Oktober 2020

30-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat Backsquats 4 x 6 Tempo Squats 6 sec.exzentric + Miniband toe kontroll @40% 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (Time) For Time 50 DU 15 Cleans 40/25 50 DU 15 Cleans 50/30 50 DU 10 Cleans 60/35 50 DU 10 Cleans 70/40 50 DU 5 Cleans 80/45 50 DU 5 Cleans 90/50 (Pace the Barbell, same cycle spenden first &last rep) TC: 20

29-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4 x 8/8 Box Pistols evtl. Weighted 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 6 Push ups 5 T2B 4 Power Snatch 40/30 3 Overhead squats (Unbroken reps) TC: 20

27.10.2020 Gymnastics Pistols *Strength / Mobility* A| Calf Eccentrics B| 1,5 Goblet Squats C| Hip Flexor Kicks *Skill* A| True Box Step Ups B| Seated Box Pistols C| Single Leg Roll Ons D| Assistet Pistols E| Box Pistols F| Pistols Metcon Metcon (6 Rounds for reps) 6 rounds 25 Plank Walk Ups 20 Jumping Jacks 15 A-Jumps 10 Mountain Climbers 05 Sit Ups Time Cap: 90 seconds start every 2 minutes Round 1, 3, 5 start with Plank Walk Ups Round 2, 4, 6 start with Sit Ups

26-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4x 8 Tempo Frontsquats 6 sec. Exzentric @50% 8/8 One legged Hip Thrust +DB between sets Metcon Metcon (Time) For Time 24-18-12-6 Power Clean 40/30 Burpees over Bar Perform Every Minute 5 Sumodeadlift Highpull (Fast Barbell cycling reps, unbroken Burpees) TC : 20

23-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4 x 8/8 Box Pistols evtl. Weighted 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon (Time) 30-20-10 KB Swings 32/24 Box jumps Pullups Mountain Climbers (Try to get faster as reps decrease) TC : 20

22-10-2020 Weekly Special: Squat Weightlifting Squat (Weight) Squat 4x 8 Tempo Frontsquats 6 sec. Exzentric @50% 8/8 One legged Hip Thrust +DB between sets Metcon Metcon (Time) 21-18-15-12-9-6-3 Clean & Jerk 30/20 Sit ups Pogo jumps over Bar (Go unbroken ) TC: 20

20.10.2020 Gymnastics Handstand Push Up *Strength" Handstand Push Up Complex 12 rounds 1 Pausing Strict Handstand Push Up 1 Strict Handstand Push Up 1 Kipping Handstand Push Up start every 45 seconds *Skill* A| Seated Dumbbell Presses B| Pike Push Ups C| Box Pike Push Ups D| Abmat Handstand Push Ups E| Handstand Push Ups F| Deficit Handstand Push Ups Metcon Metcon (2 Rounds for reps) AMRAP 8 10 Single Arm KB Push Presses (left) 20 Russian Twists (2 count) 20 Wall Balls 10 Single Arm KB Push Presses (right) rest: 2 minutes AMRAP 8 20 Single Arm KB Push Presses (left) 10 Russian TwistsRead More →

19-10-2020 Weekly Special : Squat Weightlifting Squat (Weight) Squat 3 x 6 Tempo Backsquats/ 6 sec.exzentric + Miniband toe kontroll @40% 40/40 sec. Box Planks between sets Start &end with Box Planks (5x 40/40sec.) Metcon Metcon (Time) For Time 40 sec on 20 sec off 60 Deadlifts 50/35 45 Hang Power Clean 30 Shoulder to Overhead Partition as you like TC: 20

16-10-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 2x 6 – 4 – 2 Zercher Good Morning/ go heavy 2 min Rest between sets, do 6 Strict T2B in your 2 min rest time Metcon Metcon (Time) 5 Rounds 20 Sit ups 15 Hand release Push ups 10 (5/5) DB Hang Power Clean 1×22,5/ 15 Buy out: 30 C2B Pullups TC: 20

15-10-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 2 x 6 – 4 – 2 Deadlift / go heavy 80-90-100% 2 min Rest between sets, do 6 plank slides between your 2 min rest time