Monat: September 2019

30-09-2019 Weekly Special: 1 RM Clean&Jerk Weightlifting Clean and Jerk (Weight) Metcon Metcon (Time) EMOM 8 EMOM 8 Odd: Front Squats 40/25 Kg Evenb: KB Farmers walk 32/24 Kg Directly into 12-9-6 SDHP 40/25 Kg HSPU

27-09-2019 Weekly Special: T2B Progression Gymnastics Weekly Special: T2B Progression (Max reps) T2B Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 A) AMRAP 8 10 Team Barbell-Squats -15 Cal. Bike Rest 2 Min B) AMRAP 8 15 Synchro

26-09-2019 Weekly Special: T2B Progression Gymnastics Weekly Special: T2B Progression (Max reps) T2B Metcon Metcon (Time) For Time 21-15-9 Deadlift C2B Pull ups RX: 100/70 Kg

25-09-2019 Weekly Special: T2B Progression Gymnastics Weekly Special: T2B Progression (Max reps) T2B Metcon Metcon (Time) For Time Buy in : 50 DU / 150 SU 3-6-9-12-15-12-9-6-3 Devil Press DB Thruster Cash out 50 DU / 150 SU TC: 20

24-09-2019 Weekly Special: T2B Progression Gymnastics Weekly Special: T2B Progression (Max reps) T2B Metcon Metcon (Time) 3 Rounds+ 3 Rounds 3 Rounds 10 Wall-Slam Balls 15 Sit ups 20 KB Swings Directly into: 3 Rounds 10 Slam Balls 15 Mountain

23-08-2019 Weekly Special: T2B Progression Gymnastics Weekly Special: T2B Progression (Max reps) T2B Metcon Metcon (Time) Team of 3 A) 100Cal. Assault Bike "Cindy" 100 Box step ups B) 2000m Row "Cindy" 100 Burpees TC:25 Min

20.09.2019 Weekly Special: Heavy Squats Metcon Metcon (Time) 2 rounds 20 Thrusters 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Snatches 20 Pull Ups every minute: 4 Burpees Rx: 40 / 25

19.09.2019 Weekly Special: Heavy Squats Metcon Metcon (Weight) E2MOM 12 A| 15 Devil Presses B| 400m Row Rx: 15 / 10 kg

18.08.2019 Weekly Special: Heavy Squats Metcon Metcon (Time) 150 Kettlebell Deadlifts 30 Double Unders (90 Single Unders) 75 Wall Balls 30 Double Unders (90 Single Unders) 50 Kettlebell Swings 30 Double Unders (90 Single Unders) 25 Toes to Bar Rx:

17.09.2019 Weekly Special: Heavy Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 7 Handstand Push Ups 7 Overhead Squats 7 Burpee Box Jump Overs Rx: Barbell: 40 / 25 kg Box: 60 / 50 cm