Programm: 12.08.-18.08.2019

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Montag, 12.08.2019

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

2 Bar Muscle-Ups
4 Toes-To-Bar
6 Alternating Pistols

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GPP
For time:

75 Shoulder-to-Overheads, 60/40 Kg
75 Sumo Deadlift High-pulls, 50/35 Kg
75/60 Assault Bike Calories

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Dienstag, 13.08.2019

Applied Strength
Push Jerk (20×1 OTM)
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GPP
5 rounds for time of:

14 Pull-Ups
21 Burpee Box Jumps 24/20″

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Accessory
50-40-30-20-10
Double-unders
Sit-ups

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Mittwoch, 14.08.2019

Applied Strength
Clean (20×1 OTM)
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GPP
AMRAP 14

1 Hang Squat Snatch, 60/40 Kg
2 Overhead Squats, 60/40 Kg
3 Hang Squat Cleans, 60/40 Kg
4 Handstand Push-Ups

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Gymnastics
AMRAP 7

6 Weighted Strict Toes-To-Bar 14/10 Lb
12 Dips on parallels

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Donnerstag, 15.08.2019

Applied Strength
Power Snatch (15×1 OTM)
and immediately continue 5 more min OTM ….
Snatch Grip Panda Pull (5×1 OTM)
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GPP
2 Rounds For Time

800m Weighted Vest Run 10/5 Kg
50 Double Unders
30/25 Assault Bike Cal

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Freitag, 16.08.2019

Applied Strength
Power Clean & Jerk (20×1 OTM)
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Gymnastics
3 Rounds For Completion/Quality

10m Handwalk
4 Rope Climbs

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GPP
For 3 cycles:

AMRAP in 3 mins of:

100m Shuttle Run
10 Alternating Pistols

Rest 1 min between each cycle.
For each cycle restart the AMRAP

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Samstag, 17.08.2019

GPP
Team Pain Storm 2019
With a partner, 48 Rounds For Time:

3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Presses
3 Back Squats

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Sonntag, 18.08.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB