Hallo ihr Lieben Facebook User !
Ich möchte alle Fitness-Interessierten bitten, der neuen Gruppe “Punch GCG-Fitness” (die mit Bindestrich) beizutreten, da wir die alte Gruppe zum 1.1.19 löschen werden. Vielen Dank!
https://m.facebook.com/groups/1074737216045699?ref=share
KW 52
-MONTAG-
18:00-19:00
Frohe…
19:00-20:00�Siehe oben.
-DIENSTAG-
17:30-18:30
Weihnachten!
18:30-19:30
Siehe oben.
-MITTWOCH-
Christmas Special um 11:00!
12 Days of GCG Fit
= ungefähr alles und viel davon ❤
18:30-19:30
Entfällt.
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
With a running clock:
…at the 0:00
AMRAP 6:
15 Cal Assault Bike
10 Hang Power Snatch 40/25kg
…at the 10:00
AMRAP 6:
10 Cal Assault Bike
15 Pull-Ups
…at the 20:00
AMRAP 6:
15 Cal Row
10 Power Snatch
…at the 30:00
AMRAP 6:
10 Cal Row
15 HSPU’s
20:00-21:00 Weightlifting
ENTFÄLLT!!!!!!!!
-FREITAG-
18:30-19:30
Strength:
Back Rack Lunge 10 Reps into: Deadlift 10 Reps
—> 20 Minuten, 3-5 Supersätze
15min. AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 American KB Swings 24/16kg
-SAMSTAG-
11:00-12:30
Skill: Oly Lifts
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (climbing)
-SONNTAG-
11:00-12:00
Fight Gone Bad “Team Style”
3 Rounds:
2 minutes of Wall Balls 9/6kg
2 minutes of Sumo Deadlift High-Pulls (35/25kg)
2 minutes of Box Jumps (50cm)
2 minutes Push Press
2 minutes of Rowing for Max Cals
1 minute Rest