November 2021

30-11-2021 Weightlifting Complex (Weight) 6 sets of 1Squatclean+1Frontsquat+1SplitJerk (1RM C&J) 67%,67%,72%,72%,77%,77% 90 sec. Between Sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 500 m row/ski / 1000 m Bike 15 Push ups 2 Deadlift 90% 1RM

29-11-2021 Weightlifting Complex (Weight) 6 sets of 2 Hang Squat Snatch Below the Knees (1RM Snatch) 62%,62%,67%,67%,72%,72% 90 sec. Between Sets Metcon Metcon (Time) 4 Rounds 100 DU/50SU+50DU/90SU+10DU 40-30-20-10 T2B 25 WallBalls 9/6 TC: 20

25.11.2021 Gymnastics Bar Muscle-ups (max) Metcon Metcon (AMRAP – Reps) AMRAP 5 8/6 cal Bike 10 Wall Balls 90sec rest AMRAP 5 10/8 cal Row 2-4-6-8 Burpees over Rower 90sec rest AMRAP 5 5 Get Off The Pool 8 Push Ups Rx: 9 / 6 kg

24-11-2021 Weightlifting Complex (Weight) 6 sets of 2 Snatchgrip Push Press (behind the neck)+ 2 Overheadsquats 2 sec. Hold in Bottom Position (1RM Snatch) 60%,60%,65%,65%,70%,70% 90 sec. Between Sets Metcon Metcon (Time) Buy in: 50 DU/ 25SU+25DU/40SU+10DU 21-15-9 Snatches 50/30 Burpee Boxjump Overs Cash out: 50 DU / 25SU+25DU/40SU+10DU TC: 18

23-11-2021 Weightlifting Complex (Weight) 6 sets of 2x1Powersnatch+1Floating Squat Snatch (1RM Snatch) 60%,60%,65%,65%,70%,70% 90 sec. Between Sets Metcon Metcon (Time) For Time: 25-20-15-10-5 Front Squat 40/25 10-8-6-4-2 BMU/ 20-16-12-8-4 C2B/PU 25-20-15-10-5 Sit ups TC: 16

22-11-2021 Weightlifting Complex (Weight) 6 sets of 2 Powerclean+2Push Press (1RMC&J) 60%,60%,65%,65%,70%,70% 90 sec. Rest between sets Metcon Metcon (Time) 6 se Buy in TABATA Row/Bike/Ski Direktly into 21-15-9 Deadlift Hang Power Clean Shoulder to Overhead 50/30 TC: 16

17-11-2021 Weightlifting Deadlift (Weight) 7 x E2MOM Deadlifts 15@45%, 12@55%, 8@65%, 6@75%, 3×3@85% Metcon Metcon (Time) 3 Rounds 21 Cal Bike/ Row/ Ski 15 HSPU 9 Deadlift 120/90 TC: 15

16-11-2021 Weightlifting Snatch (Weight) 20 x E30sec Snatches 1-10 1 Squat Snatch @ 50-55% (1RM Squat Snatch) 11-20 1 Power Snatch @ 60-65% (1RM Power Snatch) Metcon Metcon (Time) Bergeron DB Beep Test EMOM for as long as possible 7 DB Goblet Thrusters 7 DB Snatches 7 Burpees 1×22,5/ 15 After Round 10 add 1 rep to each Movement TC: 15

15-11-2021 Weightlifting Clean (Weight) 20 x E30sec Cleans 1-10 1 Squat Clean @ 65-70% (1RM Squat Clean) 11-20 1 Power Clean @ 70-75% (1RM Power Clean) Metcon Metcon (AMRAP – Rounds) Macho Man EMOM for as long as possible 3 Power Clean 3 Frontsquat 3 Jerks 50/30 After Round 10 add 1 rep to each Movement TC: 15

11.11.2021 Weightlifting Push Press (E2MOM) 15 reps @ 45% 12 reps @ 50% 8 reps @ 57 % 4 reps @ 72 % 4 reps @ 72 % 4 reps @ 72 % 4 reps @ 72 % Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 20 Shoulder Taps 12 Overhead Squats 8 Front Rack Lunges 6 Deadlifts Rx: 40 / 30 kg