29-11-2019 Weekly Special: Myoreps Frontsquat/DB Floorpress Weightlifting Myoreps (Weight) Front Squat /DB Floorpress Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 12 Lanes Plate Gunwalk 15/10 Kg Partner hold Plank 30 Plate OHS Partner hold in Wall sit 30 DB Clean&Jerk 22,5/15 Kg Partner hold in Side Plank 12 Synchro Burpees

28-11-2019 Weekly Special: Myoreps Frontsquat/DB Floorpress Weightlifting Myoreps (Weight) Front Squat /DB Floorpress Metcon Metcon (Time) "Girlpower" 6 Rounds 4 Thruster 5 Snatches 6 Clean&Jerk 7 Pull ups RX: 42,5/30 Kg

27-11-2019 Weekly Special: Myoreps Frontsquat/DB Floorpress Weightlifting Myoreps (Weight) Front Squat /DB Floorpress Metcon Metcon (Time) "Snatching Annie" 50-40-30-20-10 DU Sit ups 15 One arm DB Snatches between Rounds RX: 22,5/15 Kg

26-11-2019 Weekly Special: Myoreps Frontsquat/ DB Floorpress Weightlifting Myoreps (Weight) Front Squat /DB Floorpress

25-11-2019 Weekly Special :Myoreps Front Squat/DB Floorpress Weightlifting Myoreps (Weight) Front Squat /DB Floorpress Metcon Metcon (AMRAP – Reps) AMRAP 3+3+3 AMRAP 3 Burpees Rest 3 Min AMRAP 3 Wall Balls Rest 3 Min AMRAP 3 Max Cal. Your choice

22-11-2019 Weekly Special: Snatch Snatch (Weight) Snatch Weightlifting Metcon Metcon (Time) For Time Buy in: 30 Thruster 5 Rounds 10 Sidestep Burpee over Slamball 10 Rotation Lunges Slamballs Cash out: 30 Snatches RX: 30/20 Kg 10/6 Kg

21-11-2019 Weekly Special: Snatch Weightlifting Snatch (Weight) Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7+5 AMRAP 7 Buy in: 50 Box Jumps 15 Pull ups 15 Push ups Rest 3 Min AMRAP 5 Buy in: 30 Box Jumps 10 Pull ups 10 Push ups

20-11-2019 Weekly Special: Snatch Weightlifting Snatch (Weight) Snatch Metcon Metcon (Time) For Time 6 Rounds 6 Snatches 6 Golfswing Platerotation each side 12 SDHP 12 Plate OHS RX: 40/30 Kg 15/10 Kg

19-11-2019 Weekly Special : Snatch Weightlifting Snatch (Weight) Snatch Metcon Metcon (AMRAP – Reps) EMOM 10 EMOM 10 10 Lanes Sprint 10 V-Ups

18-11-2019 Weekly Special : The Snatch Weightlifting Snatch (Weight) Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 AMRAP 15 6 DB Hang Powerclean&Squatjerk 22,5/15 8 Burpee-T2B 20 Double Unders/ 40 SU