WORKOUT KW30

Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.

MONTAG 21.07.2025

WORKOUT

6 rounds for time:

250-m row/ski

12 hang squat cleans (29/43 kg)

12 burpees

SKILL/STRENGTH

Pre-workout

EMOM 8:

1 power clean

2 hang squat cleans

DIENSTAG 22.07.2025

WORKOUT

5 rounds:

AMRAP 2:

10 shuttle runs

Max knees-to-elbows

– Rest 2:00 between rounds.

MITTWOCH 23.07.2025

WORKOUT

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

Pull-ups

Handstand push-ups

SKILL/STRENGTH

Pre-workout

EMOM 6:

2-5 pull-ups

DONNERSTAG 24.07.2025

WORKOUT - HEAVY DAY

For load:

Deadlift

5-5-5-5-5

SKILL

Pre-workout

Banded stability work

FREITAG 25.07.2025

WORKOUT - NANCY

5 rounds for time:

400-m run

15 overhead squats (29/43 kg)

SKILL WORK

Pre-workout

5 sets:

1 power snatch

1 hang squat snatch

1 overhead squat

SAMSTAG 26.07.2025

OUTDOOR TRAINING

Anmeldung: https://www.eversports.at/org/activity/9149555e-cfc0-44b1-875b-9c9c21a206c0

Bring your Friends!

SONNTAG 27.07.2025

FREE GYM!

WORKOUT KW29

Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.

MONTAG 14.07.2025

WORKOUT

3 rounds for time:

9 hang power cleans (34/52 kg)

12 thrusters

15 lateral burpees over the bar

SKILL/STRENGTH

Pre-workout

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

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

DIENSTAG 15.07.2025

WORKOUT - HEAVY DAY

On a 20:00 clock:

Build to a 1-rep-max snatch

MITTWOCH 16.07.2025

WORKOUT

For time with a partner:

80/100-cal row

150 double-unders

100 deadlifts (43/61 kg)

150 double-unders

80/100-cal row

SKILL/STRENGTH

Post-workout

4 sets:

:20 flutter kicks

:10 rest

:20 Russian twists

:10 rest

– Add weight to the Russian twists if desired.

DONNERSTAG 17.07.2025

WORKOUT

AMRAP 16:

200-m run

100-m double-DB farmers carry (15/22.5 kg)

1:00 plank hold

SKILL

Post-workout

8 sets:

:20 double-unders

:10 rest

– Use this as practice for Saturday’s workout.

– Advanced athletes can try triple-unders or use a weighted rope.

FREITAG 18.07.2025

WORKOUT

For time:

400-m run

30 toes-to-bars

400-m run

10 wall walks

400-m run

30 toes-to-bars

400-m run

SKILL WORK

Post-workout

3 sets:

10 good mornings

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

SAMSTAG 19.07.2025

STRENGTH

Deadlift

4-4-4-4-4+

SKILL

EMOM 8:

3-8 (strict) handstand push-up

WORKOUT

3 rounds for time with a partner:

100-m synchro walking lunge

200 double-unders

400-m med-ball carry (6/9 kg)

– Break up the double-unders between partners and switch who carries the ball as needed.

SONNTAG 20.07.2025

FREE GYM!

WORKOUT KW28

Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.

MONTAG 07.07.2025

WORKOUT

For time:

15-12-9-6-3

Box jumps (61/76 cm)

10-8-6-4-2

Overhead squats (47/70 kg)

SKILL WORK

Post-workout

2 sets:

3 Turkish get-ups/side

DIENSTAG 08.07.2025

WORKOUT

AMRAP 15:

10 push-ups

20 AbMat sit-ups

30 single-unders

SKILL/STRENGTH

Pre-workout

1 round:

:30 single-unders

:30 rest

:30 single-leg single-unders

:30 rest

:30 single-leg single-unders

:30 rest

:30 running step single-unders

:30 rest

:30 running step single-unders

:30 rest

:30 running step single-unders

:30 rest

MITTWOCH 09.07.2025

WORKOUT

5 rounds for time:

250/300-m row

5 power cleans (56/84 kg)

SKILL/STRENGTH

Pre-workout

On a 10:00 clock:

Build to a heavy set of 2 touch-and-go cleans

DONNERSTAG 10.07.2025

WORKOUT - HEAVY DAY

For load:

Thruster

3-3-2-2-1-1-1

FREITAG 11.07.2025

WORKOUT

For time:

1,600-m run

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

100 KB snatches (16/24 kg)

SAMSTAG 12.07.2025

STRENGTH

Deadlift

5-5-5-5-5+

SKILL

EMOM 8:

0:30 3-8 (strict) Pull ups

0:30 3-8 (strict) T2B

WORKOUT

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

SONNTAG 13.07.2025

FREE GYM!