FilderAthletics

18-05-2022 Weightlifting Complex (Weight) 5 x E90 sec. 40-60 DU (45 sec. Max) 7 HSPU Into: EMOM 5 6/6 One Arm DB Z-Press light + 15 Band Facepulls Metcon Metcon (Time) 4 Rounds 10 Hang Powercleans 60/40 10 Shoulder to

17-05-2022 Weightlifting Snatch (Weight) EMOM 6 6 Power Snatch touch ´n´ go @60% Into: EMOM 6 6 Snatchgrip DL @90% Metcon Metcon (AMRAP – Reps) 2 Rounds of: E3MOM 27/22 cal Bike E3MOM 35/30 cal Bike + 5 Burpees E3MOM

16-05-2022 Skill AMRAP (Max reps) AMRAP 15 for Quality 10 Barbell Biceps Curl 8 Strict Pull ups 1:00 Plank Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 12 cal Bike 12 Push ups 12 Bent over Row 40/30 Rest

11-05-2022 Weightlifting Complex (Weight) 7 x E2MOM 3 + 3 3 Snatch Balance + 3 Overhead Squat 2x@35%, 2x@45%, 3x@55% Metcon Metcon (Time) For Time: 2-4-6-8-10-12-14-16-18-20 Wall Balls 9/6 Medball Squatjumps Hollow Arch T2B TC: 20

10-05-2022 Weightlifting Complex (Weight) 5 x E90Sec. 2+2+1 2 Squatclean+2Frontsquat+1 Jerk @70% Into: 8 x E2MOM 10 Deadlift @75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 20 Cal Bike 15 DB Thrusters 2×15/10 10 Push ups Rest 1

09-05-2022 Weightlifting Frontsquats (Weight) 4 x E2MOM 8 Frontsquats @65-70% Into: 4 x EMOM 3 Pause Frontsquat @50-55% 4 Sec. Pause at Bottom Metcon Metcon (Weight) 2-2-2-2-3 On / 1 min Rest 10 DL 70/50 10 Burpees Max C2B Pull

04-05-2022 Weightlifting Complex (Weight) 7 x E2MOM Complex 2 PowerClean + 2 FrontSquat + 2 Push Jerk Build up to a Heavy Complex Metcon Metcon (Time) Buy in: 800 m run/1000mrow/2000mBike 6 Rounds 3 Muscle Ups/ 6C2B 6 Pistols /

03-05-2022 Gymnastics Quality (Max reps) 15 min for Quality 8/8 KB Windmill 20 L-sit Heel overs 10/10 Goblet BSS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 30 Mountain Climbers 20 Pull ups 10 Burpees 6 DB Squat Snatch

02-05-2022 Weightlifting C&J (Weight) AMRAP 15 2 Clean&Jerk Work up to a Heavy Double Metcon Metcon (Time) Buy in: 100 DU 21 – 15 – 9 Single Leg T2B DL 100/70 HSPU TC: 14

28.04.2022 Gymnastics Metcon (AMRAP – Reps) 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 10s 3-7 Toes-to-Bar Rest 60s | Choose a rep scheme and stick to it over all rounds | Ideally reps are performed unbroken