM)
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Gymnastics

AMRAP 5

2 Wallwalks
4 Strict Parallel Dips

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GPP
OTM 10
3 Burpee
100 Shuttle SprintRest 3:00

AMRAP 10
30m Walking Lunge
10 KB Hang C&J 24/16 Kg (5/5)

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Samstag, 06.07.2019

SWIMMING WOD WITH COACH OLI

OR

Gross Strength
Power Clean (5×8 E3M )
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GPP
For 3 cycles
AMRAP in 10 mins of:10 Sumo Deadlift High-pulls, 40/30 Kg
15 WallBalls, 20/14 lbs

Rest 30 secs between each cycle.

For each cycle continue the AMRAP.