April 2022

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 Metcon Metcon (Time) 100 Alternating Dumbbell Snatches 400m Run 100 Bar Facing Burpees Rx: 22,5 | 15 kg

27-04-2022 Weightlifting EMOM 15 (Weight) EMOM 15 1: 3 Snatch @55% 2: 2 Snatch @65% 3: 1 Snatch @75% Metcon Metcon (Time) For Time: 50 Box Jumps 40 Wall Balls 9/6 30 T2B 20 PowerCleans 40/30 10 Thrusters 40/30 TC: 12

26-04-2022 Skill Accessory (Max reps) Accessory: 15 min For Quality 10 Band Strict Pull ups 10 Front Squats @60% 20 Weighted Russian Twist Metcon Metcon (AMRAP – Rounds and Reps) For Time: Teams of 2 One Work One Rest 2 Rounds 40 Cal Row 30 C2B 20 Overhead Squats @50% TC: 8 Rest 2min 2 Rounds 30 Cal Bike 30 DB Clean&Jerk 22,5/15 20 Sandbag Cleans TC: 8

25-04-2022 Skill Metcon Metcon (Time) For Time: Teams of 2 One work one Rest: 150 cal Row *every 2:30 min 8 Synchro Burpees 150 cal Bike *every 2:30 min 10 Synchro DB Snatches 22,5/15 TC: 20

20-04-2022 Skill Circle (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Overhead Lunges + Plate 2. Z-Press + 1 DB 3. Single Leg Good Morning + 1 DB or KB 4. Russian Twist 5. Heel overs 6. Gorilla Rows + 2 KB Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Rounds 12 DB Snatches 22,5/15 12 Boxjump Overs Rest 2 5 Rounds 3 WallWalks 10 Pull ups *Max DU in Remaining Time

19-04-2022 Skill Circle (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Single leg squat jumps 2. Barbell Rotation 3. Kopenhagen Plank 4. Goblet Squats + KB 5. Bent over Rows + 2 DB 6. Floor YTIs Metcon Metcon (Time) For Time: 20 – 15 – 10 Dual DB Thrusters 22,5/15 40 – 60 – 80 Slam Balls 10/6 40 – 30 – 20 Pull ups TC: 17 *One Work, one Perform Burpee Broad Jumps

14.04.2022 Weightlifting Metcon (Weight) 4 sets 5 Strict Presses (3-5sec negative) rest: 2 minutes btw sets Start light and build to a heavy set of 5 Metcon Metcon (AMRAP – Reps) AMRAP 16 10 Box Jumps Over 14 Dumbbell Snatches 200m Run Rx: Box Jump: 60 / 50 cm Dumbbell: 22,5 / 15 kg

13-04-2022 Gymnastics New Gymnastic (Max reps) Circuit: 2 Rounds- 60sec. Work / 30 sec. Change 1. Dual DB or KB Overhead Squats 2. Pallof Walk 3. Wall Sit + Plate 4. Hollow Rocks 5. Handstand Hold / Pike Hold 6. Face Pulls Metcon Metcon (Time) Buy in: 400 m run/500mrow/1000m Bike 15 – 10 – 5 Squat Cleans 60/40 C2B Pull ups Cash out: 400 m run/500mrow/1000m Bike TC: 18

12.04.2022 Core Metcon 2 rounds 60sec on / 30sec off | Single Leg Squat Jump | Barbell Rotation | Kopenhagen Plank | Goblet Squat | Bent over Row | Floor YTI Metcon Metcon (Time) Team of 2 You go – I go 50-40-30-20-10 Lunge Wall Balls Handstand Push Ups after each set 20 synchron Double Unders 10 Sandbag Cleans Rx: 6 / 4 kg

11.04.2022 Core Metcon 2 rounds 60sec on | 30sec off | Single Leg Hip Thrust | Pallof Press | Plank + Heel Touch | Russian Twist | Bulgarian Split Squat | Gorilla Row Metcon Metcon (AMRAP – Reps) AMRAP 5 10 Deadlifts 10 Toes to Bar rest: 2 min AMRAP 5 10/7 cal Bike 10 Slamballs rest: 2 min AMRAP 5 12/8 cal Row 6 Burpees over Rower Rx: Deadlift: 100 / 70 kg Slamball: 10 / 6 kg