FilderAthletics

24-06-2021 Skill

23-06-2021 Skill Skill (Max reps) 3x 20 Banded Strict Pullups RPE 8 2x 15 Bent over row RPE 8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 AMRAP 18 10 Box jump overs 30 DU /90 SU 10 Push

22-06-2021 Skill Press (Max reps) 3 x 10 Push Press @ 65 % 3x 10 Strict press @ RPE Metcon Metcon (Time) For Time 5 Rounds 20 Wallballs 9/6 20 Backrack lunges 40/25 20 Burpee over Bar TC: 20 min

21.06.2021 Weightlifting Back Squat (3×10) Curtsey Back Squats Deadlift (2×8) Single Leg Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 12 cal Bike 10 Power Cleans Rx: 50 / 30 kg Metcon (AMRAP – Rounds and Reps) AMRAP

18.06.2021 Skill Metcon 3 Rounds (for qualitiy) 10 Push Ups 10 Strict Pull Ups 16 Pistols Push Ups: 6 seconds per rep Metcon Metcon (Time) 5 Rounds 60 Double Unders 15 Knee to Ellbow 15 American Swings 15 Front Rack

17-06-2021 Skill Metcon (Time) For Time 3 Rounds 10 Push ups 10 Strict pull ups 3x 8/8 Pistols Metcon Metcon (Time) For Time 5 Rounds 60 DU/180 SU 15 K2E 15 KB russian Swings 24/16 Kg 15 KB front rack

16-06-2021 Gymnastics EMOM 12 (Weight) EMOM 12 6-10 Kipping Pull ups Metcon Metcon (AMRAP – Rounds) AMRAP 8 + 8 AMRAP 8 10/8 Cal Air Bike 6 Devil press 2x 15/10 Kg 10 Squat jumps Rest 2 Min AMRAP 8

15-06-2021 Weightlifting EMOM (Weight) EMOM 6 8 push press EMOM 6 6 Push Jerk Metcon Metcon (Time) For Time For time 100 Boxjump overs 80 Box Step ups 15/10 60 Thrusters 15/10 40 Sit ups 20 Burpee Pull ups TC:

14.06.2021 Weightlifting Back Squat (3×8) 90 secondes rest between sets Deadlift (3×8) 90 seconds rest between sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 Buy In: 50 Wall Balls 1-2-3-4-5-… Snatches 2 Wall Walks Rx: Wall Ball: 9

12.06.2021 Metcon (Time) 800m Run 30 Kettlebell Swings 10 Burpees 400m Run 30 Kettlebell Strict Presses 10 Burpees 400m Run 30 Kettlebell Ground to Overhead 10 Burpees 400m Run 30 Kettlebell Goblet Squats 10 Burpees 1.600m Run Rx: 20 /