Monat: Januar 2022

31-01-2022 Weightlifting Press (Weight) 1x 8 Strict press @ 60% + direct into 1x 15 Dual DB or KB Shoulder to Overhead @ Light weight Rest 2 min 1x 8 Strict press @ 68% + direct into 1x 15 Dual

26-01-2022 Weightlifting Complex (Weight) 5 sets x 3 Power Clean + 2 push jerk @72% 1 min. Rest between sets Metcon Metcon (Time) 5 Rounds 200 m run/ 250m row/ski /500m Bike 15 overhead squats 50/35 12 Bar Facing Burpees

25-01-2022 Weightlifting Squats (Weight) EMOM 5 6 Backsquats 72% EMOM 5 5 Frontsquats 70% Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds AMRAP 3 50 DU 25 Power Snatch 30/20 Rest 1:30 Into: 3 Rounds AMRAP 2 20 DU

24-01-2022 Weightlifting Press (Weight) 3 x E2MOM 8 Strict press 60% 8 68% 8 72% 3 x E2MOM 15 Dual DB Push Press RPE 8-9 Metcon Metcon (Time) 6 – 5 – 4 Rounds of Cindy 10-10-10 Frontsquats 65% Cindy=

19-01-2022 Weightlifting Squats (Weight) EMOM 5 8 Backsquats 67% EMOM 5 5 Frontsquats 65% EMOM 5 4 Overhead squats 60% Metcon Metcon (Time) For Time 2 Rounds 20/16 cal row 20 Boxjumps Rest 2 min 2 Rounds 15/12 cal Bike

18-01-2022 Weightlifting Pull ups / Snatch (Weight) 10x E30sec 3 C2B Pullups Butterfly/Kipping Into: 5 x 15 Power Snatch 30/20 kg 30 sec.Rest TC: 7 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 19 Wallballs 9/6 19 SDHP

17-01-2022 Weightlifting Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 50/ 42 cal Bike/ Row/ Ski Max. Burpee Pullups Rest 2 min. AMRAP 7 The Chief: 60/40 kg 3 Power Clean, 6 push ups, 9 Air Squats

12-01-2022 Weightlifting Deadlift (Weight) Build up to a 3Rep max Deadlift TC: 15 Metcon Metcon (Time) Lite Double DT 10 Rounds of 12 DL 9 Hang Powerclean 6 Shoulder to Overhead 45/30 TC: 20

11-01-2022 Weightlifting Complex (Weight) Build up to max Weight Complex 1 PowerClean + 1 SquatClean (Touch `n go) TC: 15 Metcon Metcon (Time) 3 Rounds 100 DU/ 50+50/75+25/90+10 8 Cleans @65% 24 T2B TC: 16

10-01-2022 Weightlifting Complex (Weight) Build up to max Weight Complex 1 Powersnatch + 1 Floating Squat Snatch TC: 15 Metcon Metcon (Time) 40 – 40 – 40 Air Squats 30 – 20 – 10 C2B Pull ups 15 – 10