16-08-2021 Weightlifting Squat (Weight) 3 x15 reps spanish squat 3 sets Backsquats 10@60%, 8@67%, 8@72% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 DB StO 1×22,5/ 15 15 KB Swings 24/16 4 Lanes Farmers Walk DB+KB 20 KB SDH

13.08.2021 Metcon Metcon (AMRAP – Reps) AMRAP 10 60/50 cal Bike max Dumbbel Clean & Jerks rest: 2 minutes AMRAP 10 70/60 cal Row max Wall Balls rest: 2 minutes AMRAP 10 70 Burpees max Pull Ups Rx: Dumbbell: 22,5 / 15 kg Wall Ball: 9 / 6 kg

11.08.2021 Weightlifting Clean and Jerk (EMOM12) 70% Metcon Metcon (Time) 2 rounds 25 Shoulder to Overhead 50 Double Unders 25 Cleans 50 Double Unders 25 Deadlifts 50 Double Unders

10.08.2021 Weightlifting Front Squat (3×8) 50% 60% 70% Back Squat (3×8) 60% 65% 70% Metcon Metcon (Time) 50 Double Unders 40 Wall Balls 30 Deadlifts 20 Burpees over Bar 10 Chest to Bar Pull Ups 20 Burpees over Bar 30 Deadlifts 40 Wall Balls 50 Double Unders Rx: Wall Ball: 9 / 6 kg Deadlift: 100 / 70 kg

09.08.2021 Weightlifting Deadlift (7 sets) 15 reps @ 45 % 12 reps @ 55% 10 reps @ 60% 2×8 reps @ 65 % 2×6 reps @ 75 % rest: 90 seconds Metcon Metcon (Time) 50 Burpee Box Jumps 40 Pull Ups 30 Pistols 20 Handstand Push Ups 10 Cleans Rx: 70 / 45 kg

06.08.2021 Metcon Metcon (AMRAP – Reps) AMRAP 10 6 Burpees 20 Double Unders 10 cal Row rest: 2 minutes AMRAP 10 7 cal Bike 6 Devil Presses 20 Double Unders rest: 2 minutes AMRAP 10 10 Kettlebell Swings 10 Box Jumps 20 Mountain Climbers Rx: Devil Press: 15 / 10 kg Kettlebell: 24 / 16 kg

05.08.2021 Gymnastics Metcon EMOM 9 | Ring Rows | Lat Activation | Push Press Negatives Metcon Metcon (Time) 21-15-9 Pull Ups Burpees to Target 200m Run after each round

04.08.2021 Weightlifting Snatch (EMOM 12) 70% of 1 Rep Max Metcon Metcon (Time) 21-18-15-12-9-6-3 Snatches Box Jumps 30 Double Unders Rx: 30 / 20 kg

03.08.2021 Weightlifting Shoulder Press (3×10 ) 60% of 1 Rep Max Push Press (4 sets) 15 reps @ 50 % 10 reps @ 60 % 8 reps @ 65% 8 reps @ 70% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 2-4-6-8–… Wall Balls Toes to Bar rest: 3 minutes AMRAP 6 2-4-6-8-… Wall Balls Dumbbell Snatches Rx: Wall Ball: 9 / 6 kg Dumbbell: 22,5 / 15 kg