13-03-2020 Weekly Special: Jerk Weightlifting Weekly Special: Jerk (Weight) 1 RM Clean&Jerk TC: 15 Min Metcon Metcon (AMRAP – Reps) EMOM 16 EMOM 16 Min 1: 6 Power Cleans 60/40 Kg Min 2: 15 Plates Overhead Lunges 20/10 Kg Min 3: 15 Plate Ground to Overhead Min 4: Max Sit ups

12-03-2020 Weekly Special: Jerk Weightlifting Weekly Special: Jerk (Weight) Push&Jerk Complex EMOM 12 Min: 1-3 3 Push Press+ 3 Push Jerk @50% Min: 4-7 2 Push Press+ 2 Push Jerk @60% Min: 8-11 1 Push Press+ 1 Push Jerk @70% Metcon Metcon (Time) For Time 1000m Row Rest 5 Min 70 Burpees 50 Burpees / Intermediate 30 Burpees / Beginner Rest 5 Min 3000m Bike

11-03-2020 Weekly Special: Jerk Weightlifting Weekly Special: Jerk (Weight) Jerk Complex 4×3 Behind the Neck Split Jerks 4×3 Split Jerk TC: 15 Min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 AMRAP 15 Buy in: 50 Push ups+ 50 Air Squats Then: 5 StO 15 Box jumps 25 DU / 50 SU RX: 40/30 Kg

10-30-2020 Metcon Metcon (Time) For Time 3 Rounds 20 DB Lunges 20 DB Floor Press 20 DB Goblet Squats RX: 1x 22,5/15 Kg

09-03-2020 Weekly Special: Jerk Weightlifting Weekly Special: Jerk (Weight) Push&Jerk Complex EMOM 12 Odd: 1 Strict Press+ 3 Push Press Even: 1 Strict Press+ 3 Push Jerk Metcon Metcon (Time) For Time 2-4-6-8-10 Hang Power Clean Push Jerk 2-4-6-8-10 KB Andy Complex T2B RX: 60/40 Kg 24/12 Kg TC: 20 Min

06-03-2020 Weekly Special: Speed/Explosive Gymnastics Weekly Special: Speed /Explosiv (Max reps) 3×5 Kneeling Landmine Rotation Bulgarien Split Jumps Plyo Pull ups Metcon Metcon (Time) Teams of 2 Buy in 100 Jumping Lunges 3 Rounds of 20 Onearm Snatches 12 Hand release back clap Push ups 20 KB Swings 12 Jumping Wallballs Cash out 100 Mountain Climbers TC:20 Min RX: 22,5/15 Kg 32/24 Kg 9/6 Kg

05-03-2020 Weekly Special: Speed/Explosive Gymnastics Weekly Special: Speed /Explosiv (Max reps) 3×5 Side Squat Landmine Rotation Seated Box jumps Power Plank Metcon Metcon (Time) For Time 3 Rounds of 8 T2B 16 Sit ups 3 Rounds od 8 Pull ups 16 KB SDHP 32/24 Kg 3 Rounds of 8 Box jumps 16 Wallballs 9/6 Kg 3 Rounds of 8 HSPU 16 Burpees TC: 20 Min

04-03-2020 Weekly Special: Speed/Explosive Gymnastics Weekly Special: Speed /Explosiv (Max reps) 3×5 Plyo Pullup Landmine Power Jerk LESS Jump Metcon Metcon (Time) "Down up" 12-9-6-9-12 Deadlift 100/70 Kg Barfacing Burpees

03-03-2020 Weekly Special: Speed /Explosiv Gymnastics Metcon AMRAP 10 (AMRAP – Rounds and Reps) AMRAP 10 10 Pull ups 10 Push ups 3 Shuttle Sprints

02-03-2020 Weekly Special: Speed /Explosiv Gymnastics Weekly Special: Speed /Explosiv (Max reps) 3×5 Power Plank Plyo Bridge Kneeling Landmine Rotation Metcon Metcon (Time) Teams of 2 1000m Row 30 Synchro Front Squat 2000m Bike 30 Power Cleans 30 Synchro Burpees over Bar 30 Deadlifts One work one rest RX: 60/40 Kg TC: 20 Min