Oktober 2021

28-10-2021 Gymnastics Metcon Metcon (Time) Team of 2 t. b. a.

27-10-2021 Weightlifting Press (5×8) start every 90 seconds start with 65%, try to increase Metcon Metcon (AMRAP – Reps) Buy In: 40 cal Bike/Row/Ski 3 rounds 10 One Arm Devil Presses 10 Cleans Buy Out: 20 cal Bike/Row/Ski Rest: 2 minutes AMRAP 8 10 Strict Pull Ups 5/5 Dumbbell Triceps Extensions 10 Good Mornings Rx: Dumbbell 22,5 / 15 kg Barbell: 50 / 35 kg Triceps: 15 / 10 kg

26-10-2021 Weightlifting Power Clean + Push Jerk (Weight) 5x E90sec. (7:30 min) 3 PowerClean + 1 Push Jerk @65% Into 5 x E2MOM (10 min) Deadlift 15×40%, 12×45%, 8×55%, 5×65%, 5×65% Metcon Metcon (Time) EMOM 24 1: 20 Slamballs 10/6 2: 40 DU/ 20SU+20DU/30SU+10DU 3: 20 Slamball Thrusters 4: 10 Pull ups

25.10.2021 Weightlifting Overhead Squat (6×5) start every 90 seconds start with 60%, try to increase Metcon Metcon (AMRAP – Reps) 3 rounds 10 Burpee Pull Ups 16 Backrack Lunges 20 Overhead Squats rest: 2 minutes AMRAP 8 10 Pull Ups 6/6 Single Arm Row 20 Flutter Kicks Rx: Barbell: 40 / 25 kg Dumbbell: 22,5 / 15 kg

21-10-2021 Weightlifting Squats (Weight) EMOM 11 1 – 8 7 Frontsquats@ 65% 9– 11 5 Overheadsquats@ 55% Metcon Metcon (Time) 5 Rounds 20 KB Russian Twist 16/8 20 Plate Ground to Overhead 20/10 20 Mountain Climbers 20 KB Squat Jumps 16/8 TC : 16 EXTRA Work: 4 Sets 8 Strict Pull ups Metcon (Time) 5 Rounds 20 KB Russian Twist 16/8 20 Plate Ground to Overhead 20/10 20 Mountain Climbers 20 KB Squat Jumps 16/8 TC : 16 EXTRA Work: 4 Sets 8 Strict Pull ups

20-10-2021 Weightlifting Pull ups (Weight) EMOM 15 1 – 5 5 Strict Pull ups 6 – 10 6 Kipping C2B 11 – 15 8 Kipping Pull ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 10 Burpee Boxjump overs with Hands 30 Sec. Plank 10 Goblet Squats 32/24 EXTRA WORK: 3 Sets 8 KB Bottom up Press each Arm

19-10-2021 Weightlifting Deadlift (Weight) 20 x E30Sec. 1 DL @ 85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 30 DU/ 15SU+15DU/25SU 10 Wallballs Rest 2 min AMRAP 8 10/7 Cal. Bike 14/10 Cal. Row Rest 2 min AMRAP 8 12 KB Swing 32/24 6 Burpees over KB

18-10-2021 Weightlifting Push Jerk (Weight) 7 Sets Push Jerk 8 @ 45% 6 @ 55% 4 @ 60% 3×3 @73% 3@ 55% Metcon Metcon (Time) 20 – 10 – 5 – 10 – 20 T2B/ High Knees Thrusters 40/30 Snatchgrip Bent over Rows TC: 16 EXTRA WORK: 3 Rounds 20 Single Leg toe touches 20/20 Side Plank Hip raises

14-10-2021 Weightlifting Deadlift (Weight) 9 Sets Deadlift 10@ 55% 6 @ 65% 3 @ 83% 3x 2 @92% 2x 8@ 55% Metcon Metcon (Time) 7 Rounds 5 Burpees 7 Wallballs 9 Boxjumps 12 Sit ups TC: 20

13-10-2021 Weightlifting Front Squat (Weight) 8 Sets Front Squats 10@ 50% 6 @ 65% 4 @ 73% 3 @ 79% 3x 2 @89% 10 @ 50% Metcon Metcon (Time) DT Slam 5 Rounds 20 Slamballs 10/6 12 DL 50/35 9 HPC 6 StO