Mai 2022

31-05-2022 Weightlifting Complex (Weight) AMRAP 7 / Handstand Hold Into: EMOM 7 / 12 Pistols Metcon Metcon (Time) A) 2-2-2-2 Intervall Rest 1 min 2 BMU/4 C2B/ 6 PU 40 DU/ (45 sec.) Max Thrusters 40/30 B) Max Squat Cleans 70/50 TC: 15

30-05-2022 Weightlifting Complex (Weight) 7x E2MOM 3+3 3 Snatch Balance + 3 Overhead Squats Work up to a heavy Complex Metcon Metcon (Time) 10-20: Cal Bike/ WB / Sit ups 9/6 10-20: Cal Row/ Burpees/ T2B 10-20: DL/ HPC/ StO 50/35 TC: 16

25-05-2022 Weightlifting Quality (Weight) 15 min For Quality 12 Strict Pull ups 15 weighted Hip Thrust 30 sec. Hollow Hold 20 Cossack Squats (weighted) Metcon Metcon (Time) PartnerWOD "Hang in there buddy" For Time: *one work, one hang on a bar 150 DU / 300 SU 100 WB 9/6 75 HSPU / Pike 50 Air Squats + WB 25 C2B Pull ups Buy out: 20 Synchro Devils Press 1×22,5/15 TC: 20

24.05.2022 Weightlifting Metcon (Weight) EMOM 7 7 Front Squats direct into complex of every 90sec x 5 sets 1 Squat Clean 2 Front Squats 1 Jerk EMOM: 60% Complex: 70% of 1RM Front Squat Metcon Metcon (Time) 6 rounds 6 Toes to Bar 5 Thrusters 4 Burpees over bar direkt into 6 rounds 5 Thruters 4 Burpees over bar 3/6/8 Muscle Ups / Chest to Bar Pull Ups / Pull Ups Rx: 50/ 35 kg

23-05-2022 Weightlifting Complex (Weight) 4 x E2MOM 6 Deadlifts @75% Into: 5 x E90sec. 4 Snatches @ 60-75% Metcon Metcon (Weight) 2 Rounds of: E2MOM 17/13 Cal Bike E2MOM 15 Burpee to Bar E2MOM 20/17 Cal Row E2MOM 12 DB Snatches + 20 Mountain Climbers 22,5/15

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 Overhead 10 Frontsquats * 30 DU after each Round TC 18

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 20 DB Thrusters + 20 V-Ups 2×15/10

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 2 min AMRAP 5 15 cal Row 15 Squatjumps + Medball 9/6 15 Candlestick Toe Touches Rest 2 min AMRAP 5 9 Pull ups 9 HSPU 9 T2B

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 min AMRAP 6 20 Cal Row 15 KB Swing 24/16 10 Goblet Squats 24/16 Rest 1 min AMRAP 6 Light DT 40/30 12 DL 9 HPC 6 StO