Programm: 08.07.-14.07.2019

PROGRAMM

Montag, 08.07.2019

Gross Strength
Shoulder Press (5×5 OTM)
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Gymnastics
Every 45 seconds, for 3 minutes (2 sets) of:

• Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
• Interval 2 – Back-To-Wall – Donkey Kicks x 6-8 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:

•Finger Presses x 20 reps
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GPP
7 Rounds
AMRAP: 1:30 @ 40/30 kG

3 Power Cleans
3 Push JerkS

Rest 1:00

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Dienstag, 09.07.2019

Gross Strength
Front Squat (5×10 E3M)
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Gymnastics
Every Minute On the Minute for 10 min:

3 Toes To Bar
1 Bar Muscle-Up

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GPP
AMRAP 7

3 Handstand Push-Ups
6 Pull-Ups
9 Deadlifts 120/85 Kg

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Mittwoch, 10.07.2019

Gross Strength
Back Squat (10×1 OTM)
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Gymnastics
AMRAP 7

2 Stict Pull-Ups
4 Push-Ups
6 Jumping Squats

2 Strict Bar MU
4 Bech Presses @ BW
16 Jumping Squats
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GPP
5 Rounds For TIme

400m Run
50 Air Squats
20 Power Snatches 40/30 Kg

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Donnerstag, 11.07.2019

Gross Strength
Overhead Squat (5×8 E3M)
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Gymnastics
AMRAP 5

6 False Grip Horizontal Ring Rows
12 Kipping Pull-Ups

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GPP
„Coe“
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups

In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
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Freitag, 12.07.2019

Gross Strength
Bench Press (12 RM)
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Gymnastics
AMRAP 8

15 Burpees
10 Pull-Ups
5 Toes To Bar

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GPP
4 Rounds For Time

8 HSPU
10 Alternating KB SN 24/16 Kg
20m OH Walking Lunge 24/16 Kg (Right Arm)
20m OH Walking Lunge 24/16 Kg (Left Arm)

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Samstag, 13.07.2019

Swimming WOD mit Coach Oli @ Möhringer Freibad
OR
Gross Strength
Clean Grip Panda Pull (5×2 E3M)
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GPP
For Time:

Buy in:  400m Run

24 Deadlifts, 120/80 kG
24 Box Jumps, 24/20″
24 Wall Balls, 20/14 Lb
24 Push Press, 80/55 Kg
24 Box Jumps, 24/20″
24 Wall Balls, 20/14 Lb
24 Squat Cleans 60/40 Kg

Cash Out: 30/20 Assault Bike Calories

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Sonntag, 14.07.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB