September 2020

29.09.2020 Core EMOM 9 A| Z-Press B| Banded Triceps Pushdowns C| PVC Raises Gymnastics Handstand Push Up *Strength* 3 x 30 sec Handstand Hold *Skill* A| Seated Dumbbell Presses B| Pike Push Ups C| Box Pike Push Ups D| Abmat Handstand Push Ups E| Handstand Push Ups F| negative Handstand Push Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Front Squats 10 V-Ups 6 Power Cleans 10 Down Ups Rx: 60 / 40 kg

28-09-2020 Weekly Special: Capacity intervall Gymnastics Practise rowing technik (Max reps) Teams of 2 , one work one Rest 1000m row Rest 4 min 2000m Bike Go all out Metcon Metcon (Time) Team of 2 Teams of 2/ one work one Rest 60-30-15 Wall Balls 9/6 Pullups Push ups Box Step ups +WB TC: 20

25-09-2020 Weekly Special: Capacity Intervall Gymnastics Practise rowing technik (Max reps) 15-35 TABATA 20 sec.off Rest 3 min between TABATAS Bike Row Wall Balls 6/4 Kg Go all out Metcon Metcon (Time) 15-12-9-6-3 KB Goblet Squats 24/16 KB right arm Swings KB left arm Swings Burpees over KB TC : 20

24-09-2020 Weekly Special : capacity interval Aerobic Capacity Row practice (Distance) Practise rowing technik Row/Bike Teams of 2/ Partner 1 do one whole set before Change with Partner 2 2 x 4 Wattage row/Bike Rest 30 sec. Between Wattage Rest 4 min between sets Change Groups after the 2 sets Go all out Metcon Metcon (Time) For Time 21 – 15 – 9 Power Clean 60/45 Box Jump overs StO TC: 20

22-09-2020 Weekly Special : Capacity Intervall Skill Metcon (Calories) Practise rowing technik 15-35Teams of 2/ Partner 1 do whole intervall before Change with Partner 2 Intervall 1: 4x 10 sec. on / 10 sec. Off Intervall 2: 20 sec. On/20 sec. Off Intervall 3: 30 sec. On/ 30 sec. Off Bike Group of 6& Row Group of 6 Change Groups after all Intervalls Go all out Metcon EMOM 15 (Weight) EMOM 15 3 C&J 40/30 6 Burpees 3 Thrusters

21.09.2020 Core EMOM 9 A| Kettlebell Overhead Carry B| Hollow to Superman C| Plank Sliders Gymnastics *Pull Up* A| Active Static Hang 3 x 45 sec B| Banded Biceps Curls 3 x 15 C| Beat Swing + Pull Up *Chest to Bar Pull Up* A| Strict Pull Up + Isometric Hold 3 x 5 B| Strict Box Drill 3 x 8 C| Beat Swing + Chest to Bar Pull Up *Muscle Up* A| Strict Pull Up + Strict Ring Dip 3 x 5 B| Front Lever Pull + Hip Pop 3 x 8 C| Beat Swing + Muscle Up Metcon Metcon (Time) 4 rounds 15Read More →

18-09-2020 Weekly Special :Press Weightlifting Press (Weight) Banded Military Press 3×6 @light weight/ slow Tempo 3x 8/8 DB one arm push press Metcon Metcon (AMRAP – Reps) TABATA Storm (8x20sec.on-10sec.of) Rest 1 min between TABATA 1: ODD: Wallballs 9/6 Even : Mountain Climbers TABATA 2: Odd: Bike Even: Jumping Jacks TABATA 3: Odd: sit ups Even: side Plank TABATA 4 : Odd: KB Swings 24/16 Even: KB Goblet Squats

17-09-2020 Weekly Special : Press Weightlifting Press (Weight) Banded Corkscrew Press 3×5/5 @light weight/ slow Tempo 3 x 6 behind the neck press @ Light weight/ slow Tempo Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 Group of 6 20 sit ups 6 Lanes Farmers Walk 1x 32/24 20 DU Rest/ Desinfektion 2 min AMRAP 8 Group of 6 5 Man Makers 2x 22,5/15 4 Lanes Double DB Waiters Walk 30 Jump Rope High knees

15-09-2020 Gymnastics EMOM 9 (Max reps) _EMOM 9_ (45sec work – 15sec rest) A| 2 negative Pull Ups (3-5sec down) B| Banded Pull Downs C| Hollow Hold Skill Pull ups, C2B, Muscle up (Max reps) _Skill_ *Pull Up* A| 3×5 Toe Assist Pull Ups B| 4×8 Ring Rows C| Beat Swing (+Kipping Pull Up) *C2B* A| 3×5 C2B Toe Assist B| 4×8 Inverted Row C| Beat Swing (+C2B Pull Up) *Muscle Up* A| 3×5 weighted Strict Pull Up B| 2×8 3 Position Drill C| 2×8 Get out of the Pool D| Muscle Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 AMRAP 10 15Read More →

14-09-2020 Weekly Special : Press Weightlifting Press (Weight) Torokhtiy Press 3x 6 @10/5 kg 3x 8/8 DB one arm push jerk/ hold 2 sec. In the power Position Metcon Metcon (Time) For Time 2 Rounds 14 overhead squats 40/30 14 Burpees over Bar 2 Rounds 12 overhead squats 50/35 12 Burpees over Bar 2 Rounds 10 overhead squats 60/40 10 Burpees over Bar TC: 20