Programm: 05.08.-11.08.2019

programm augus

Montag, 05.08.2019

Applied Strength
Hang Clean (20×1 OTM)
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Gymnastics
AMRAP 5

2 Ring Muscle-Ups
4 Strict HSPU

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GPP
Complete as many rounds as possible in 16 mins of:

30 Dumbbell Hang Clean & Jerks, 22.5/15 Kg
25/18 Assault Bike Calories
20 Lateral Burpees Over the DB

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Dienstag, 06.08.2019

Applied Strength
Power Snatch + Snatch Balance (20×1 OTM)
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GPP
3 rounds for time of:

Row OR Ski, 1000/800 m
50 Wall Balls, 30/20 Lb

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Mittwoch, 07.08.2019

Applied Strength
Split Jerk (20×1 OTM )
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Gymnastics
AMRAP 6

3 Bar Muscle-Ups
10m Handastand Walk

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GPP
For time:

45 Deadlifts 70/50 Kg
30 Hang Power Cleans 70/50 Kg
15 Squat Cleans, 70/50 Kg

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Donnerstag, 08.08.2019

Applied Strength
Power Clean (12×2 OTM)
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GPP
30-20-10 reps, for time of:

Dual KB Thruster, 16/12 Kg
Toes-to-bar

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Accessory
The Core Blaster III
00:50/00:10 Work/Rest

Lying Leg Raises
L-Sit Hold
Alternating Sinlge Leg Toe-Touch
Hollow Rock
Flutter Kicks

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Freitag, 09.08.2019

Applied Strength
Snatch (20×1 OTM )
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Gymnastics
3 Rounds For Quality

5 Strict Pull-Ups
20 Inlcine Push-Ups 24/20″ box

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GPP
For time:

Run, 400 m
30 Back Rack Alt. Lunges, 60/40 Kg
Run, 400 m
20 Front Rack Alt. Reverse Lunges, 50/35 Kg
Run, 400 m
10 Overhead Alt. Lunges, 40/30 Kg

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Samstag, 10.08.2019

Applied Strength
Cluster (10×1 OTM)
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GPP
Teams of 2, complete as many rounds as possible in 31 mins of:

16/14 Assault Bike Cal
12 Box Jumps, 24/20″
8 Thrusters, 60/40 Kg

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Sonntag, 11.08.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB