Programm: 29.07.-04.08.2019

Bild3

Montag, 29.07.2019

Applied Strength
Snatch (20×1 OTM )
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GPP
AMRAP 20 @ 60/40 Kg

1 Hang Squat Clean
2 Hang Power Clean
3 S2OH
4 Lateral Burpee OTB

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Gymastics Conditioning
AMRAP 10

2 Rope Climbs
10 Alternating Pistols

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Dienstag, 30.07.2019

Applied Strength
PCL + PP + PJ (20×1 OTM)
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GPP
For Time:

Row OR Ski 1500/1200 m
100 Double Unders
50/35 Assault Bike Calories
100 Double Unders
Row OR Ski, 1500/1200 m

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Gymnastic Skill
00:30/00:30 Work/Rest 6x, Rotating Through:

• Deadhang On Rope/Towel
• Handstand Hold against the wall

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Mittwoch, 31.07.2019

Applied Strength
Clean (20×1 OTM)
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GPP
:20/:10 x 24 Intervals

• Power Snatch 35/25 Kg
• Strict Press
• Front Squat

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Gymnastics
3 Rounds For Quality

With a 10/5 Kg weighted vest:
10 Wallball Cleans 20/14 Lb
7 Pull-Ups
14 Ring Push-Ups

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Donnerstag, 01.08.2019

Applied Strength
Snatch Balance (10×1 OTM)
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GPP
„Christine“
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

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Gymnastics
50 Handstand Push-Ups For Time

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Freitag, 02.08.2019

Applied Strength
Clean and Jerk (20×1 OTM )
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GPP
For time:

50 Wall Balls, 20/14 lbs
25 Toes To Bar
40 Wall Balls
20 Toes To Bar
30 Wall Balls
15 Toes To Bar
20 Wall Balls
10 Toes To Bars
10 Wall Balls, 20/14 lbs
5 Toes To Bars

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Accessory
3 Rounds For Quality

10/10 Single Leg BB RDL 40/30 Kg
12/12 Weighted Bulgarians 10/5 Kg Pair

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Samstag, 03.08.2019