Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.
MONTAG 28.07.2025
WORKOUT
For time:
60 KB swings (16/24 kg)
25/30-cal bike
60 KB swings
SKILL/STRENGTH
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
DIENSTAG 29.07.2025
WORKOUT - HEAVY DAY
For load:
Squat clean
2-2-2-2-2-2-2
SKILL/STRENGTH
Post-workout
3 rounds:
:30 med-ball bear hug (6/9 kg)
:30 med-ball bear-hug squats
– Hold the medicine ball in a bear hug for the full 3:00.
MITTWOCH 30.07.2025
WORKOUT
5 rounds for time of:
20 sit-ups
15 box jumps (51/61 cm)
10 chest-to-bar pull-ups
SKILL/STRENGTH
Post-workout
Accumulate:
10-30 banded hip extensions
– Hold the top and bottom of each rep for :01.
DONNERSTAG 31.07.2025
WORKOUT
AMRAP 9:
30 double-unders
3 shoulder presses (43/61 kg)
SKILL/STRENGTH
Pre-workout
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
FREITAG 01.08.2025
WORKOUT
For time:
1,600-m run
1,000-m row/ski
1,600-m run
SAMSTAG 02.08.2025
STRENGTH
Deadlift
2-2-2-2-2+
STRENGTH/SKILL
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
WORKOUT
3 rounds for time with a partner:
90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups
– One partner works while the other rests.
SONNTAG 03.08.2025
FREE GYM!