Januar 2020

31-01-2020 Weekly Special : Pull ups/ Handstand Gymnastics Weekly Special : Pull ups/ Handstand (Max reps) AMRAP 4 Kopfstand AMRAP 4 Handstand EMOM 8 10 Kipping Pull ups Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 2 Rounds of Cindy 1 Round of DT RX: 70/45 Kg (5 pull ups , 10 Push ups , 15 Squats) (12 Deadlift, 9 Hang Power Cleans, 6 Push Jerk)

30-01-2020 Weekly Special : Pull ups/ Handstand Gymnastics Weekly Special : Pull ups/ Handstand (Max reps) AMRAP 8 Handstand walk AMRAP 5 Strict pull ups im Ristgriff Metcon Metcon (Time) For Time 3 Rounds 50 Jumping Jacks 10 Lanes Farmers Walk 20 Goblet Squats 20 KB Swings RX: 32/24 Kg TC: 20 Min

29-01-2020 Weekly Special : Pull ups / Handstand Gymnastics Weekly Special : Pull ups / Handstand (Max reps) EMOM 4 8 Strict Pull ups EMOM 4 10 Kipping Pull ups EMOM 8 ODD: 8 seated DB Press EVEN: 8 Pike Push ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP AMRAP 6 8 Push Press 16 Sit ups 8 Snatches Rest 3 Min. AMRAP 6 2 Bear Complex 6 Burpees over the Bar RX: 50/35 Kg

28-01-2020 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 5 Squat Cleans 5 Dive Bombers 5 SDHP RX: 40/30 Kg

27-01-2020 Weekly Special : Pull ups / Handstand Gymnastics Pull-ups (Max reps) 8 Strict Pull ups Metcon Metcon (Time) Teams of 2 160/320 DU/SU 80 Box jumps 140/280 DU/SU 60 Box step ups 1×22,5/15 Kg 120/240 DU/SU 40 DB Snatch 1×22,5/15 Kg 100/200 DU/SU 20 Burpee Pull ups

24-01-2020 Metcon Metcon (Time) Teams of 2 200/400 DU/SU 25 Cal Bike or Row+10 KB Swings 65 SDHP 25 Cal Bike or Row+10 KB Swings 65 Shoulder to Overhead 25 Cal Bike or Row+10 KB Swings 50 Pull ups 25 Cal Bike or Row+10 KB Swings 50 HSPU 25 Cal Bike or Row+10 KB Swings 80 Front Squats 25 Cal Bike or Row+10 KB Swings 80 DB Hang Power Snatch 25 Cal Bike or Row+10 KB Swings 50 OHS 25 Cal Bike or Row+10 KB Swings 80 DB Hang Power C&J Every 5 Min 5 Devil Press one work one rest RX: 32/24 Kg KBRead More →

23-01-2020 Weekly Special : Squat Weightlifting Weekly Special : Squat (Weight) Tempo OHS Metcon Metcon (Time) For Time 3 Rounds 50 Mountain Climbers 40 Tuck Jumps 30 DB Overhead Lunges (1DB) 20 Pull ups RX: 22,5/15 Kg

22-01-2020 Weekly Special : Squat Weightlifting Weekly Special : Squat (Weight) Tempo Front Squats 5×5 Metcon Metcon (AMRAP – Rounds and Reps) Marston AMRAP 20 1 DL 90% 10 T2B 15 Bar Facing Burpees

21-01-2020 Weekly Special : Squat Metcon Metcon (AMRAP – Reps) AMRAP 10 10 Boxjump Overs 15 KB SDHP 32/24 Kg 20 Sit ups

20-01-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat Goblet Squat hold and shift Metcon Metcon (Time) 17.5 Drop Down 10 Rounds for Time 9 Thruster 35 DU/SU Round 1-3 40/30 Kg Round 4-6 30/20 Kg Round 7/10 20/15 Kg TC: 15 Min