Oktober 2020 (Page 2)

13.10.2020 Gymnastics Handstand Push Up *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 *Strength* Strict Press 4 sets x 7 reps Metcon Metcon (Time) 10-8-6 Deadlifts Ground-to-Overhead Burpees over Bar directly into 2 rounds 12 Deadlifts 12 Ground-to-Overhead 12 Burpees over Bar directly into 24 Deadlifts 24 Ground-to-Overhead 24 Burpees over Bar

12-10-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 3 x 12/12 One legged Wall DL 15 V-ups between sets Metcon (Time) 6 Rounds for Time 10 Box jump overs 10 DB Snatches 1×22,5/ 15 10 DB Front squats Perform Every 2 Minutes: 3 T2B + 3 C2B Pullups TC : 20

09-10-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) 3 x 12/12 One legged Wall DL 15 V-ups between sets Metcon Metcon (Time) 5 Rounds for Time: 20 Push Jerk 40/30 10 Burpee Box jumps 20 Power Clean TC : 20

08-10-2020 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) 21-15-9 T2B Thrusters 45/30 Buy out: 50 Front rack lunges TC: 20

06.10.2020 Gymnastics Handstand Push Up *Mobility* 3 rounds 10 Lat Eccentrics 2x10s Overhead Opener *Strength* 5 rounds Handstand Lowers (5 sec) 3-5 Pike Push Ups Bottom Hold (5 sec) *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 (1 Rounds for reps) AMRAP 7 6 Goblet Squat Presses 10 Dynamic Dips 6 Box Jump Overs rest: 3 minutes AMRAP 7 5 Devil Presses 10 Toes to Bar 20 Heel Touches Rx: Kettlebell: 12 / 8 kg Box: 60 / 50 cm Dumbbell: 15 /Read More →

05-10-2020 Weekly Special : Deadlift Weightlifting Deadlift (Weight) 2 x 6 – 4 – 2 Deadlift / go heavy 80-90-95 % 2 min Rest between sets, do 6 plank slides between your 2 min rest time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 AMRAP 15 30 American KBS 32/24 20 Wallballs 9/6 10 Pullups

02-10-2020 Weekly Special: Capacity intervall Gymnastics Practise rowing technik (Max reps) Wattage Row/Bike Teams of 2/ Partner 1 do one whole set before Change with Partner 2 2 x 4 Wattage row/Bike Rest 20 sec. Between Wattage Rest 4 min between sets Change Groups after the 2 sets Go all out Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 AMRAP 12 6 overhead squats 50/35 6 C2B Pullups 6 HSPU

01-10-2020 Weekly Special: Capacity intervall Gymnastics Practise rowing technik (Max reps) TABATA 20 sec.off Rest 3 min between TABATAS Bike Row Burpees over parallette Go all out Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 AMRAP 12 12 DB Snatches 22,5/15 12 T2B