WOD:
| 1.11 | WOD: |
| A) Back Squat 5 x 3 ( Build Up ) | |
| 3 sec paused at the bottom | |
| B) WOD: “Annie” | |
| FOR TIME | |
| 50-40-30-20-10 | |
| – Double Unders | |
| – Sit Ups | |
| 2.11 | WOD: |
| WOD: 22 min AMRAP | |
| – 21/16 cal Echo Bike | |
| – 15 Pull Ups | |
| – 9 Power Cleans @ 60/40kg | |
| 3.11 | WOD: |
| A) Bench Press for total load | |
| 10-5-3-1-1-1-3-5-10 | |
| B) WOD: FOR TOTAL REPS | |
| 2 ROUNDS | |
| 1:00 Air Squats | |
| 2:00 Wall Balls @9/6kg | |
| 3:00 Echo Bike Cal | |
| 4.11 | WOD: |
| A) Snatch Complex (Build Up) | |
| Snatch Pull+Hang Power Snatch (below knee) + Hang Power Snatch | |
| (above knee) | |
| CAP:15 | |
| B) WOD: FOR TIME | |
| 4 ROUNDS | |
| – 12 Power Snatch @50% of A | |
| – 12 Burpees over the bar | |
| 5.11 | WOD: |
| WOD: 5 ROUNDS | |
| – 20m Walking Lunges @24/16 kg | |
| – 20 Push Ups | |
| – 20 KB Hang Snatch @24/16kg | |
| – 20 Toe 2 Bar | |
| 6.11 | WOD: |
| Advent Calendar December 2020 – Day 23 | |
| 7.11 | WOD: |
| A) ±12 min Handstand Walk Practice | |
| B) WOD: 16 min AMRAP | |
| FOR QUALITY | |
| – 15 m Handstand Walk | |
| – 12 Ring Rows | |
| – 9 Box Jumps @30/24″ | |
Strength:
| 01.11.2021 | ||||||||
| A1) Tempo Low Bar Squat 4 x 6 | ||||||||
| A2) superset GHD sit-ups 8-12 | ||||||||
| B1) Tempo Feet Up Bench Press 4 x 6 | ||||||||
| B2) superset Tempo Banded Facepulls 8-12 | ||||||||
| 02.11.2021 | ||||||||
| A1) Conventional Deadlift 4 x 6 | ||||||||
| A2) superset Copenhagen Side Plank 12/12 Knee Raises | ||||||||
| B1) Pull Ups 5 x 3-5 | ||||||||
| B2) superset Bottom Up KB Press 8-12 | ||||||||
| 03.11.2021 | ||||||||
| Dead-stop Strict Press 5 x 5 | ||||||||
| superset Renegade Row 8 per side | ||||||||
| EMOM20 | ||||||||
| Min 1: 12 RDL | ||||||||
| Min 2: 10 Reversed Lunges | ||||||||
| Min 3: 8 Tricep Extension | ||||||||
| Min 4: 8 Bicep Curls | ||||||||
Weightlifting:
| 04-11-2021 Clean | ||||||||
| Clean Pull+ Mid hang Power Clean 1+1 | ||||||||
| Clean+ Front Squat 1+1 | ||||||||
| Clean Shrug 5×3 | ||||||||
| 06-11-2021 Snatch | ||||||||
| Snatch Balance 5×2 | ||||||||
| Snatch Pull+ Mid Hang Power Snatch 1+1 | ||||||||
| Snatch+ OH Squat 1+1 | ||||||||
