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11-09-2020 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 For Time 30 HSPU Rest 1 min 30 Strict Pullups Rest 1 min 30 sit ups Rest 1 min 30 Push ups Rest 1 min 30 Pullups Rest 1 min 30 Leg Raises TC : 20

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10-09-2020 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 (Time) For Time For Time 20 Jumping Lunges 30 Power Clean 40/30 20 Jumping Lunges 30 Power Snatch 20 Jumping Lunges 30 SDHP 20 Jumping Lunges TC: 20

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08.09.2020 Weekly Special: Press Weightlifting Push Press (3×6) Push Jerk (3×6) Metcon Metcon (Time) 30 Wall Balls 25 Pull Ups 20 Kettlebell Snatches 15 Pistols 10 Clusters rest: 2 minutes 10 Clusters 15 Pistols 20 Kettlebell Snatches 25 Pull Ups 30 Wall Balls Rx: Wall Ball: 9 / 6 kg Kettlebell: 24 / 16 kg Barbell: 40 / 30 kg

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07-09-2020 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 (Time) For Time 6 Rounds 5 Thrusters 30/20 5 T2B 5 Burpees Rest 2 min 4 Rounds 6 Thrusters 6 Pullups 6 Burpees Rest 2 min 2 Rounds 7 Thrusters 7 C2B Pullups 7 Burpees Score is total Time TC: 20

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04-09-2020 Weekly Special :Squat Weightlifting Squat (Weight) Squat 3×10 overhead lunges @30% Group of 6 3×10 Zercher Squats @50% Group of 6 90 sec. Rest between sets Metcon Metcon (AMRAP – Rounds and Reps) Mary Mary AMRAP 20 5 HSPU 10 Pistols 15 Pullups

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03-09-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3×10 lowbar Backsquats @50% 3x 10 Hackenschmidt Squats @40% 90 sec. Rest between sets Metcon Metcon (Time) Kelly Kelly 5 Rounds for Time 400m run 30 Box jumps 30 Wall Balls 9/6 TC: 20