Programm: 04.11-10.11.2019

PROGR

Montag, 04.11.2019

Gross Strength
Thruster (10×2 OTM)
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Gymnastic Strength
Inclined Diamond Push-Ups
00:30/00:30 Work/Rest – 10 Intervals
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GPP
4 Rounds For Time:

Row 500/400m
10 Squat Snatches 60/40 Kg

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Dienstag, 05.11.2019

Gross Strength
Overhead Squat (10×1 OTM)
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Gymnastic Strength
Rope Climb
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GPP
5 Rounds For Time

10 C2B Pull-Ups
20 Wallballs 30/20 Lb – 10/9′

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Mittwoch, 06.11.2019

Gross Strength
Sumo Deadlift (10×3 OTM)
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Gymnastics
Bar Dips
00:30/00:30 Work/Rest – 10 intervals
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GPP
AMRAP 7

8 Toes-To-Bar
8 Burpees To Plate
32 Jumping Lunges

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Donnerstag, 07.11.2019

Gross Strength
Power Clean (10×1 OTM)
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Gymnastics
Handstand Push-ups (5 Reps OTM 10)
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GPP
„Einzelgänger“
5 Rounds For Time
@ 50/35 Kg

12 Hang Power C&J
9 Thrusters
6 Power Snatches

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Freitag, 08.11.2019

Gross Strength
Back Squat (10×2 OTM)
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Gymastics Conditioning
Toes-To-Bar (OTM 15 – 7 Reps)
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GPP
3 x 3 min AMRAP

1.-
24 Box Jump Overs, 24/20 in
21/16 Assault Bike Calories
Max reps in time remaining, Split Jerk 50/35 Kg

•Rest 3 mins

2.-
21 Box Jump Overs, 24/20 in
18/13 Assault Bike Calories
Max reps in time remaining, Split Jerk, 60/40 Kg

•Rest 3 mins

3.-
18 Box Jump Overs, 24/20 in
15/10 Assault Bike Calories
Max reps in time remaining, Split Jerk, 70/50 Kg

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Samstag, 09.11.2019

OPEN WOD 20.5
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Sonntag, 10.11.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB