Programm: 16.09.-22.09.2019

Bild1

Montag, 16.09.2019

Applied Strength
Hang Clean (10×1 OTM)
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Gross Strength
Sumo Deadlift (10×3 OTM)
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GPP
00:20/00:10 Work/Rest
16 Intervals – Alternating

Front Squat  60/40 Kg

Assault Bike Calories

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Dienstag, 17.09.2019

Applied Strength
Hang Snatch (10×1 OTM)
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Gross Strength
Shoulder Press (5×5 E2M)
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GPP
For 6 Cycles,
AMRAP 1:30

5 Wallballs 20/14 Lb
5 Deadlifts 85/60 Kg

Rest 30 seconds
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Mittwoch, 18.09.2019

Applied Strength
Split Jerk (10X3 OTM • Touch and Go)
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Gross Strength
Back Squat (7×5 OTM @ 75% )
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GPP
AMRAP 8

10 Lateral Burpees Over Bar
8 Pull-Ups
6 Toes-To-Bar

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Donnerstag, 19.09.2019

Applied Strength
Power Snatch (10×1 OTM)
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Gross Strength
Romanian Deadlift (5×8 E2M)
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GPP
AMRAP 17

3, 6, 9, 12, 15… and so on

Row or Ski Calories
Box Jump Overs 24/20″

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Freitag, 20.09.2019

Applied Strength
Power Clean (10×1 OTM)
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Gross Strength
Bench Press (6RM)
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GPP
For Time

30 Plate OH Walking Lunges 20/15 Kg
30 Plate G2OH 20/15 Kg
30 Burpees To Plate
30 Jumping Squats
30 Abmat Sit-Ups
30 Double Unders
30 Wallballs 20/14 Lb
30 American Swings 24/16 Kg
30 KB SDHP 24/16 Kg
30 Box Jumps 24/20″

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Samstag, 21.09.2019

COACH BRIAN´S BUDDY CHALLENGE
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Sonntag, 22.09.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB