Monat: August 2021

31-08-2021 Weightlifting Press (Weight) 3 sets 12/12 KB bottom up kneeling press 3 sets 4 Power Jerk @ 75% 3 sec. Hold in Power Position Metcon Metcon (Time) 4 Rounds 6 Snatches 50/35 15 Barfacing Burpees 100 DU / 50SU+50DU/

30-08-2021 Weightlifting Squat (Weight) 3 sets 10/10 Bulgarien Split Squats + KB 3 sets Frontsquats 5@65%, 4@75%, 4@80% Metcon Metcon (Time) For Time For Time 100 Jumping jacks 80 KB Swings 24/16 70 KB Lunges 60 sit ups 50 Wall

27-08-2021 Metcon Metcon (Time) For Time 2 Rounds 50 KB Swings 24/16 50 Box jumps 50 sit ups 50 push ups 50 Wallballs 9/6 100 DU TC: 35

26-08-2021 Weightlifting EMOM (Weight) EMOM 6 Max unbroken Strict HSPU EMOM 6 5-8 Strict T2B Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 2 Lanes DB overhead Walk 4 Man Makers 2×15/10 6 DB Squats 8 Pullups 10 DB

25-08-2021 Weightlifting Pull ups (Weight) 5x 15 Strict Banded Pullups Metcon Metcon (Time) For Time 4 Rounds 15 DL 100/70 15 T2B 15 HSPU/ Pike TC: 14

24-08-2021 Weightlifting Spanish Squat (Weight) TABATA spanish squat 4x 6 Frontsquat 1×60%, 1×70%, 2×75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 8 cal Bike /Ski 10 Slamballs 10/5 12 sit ups Rest 2 min AMRAP 6 10 cal

23-08-2021 Gymnastics Handstand Push-ups (Max reps) Metcon

19-08-2021 Weightlifting Deadlift (Weight) 7 sets Deadlift 15@50%, 12@57%, 8@67 %, 4×6@76% Metcon Metcon (Time) Box Battle 21.2 50 Burpees over Rower 75 DU 100 cal row Or 50 Burpees 75 DU 90/80 cal Bike TC: 16

18-08-2021 Weightlifting Clean and jerk (Weight) EMOM 12 1 Clean&Jerk 1-4@67%, 5-8@72%, 9-12@76% Metcon Metcon (Time) EMOM 20 60 DU 6 Touch n go squat Clean 50/35 20 HSPU/ Pike/ Push ups 45 sec. Plank hold

17-08-2021 Weightlifting Push press (Weight) 7 sets push press 15@50%,12@54%,10@60%,8@65%,3×6@70% Metcon Metcon (AMRAP – Rounds and Reps) Box Battle 21.1 AMRAP 16 14 WB 9/6 12 T2B 10 Ground to Overhead 35/25 (Alternativ: AMRAP 16 10 Pullups, 20 sit ups,