Januar 2022 (Page 2)

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 min. AMRAP 6 40/32 cal Row 15 Shoulder to Overhead same weight 50 DU/25+25/40+10 Rest 2 min. AMRAP 6 30 WallBalls 15 T2B 50 DU/25+25/40+10

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% Rest 1 min. AMRAP 6 15-12 cal Row 50 DU/ 25+25/40+10 Rest 1 min. AMRAP 6 8 Burpee Pull ups 8 Wall Balls 9/6