Programm: 19.08.-25.08.2019

Bild1

Montag, 19.08.2019

Applied Strength
Power Clean + Clean (15×1 OTM)
Clean Grip Panda Pull (5×1 OTM)
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GPP
21-15-9

Toes-To-Bar
Ring Push-Ups

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Accessory
OTM 10 @ 16/12 Kg

3 Dual KB CL
3 Dual KB TH
3 Dual KB SN

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Dienstag, 20.08.2019

Applied Strength
Snatch (15×1 OTM)
Snatch Grip Panda Pull (5×1 OTM)
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Gymnastics
AMRAP 6

Max Set Strict Pull-Ups
Rest 30 secs
Max Set Kipping Pull-Ups
Rest 30 secs
Max Set Butterfly Pull-Ups
Rest 30 secs

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GPP
4 Rounds For Time

27 Alternating DB Snatches 20/15 Kg
21 Thrusters 35/25 Kg
15/12 Assault Bike Cal

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Mittwoch, 21.08.2019

Applied Strength
Split Jerk (20×1 OTM )
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GPP
3 rounds for time of:

Row OR Ski 500/400m
10 C2B Pull-Ups
5 Overhead Squats, 70/50 kg

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Donnerstag, 22.08.2019

Applied Strength
Power Clean (10×3 OTM)
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Gymnastics
3 Rounds For Quality

10m Handwalk
15/15 Pistols (Not alternating)

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GPP
AMRAP 20

20m Plate OH Walking Lunge 20/15 Kg
20 Wall Balls 20/14 Lb

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Freitag, 23.08.2019

Applied Strength
Hang Power Snatch (20×1 OTM )
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GPP
AMRAP 25

Run 400m
40 Double Unders
30 Box Jumps 24/20″
20 Burpees to a plate

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Samstag, 24.08.2019

Gross Strength
Front Squat (20RM)
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GPP
Team of 2 complete as many rounds as possible in 30 minutes of:

10 Row Calories
15 Thrusters 40/30 Kg
15 American Swings 24/16 Kg

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Sonntag, 25.08.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB