März 2022

30-03-2022 Weightlifting Strong (Weight) 3-4 Rounds 15/15 Banded Pallof Press 10/10 Single leg Good Morning +DB or KB 12 Strict chin ups TC: 12 Metcon Metcon (Time) 5 Rounds 1 Wall Walks 3 BMU/ 6 C2B Pull ups/ 9 Pull ups 1 Wall Walk 12 Power Snatch 40/30 TC: 14

29-03-2022 Weightlifting OHS (Weight) EMOM 6 5/5 DB overhead squats Work up to heavy AMRAP 8 10 Single leg T2B Strict 30 standing YTIs Metcon Metcon (Time) 30 – 20 –10 Plate Gound to Overhead 20/10 T2B Box Jump Overs (Step Down) Deadlift 50/30

28-03-2022 Weightlifting TGS (Weight) Turkish get ups Metcon Metcon (Time) For Time: 100 DU 800 m run/1000m row, Ski/2000m Bike 60 Sit ups 40 Burpees 20 Thrusters 40/30 Rest 2 min: 50 DU 400m run/450m Row, ski/ 1000m Bike 30 Sit ups 20 Burpees 10 Thrusters TC: 22

23-03-2022 Weightlifting EMOM (Weight) EMOM 16 Odd: 10 plate Overhead lunges 20/10 Even: 30-40 sec. Handstand hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 4 Devils Press 1×22,5/ 15 6 Wallballs 9/6 20 DU Rest 3 min AMRAP 6 4 C2B Pullups 6 DB Thrusters 1×22,5/ 15 1 Wall Walk

22-03-2022 Weightlifting EMOM (Weight) EMOM 16 Odd: 5 Overhead squats @60% Even: 12 V-ups Metcon (Time) Buy in: 800m run/ 1000m row/ 2000m bike Into: 7 Rounds 5 HSPU 30 DU 3 Snatches @75% Cash out: 50 Box Step ups + Slamball 10/6 TC: 20 Metcon

21-03-2022 Weightlifting EMOM (Weight) EMOM 14 Odd: 40-60 DU (Max. 45 sec.) Even: 5 Squat Clean @45% Metcon Metcon (Time) For Time : 50-40-30-20-10 Wallballs 9/6 25-20-15-10-5 Power Cleans 50/30 TC: 20

16-03-2022 Weightlifting Supersets (Weight) 4x Supersets 12 Strict Pullups 12 Double KB front rack Squats @RPE 7 30 sec. Rest between Movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 DB+ KB Deadlift 24+22,5/16+15 10 KB Shoulder to Overhead 10 DB Shoulder to Overhead 15 V-ups

15-03-2022 Weightlifting Supersets (Weight) 4x Supersets 6-8 Strict T2B 10 Snatchgrip good morning @RPE 7 30 sec. Rest between Movements Metcon Metcon (Time) Cindy full of Grace 3 Rounds for Time: 3 Rounds Cindy 10 Clean &Jerk 60/40 *Cindy = 5Pull ups, 10 push ups, 15 Air Squats TC: 18

14-03-2022 Weightlifting Supersets (Weight) 4x Supersets 10/10 Bulgarian Split Squats + KB or DB @RPE 7 15/15 Bent over row +KB or DB @RPE 7 30 sec. Rest between Movements Metcon Metcon (AMRAP – Rounds) AMRAP 20 400 m run/ 450m row/ 1000m bike 20 Box Step ups 20 DB single Arm Hang Clean &Jerk 22,5/ 15 20 Sit ups

09-03-2022 Weightlifting EMOM 16 (Weight) EMOM 16 Odd: 3 Power Snatch /No Touch and go Even: 2 Squat Snatch Work up to a Heavy Weight with Good Form Metcon Metcon (Time) 21-15-9 Power Clean 50/30 Burpee Box jumps Rest 3 min 9-15-21 Burpee Box jumps Power Clean 60/35 TC: 20