Juni 2022

29-06-2022 Gymnastics EMOM 12 (Weight) EMOM 12 Odd: 45 sec. Farmers Walk Even: HSPU/ Pike Psh ups 1/3 of Your unbroken set Metcon Metcon (AMRAP – Reps) AMRAP 6 6 Clusters 8 Bike cal Rest 1 min AMRAP 6 6 Devils Press 12 Row cal Rest 1 min AMRAP 6 8 T2B 200m Run

28-06-2022 Gymnastics EMOM 12 (Weight) EMOM 12 Odd: 4 Man Makers Even: 15-20 Slamballs Metcon Metcon (Time) 3 – 2 – 1 Rounds of: 10 C2B/ Pull ups 10 Burpee Box Jump overs Run 400m after Rounds TC: 15

27-06-2022 Gymnastics EMOM 12 (Weight) EMOM 12 Odd: 15 – 20 KB Swings mid weight Even: 40-60 DU (45sec. Jump Rope) Metcon Metcon (Time) For Time 50-40-30-20-10 Air Squats 25-20-15-10-5 KB SDHP 32/24 50-40-30-20-10 sit ups 25-20-15-10-5 KB Swings TC : 20

22-06-2022 Gymnastics AMRAP 15 (Weight) AMRAP 15 for Quality 10/10 weighted Hip Thrust 12 Strict Pull ups 8/8 Z-Press 20 Plank Shoulder Taps Metcon Metcon (Time) Teams of 2, For Time: Run together 400m 50 DB Snatch 22,5/15 50 T2B 100 DU/SU each 50 T2B 50 DB Snatch 400m run together TC: 20

21-06-2022 Skill AMRAP 15 (Weight) AMRAP 15 for Quality 20 weighted Elevated rev. Lunges 20 V-Ups 10/10 Lateral Raise 10/10 rear delt Kickback 10 Diamond Push ups Metcon Metcon (Time) For Time: 5 Rounds 12 DB Thrusters 2×22,5/15 24 Burpees over DB Directly Into 5 Rounds 15 Pull ups 15 Front Squats 50/35 TC: 20

20-06-2022 Skill Metcon (AMRAP – Rounds and Reps) AMRAP 15 for Quality 10/10 KB Windmill 10/10 KB Cossack Squats 10/10 KB Suitcase DL 30 sec. Hollow Hold 30 sec. L-sit Hang Metcon Team of 2 (Weight) Teams of 2 , For Time: o 100 cal Row/ 90 cal Bike 4 Lanes Handstand Walk/ 8 Wall Walks 40 C2B / PU 4 Lanes Handstand Walk/ 8 Wall Walks 30 HSPU/ Pikes 4 Lanes Handstand Walk/ 8 Wall Walks 20 Devils Press 1×22,5/15 4 Lanes Handstand Walk/ 8 Wall Walks 50 cal Row/ 45 cal Bike TC: 20 One work, one rest

15-06-2022 Weightlifting Complex (Weight) EMOM 12 1: 6-8 Overhead squats @60% 2: 1 Round DT @same weight 3: Rest Metcon Metcon (AMRAP – Reps) 17.5.22 Repeat 2 Rounds of: E3MOM 27/22 cal Bike E3MOM 35/30 cal row + 5 Burpees E3MOM 20 DB Thrusters + 20 V-Ups 2×15/10

14-06-2022 Weightlifting Complex (Weight) 3 x E2MOM Push Press 6@40%, 4@50%, 2@60% Into: 4x E2MOM Power Clean (Touch and go) 5@50%, 4@55%, 3@60%, 2@65% Metcon Metcon (Time) Frankabell For Time: 21-15-9 Thrusters 45/30 Pull ups Directly Into: 21-15-9 Snatches 40/25 WallBalls 9/6 TC: 15

13-06-2022 Weightlifting EMOM (Weight) EMOM 12 1: 60 DU / 45sec jump rope 2: 15 HSPU/ 45sec. WallWalks/ Pike push ups 3: Rest Metcon Metcon (Time) For Time 100 Air Squats 75 Sit ups 50 Push ups 25 Pull ups 50 WB 9/6 40 Slamballs 10/6 30 T2B 20 Burpees TC : 20

09-06-2022 Weightlifting For Quality (Weight) AMRAP 15 For Quality 15 Strict Pullups 15 V-ups 10/10 Bulgarien Split Squats @Light weight 30sec. Hollow arch hold Metcon Metcon (Time) For Time: Buy in : 400m run 25 – 20 – 15 Burpee Boxjump Over 5 – 5 – 5 Powerclean @75-80% (Heavy) Cash out: 400m run TC: 17