Programm:22.07.-28.07.2019

bILD

Montag, 22.07.2019

Gross Strength
Overhead Squat (5×12 E3M)
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Gymnastics

AMRAP 5

6 False Grip Horizontal Ring Rows
12 Kipping Pull-Ups (Pendulum)

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GPP

21-15-9 Reps for time of:

Assault Bike Cal
Power Clean 50/35 Kg
Thruster 50/35 Kg

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Dienstag, 23.07.2019

Gross Strength
Sumo Deadlift (5×5 OTM @ 80-85%)
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Gymnastics

0045/00:15 3x

Interval 1 – Wall-Facing Split Handstand Hold
Interval 2 – Back-To-Wall – Donkey Kicks

Followed by. . .

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

Finger Presses x 15 reps

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GPP
„Isabel“
For Time

30 Snatches, 135# / 95#

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Mittwoch, 24.07.2019

Gross Strength
Back Squat (10×3 OTM)
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Gymnastics

AMRAP 5 Min

5 Handstand Push-Ups
10 Alternating Pistols

Rx+ = Weighted Pistol 16/|12 Kg KB
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GPP

AMRAP 15

5 Chest-To-Bar Pull-Ups
10 Toes-To-Bar
15 Air Squats

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Donnerstag, 25.07.2019

Gross Strength
Deadlift (10×1 OTM)
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GPP
„Grace „
For Time
30 Clean and Jerks, 135# / 95#

Rest 5 min and then…

AMRAP 10

8 Push-Ups
10 DB HCL & Jerk (5R/5L) 20/15 Kg
14/12 Calorie Row

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