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