Juli 2022

27-07-2022 Weightlifting Complex (Weight) 6 x E90sec. 2 Power Clean+ 1 Jerk @75% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 12 DB Push Press 1×22,5/15 8 T2B 12 DB Power Clean 8 Burpees 200 m run

26-07-2022 Weightlifting Deadlift (Weight) 5 x E2MOM 10 RDL @ 50% of your 1RM DL Metcon Metcon (Time) AMRAP 6 1000/800 m Row 30 WB 9/6 Rest 1 AMRAP 6 40 Sit ups 20 C2B/Pull ups 10 HSPU Rest 1 AMRAP 6 50/40 Cal Bike (5 min Max) 20 DB Hang Snatch 1×22,5/15

25-07-2022 Weightlifting Squats Snatch (Weight) 5 x E2MOM Squat Snatch 3 @55% 2×2 @60% 3@ 50% Metcon Metcon (Time) 5 Rounds for Time 10 Snatches 50/35 15 Burpee over Bar 15 Pistols/30 Air Squats TC: 20

20-07-2022 Weightlifting EMOM (Weight) EMOM 6 6 Frontsquat @65% Into EMOM 6 4 Power Clean + 1 Jerk @ 60% Metcon Metcon (Time) 6 Rounds for Time 8 DB Box Step up 1×22,5/15 8 Devils Press 1×22,5/15 20 Jumping Jack 20 Mountain Climbers TC: 16

19-07-2022 Weightlifting Press (Weight) 5 x E2MOM Strict Press 6 @65% 5 @70% 3×3 @80% Metcon Metcon (Time) 6 – 5 – 4 Rounds of Cindy 3 – 2 – 1 Rounds of DT 50/30 TC: 20

18-07-2022 Weightlifting E2MOM (Weight) 5 x E2MOM 2 Deadlift @90% + 5 High Box Jumps Metcon Metcon (Time) Light Diane 27 – 21 – 15 – 9 Deadlift 70/50 (50%) HSPU Cash out: 200 m run TC: 14

13-07-2022 Weightlifting Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 DB overhead Lunges 2×22,5/15 10 DB DL 10 DB StO Rest 2 min AMRAP 7 20 mountain climbers 15 squatjumps hold 9/6WB 10 Burpee pull ups

12-07-2022 Weightlifting Complex (Weight) 7x E90Sec 2+3 1 snatch balance + 3 overhead squats Work up from 40%-70% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 6 850-1000 watt bike 10 Slamballs 10/6 10 squats +Slamball Rest 1 min AMRAP 6 10 Burpee DL 2×22,5/15 10 t2b 10 sit ups Rest 1 min AMRAP 6 50/45 cal row 20 KB thrusters 2×24/16

11-07-2022 Weightlifting Squat Clean (Weight) 7x E90Sec 1+2 1 squat clean + 2 jerk Work up from 40%-80% Metcon Metcon (Time) For Time Fran 21-15-9 Thrusters Pull ups TC : 10 Freiwillig! Accessorie Work: AMRAP 10 10/10 Paloff press 10/10 single leg RDL 20 sec. Handstand hold

08.07.2022 Metcon Metcon (AMRAP – Reps) Team of 2 AMRAP 7 A| 15 Wall Balls + 10 Toes to Bar B| Barbell Hang Hold rest: 1 min AMRAP 7 A| 15 Box Jumps + 10 Pull Ups B| Barbell Overhead Hold rest: 1 min AMRAP 7 A| 15 Power Cleans + 10 Handstand Push Ups B| Deadhang rest: 1 min AMRAP 7 A| 15 Back Squats + 10 Shoulder to Overhead B| Handstand Hold rest: 1 min AMRAP 7 A| 15 Kettlebell Swings + 10 Burpess B| Barbell Front Rack Hold Rx: Barbell: 40 | 25 kg Kettlebell: 24 | 16 kg