WORKOUT KW49

Welcome to December! This month, the focus is pulling.

MONTAG

WORKOUT

AMRAP 7:

3 deadlifts (102/143 kg)

10 box jumps (61/76 cm)

SKILL/STRENGTH

Pre-workout accessory

Every 2:00 for 5 rounds:

3 high box jumps

5 single-leg KB Romanian deadlifts, right

5 single-leg KB Romanian deadlifts, left

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Overhead squat

3-3-3

Front squat

3-3-3

Back squat

3-3-3

MITTWOCH

WORKOUT

AMRAP 15:

200-m run

3 rope climbs (4.6/4.6 m)

40 double-unders

SKILL/STRENGTH

Post-workout accessory

Accumulate:

10 KB Turkish get-ups/arm

– Switch arms as desired.

DONNERSTAG

WORKOUT

For time:

65/80-cal row

70 sit-ups

60 KB swings (16/24 kg)

50 KB goblet-hold lunges

40 burpees

20/30-cal row

//ENDURANCE CLASS - PARTNER

WORKOUT

EMOM40:

1) 15/12 cal row/ski

2) 8 DBall over shoulder

3) 10 DB Thrusters

4) 15/12 cal row/ski

5) 12 alt. DB lunges

FREITAG

// BENCHMARK

WORKOUT - RANDY

For time:

30-20-10

Thrusters (25/34 kg)

9-6-3

Wall walks

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 5 rounds:

5 thrusters

– Start each set with a squat clean.

– Build in load.

SAMSTAG

// PARTNER

STRENGTH

Front squat

3-3-3-3-3+

SKILL

8 rounds:

:20 triple-unders

:20 rest

WORKOUT

AMRAP 15 with a partner:

10 shuttle runs

3 power snatches (43/61 kg)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

SONNTAG

// FREE GYM

WORKOUT KW48

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

AMRAP 12:

20 DB front-rack walking lunges (15/22.5 kg)

2 legless rope climbs

– Use two dumbbells.

SKILL/STRENGTH

Post-workout accessory

EMOM 6

Min 1: 4 DB windmills/arm

Min 2: 2 DB Turkish get-ups/arm

– Build in load, but only as quality mechanics allow.

DIENSTAG

WORKOUT

For time:

30-20-10-20-30

KB swings (16/24 kg)

15-10-5-10-15

Deficit handstand push-ups

– Hands on 25/45-lb plates.

SKILL/STRENGTH

Pre-workout skill

EMOM 6:

Min 1: Single-arm KB suitcase carry, right arm (30.5 m)

Min 2: Single-arm KB suitcase carry, left arm (30.5 m)

MITTWOCH

// BENCHMARK

WORKOUT - KELLY

5 rounds for time:

400-m run

30 box jumps (51/61 cm)

30 wall-ball shots (6/9 kg) (2.7/3 m)

DONNERSTAG

WORKOUT

Every 5:00 for 7 sets:

3 power cleans

2 hang power cleans

– Build in load each set.

// ENDURANCE CLASS - PARTNER

WORKOUT

AMRAP 40

A: 400 m/ 500 m row/ski

B: 10 Wallballs

20 m DBall carry (bear hug)

10 DB snatches

20 m Farmer's Carry

- When Partner A finishes the meters, switch roles. Partner B picks up exactly where they left off in the circuit.

- Teams swap machines after 20'.

FREITAG

// BENCHMARK

WORKOUT - RANDY

For time:

75 power snatches (25/34 kg)

– 10:00 time cap.

SKILL/STRENGTH

Pre-workout strength:

EMOM 10:

1 snatch grip deadlift

1 snatch pull

1 snatch

SAMSTAG

// PARTNER

STRENGTH

Front squat

4-4-4-4-4+

SKILL

5 sets:

:30 5-8 (strict) handstand push-ups

:30 Rest

:30 5-8 (strict) toes-to-bar

:30 Rest

WORKOUT

AMRAP 20 with a partner:

50 double-unders

1 devils press (15/22,5 kg)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

SONNTAG

// FREE GYM

WORKOUT KW47

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

For time:

1-2-3-4-5-6-7-8-9-10 reps for time:

Hang power snatches (29/43 kg)

– Perform 25 double-unders after each round.

SKILL/STRENGTH

Pre-workout strength

On a 12:00 clock:

Find a heavy 1-rep hang power snatch

– This should be heavy, but not a 1-rep max.

DIENSTAG

WORKOUT

EMOM 15:

Min 1: 3 bar muscle-ups

Min 2: Max-reps alternating DB snatches (15/22.5 kg)

Min 3: Rest.

SKILL/STRENGTH

Pre-workout skill

3 sets:

5 single-arm DB overhead squats, right

5 single-arm DB overhead squats, left

MITTWOCH

// HEAVY DAY

WORKOUT

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout

Accumulate:

30 single-leg unloaded deadlifts, right leg

30 single-leg unloaded deadlifts, left leg

1:00 single-arm plank hold, right arm

1:00 single-arm plank hold, left arm

DONNERSTAG

WORKOUT

AMRAP 10:

3 power cleans (47/70 kg)

20 double-unders

– Add 10 double-unders each round.

SKILL/STRENGTH

Pre-workout strength

5 sets:

1 high hang power clean

1 hang power clean

1 below the knee power clean

// ENDURANCE CLASS

AMRAP 30

400 m run

20 double DB-Deadlifts (15/22,5 kg)

10 double DB-OH Lunges (15/22,5 kg)

5 burpee broad jumps

Rest for 5:00 minutes, then

Karen

150 Wallballs for time (6/9 kg)

FREITAG

WORKOUT

30-20-10 reps for time:

Thrusters (29/43 kg)

Ring dips

SKILL/STRENGTH

Pre-workout accessory

3 sets:

:05-:10 ring dip hold, top

:30 rest

:30 squat hold

:30 rest

:05-:10 ring dip hold, bottom

:30 rest

SAMSTAG

// PARTNER

STRENGTH

Superset

DB-Bench Press

12-12-12-12

inverted Row

12-12-12-12

SKILL

EMOM 10:

10-20 alternating shoulder taps in a handstand hold or plank hold

WORKOUT

4 rounds for time with a partner:

30 toes-to-bars

400-m run

– Share the toes-to-bars and run together.

SONNTAG

// FREE GYM