FilderAthletics

10-08-2020 Weekly Special : Functional movements Gymnastics Functional movements (Max reps) Functional Dumbell Movement 3 x 5/5 TC : 12 min Metcon Metcon (Time) For Time Diannie 21 DL 21 HSPU 30 DU / 15x 1SU -1DU 30 sit ups

07-08-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) E2MOM X 5 4 Tempo DL 6 sec. Excentric 60% Metcon Metcon (Time) For Time 5 Rounds 5/5 DB C&J 1×22,5/ 15 10 Slamballs 5/5 single arm overhead squats 200 m slamball run

06-08-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) EMOM 10 4 Banded DL fast reps Metcon Metcon (Time) For Time 6 Rounds of 5 Power Clean 5 Thrusters 5 C2B Pullups 5 HSPU TC: 20

04-08-2020 Gymnastic Metcon Metcon (Time) For Time For Time 4 rounds 10 DB snatch 20 Mountain climbers 10 Wall Balls TC: 12

03-08-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) 4 Sets X 6/6 One Leg wall Deadlifts 32/24 1 min Rest between sets Metcon Metcon (Time) For Time 3 Rounds 25 sit ups 20 Box step ups 1x 22,5/15 Directly into 3

31-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (Weight) EMOM 12 3/3 one legged DL @ 30% Metcon Metcon (Time) For Time 4 Rounds 20 DU/10x 1-1 SU-DU/40 SU 6 HSPU 6 C2B Pullups Directly into 4 Rounds of 20 DU/10x 1-1

30-07-2020 Weekly Special: Deadlift Weightlifting Deadlift (EMOM 12) EMOM 12 Min 1-6 : 5 Deadlifts @ 60% Min 7-12 : 2 Deadlifts @ 80% Metcon Metcon (Time) For Time 21-15-9 Thrusters Sit ups Hang Power Clean 40/25 TC: 20

29-07-2020 Metcon Metcon (Time) For Time 4 Rounds of 200 m run 6 T2B 8 Pullups 10 Burpee Broad jumps 12 Box jumps 14 Box pike push ups 20 DB Box step ups 1×22,5 200 m DB Farmers Walk 1x

27.07.2020 Weekly Special: Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 17 30 Double Unders 8 Kettlebell Swings 1 Thrusters add 1 Thruster each round Rx: Kettlebell: 32 / 24 kg Barbell: 50 / 30 kg

24-07-2020 Weekly Special: Pull up Gymnastics Pull up (Max reps) E2MOM X 5 15 Kipping or butterfly Metcon Metcon (Time) For Time 21-15-9 C&J 50/30 C2B pullups Directly into 15-9-6 SDHP 50/30 HSPU TC: 20