Monat: Januar 2022

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

05-01-2022 Weightlifting Squats (Weight) 4 x E2MOM 5 Backsquats @75% 4 x E2MOM 10 Backrack Lunges@ RPE 7 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 35/30 cal Bike 10 Squat Cleans @55% 50 DU /25+25/ 40+10 Rest 2

04-01-2022 Weightlifting EMOM (Weight) EMOM 6 12 Strict HSPU /Pikes (¼ of your max reps) 6x E90sec. 2 Squat Snatch@ 70-80% Metcon Metcon (Time) 21-18-15-12-9-6 Overhead Squats 60-40 Bar Facing Burpees Cash out: Max. T2B in remaining Time TC: 20

03-01-2022 Weightlifting Shoulder (Weight) 5 x E90sec. 3 Strict Press@ 90% of 3 Rep Max Into 6x E90sec. 3 Push Jerk@ 67 – 85% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 12-9 cal Bike 5 Squat Cleans @55%