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WORKOUT KW27

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


    MONTAG 30.06.2025


    WORKOUT

    For time:

    800-m run

    Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)

    3 rope climbs (4.6/4.6 m)

    400-m run

    Double-DB front-rack walking lunge (22.9 m)

    3 rope climbs

    200-m run

    Double-DB front-rack walking lunge (22.9 m)

    3 rope climbs


    SKILL WORK

    Post-workout

    3 rounds:

    :20 L-sit hold

    1:00 jog, row, bike, or jump rope



    DIENSTAG 01.07.2025


    WORKOUT

    Every 3:00 x 8 rounds:


    Odd rounds:

    15 toes-to-bars

    45 double-unders


    Even rounds:

    45 double-unders

    12/15-cal row


    SKILL/STRENGTH

    Post-workout

    3 sets:

    Suitcase carry, right (30.5 m)

    Suitcase carry, left (30.5 m)



    MITTWOCH 02.07.2025


    WORKOUT - HEAVY DAY

    3-3-3-3-3-3-3

    Back squat



    DONNERSTAG 03.07.2025


    WORKOUT - RANKEL

    AMRAP 20:

    6 deadlifts (70/102 kg)

    7 burpee pull-ups

    10 KB swings (24/32 kg)

    200-m run



    FREITAG 04.07.2025


    WORKOUT

    21-15-9-21 reps for time:

    Sumo deadlift high pulls (29/43 kg)

    Push presses (29/43 kg)

    Cal Row/Ski



    SAMSTAG 05.07.2025


    STRENGTH

    5 sets for load:

    10 close-grip bench presses


    SKILL

    EMOM 10:

    2 dumbbell overhead squats/arm


    – This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.


    WORKOUT - PARTNER BADGER

    3 rounds for time with a partner:

    30 squat cleans (29/43 kg)

    30 pull-ups

    800-m run

    – Athletes run together and break up the cleans and pull-ups as needed.



    SONNTAG 06.07.2025


    FREE GYM!

    WORKOUT KW26

      Welcome to June! This month, we focus on heavy lifting.



      MONTAG 23.06.2025


      WORKOUT

      For time with a partner:

      225/300-cal row

      – One partner rows at a time; trade off as desired.

      – Non-rowing partner must accumulate :30 plank hold with each transition


      SKILL WORK

      Post-workout

      AMRAP 6:

      20 band pull-aparts

      10 banded pass throughs

      10 banded high pulls



      DIENSTAG 24.06.2025


      WORKOUT

      5 rounds for time:

      15 hang power snatches (29/43 kg)

      15 bar-facing burpees


      SKILL/STRENGTH

      Pre-workout

      Every 2:00 for 10:00:

      1 power snatch

      1 hang squat snatch

      – Share a bar with a partner.

      – Build in load as mechanics allow.



      MITTWOCH 25.06.2025


      WORKOUT

      25-20-15-10-5 reps for time:

      Chest-to-bar pull-ups

      – 10 shuttle runs between rounds.

      – 1 shuttle run is 25 ft down and back.


      SKILL/STRENGTH

      Post-workout

      8 sets:

      :20 hollow rocks

      :10 rest



      DONNERSTAG 26.06.2025


      WORKOUT

      AMRAP 15:

      100-m DB suitcase carry (15/22.5 kg)

      20 box jumps (51/61 cm)

      20 single-arm DB push presses

      – Use one dumbbell.

      – Step down from the box.

      – Switch hands as needed on the suitcase carries and push presses.


      SKILL/STRENGTH

      Post-workout

      2 sets:

      5 single-arm DB suitcase deadlifts, right

      5 single-arm DB suitcase deadlifts, left

      – Rest 1:00 between sets.



      FREITAG 27.06.2025


      WORKOUT

      5 rounds:

      AMRAP 2:

      20 wall-ball shots (9/13 kg) (2.7/3 m)

      Max ring muscle-ups

      – Rest 2:00 between rounds.


      STRENGTH/SKILL

      Pre-workout

      Ring muscle-up skill work



      SAMSTAG 28.06.2025


      OUTDOORTRAINING


      ➡️ ANMELDUNG

      WORKOUT KW25

        Welcome to June! This month, we focus on heavy lifting.


        MONTAG 16.06.2025


        WORKOUT

        5 rounds for time of:

        12 single-arm KB snatches (16/24 kg)

        15 hand-release push-ups

        30 air squats


        SKILL WORK

        Pre-workout

        5 sets/arm:

        1 single-arm Russian KB swing

        1 single-arm KB swing + pull back

        1 single-arm KB snatch



        DIENSTAG 17.06.2025


        WORKOUT

        7 rounds for time of:

        30 double-unders

        200-m run


        SKILL/STRENGTH

        Post-workout

        Accumulate:

        200-m bottom-up KB carry

        – Switch arms as needed.



        MITTWOCH 18.06.2025


        WORKOUT - HEAVY DAY

        For load:

        Deadlift

        5-3-3-1-1-1-1

        – Build to a 1-rep max.



        DONNERSTAG 19.06.2025


        FREE GYM!



        FREITAG 20.06.2025


        WORKOUT

        For time:

        24-18-12

        Toes-to-bars

        12-9-6

        Front squats (61/93 kg)


        STRENGTH/SKILL

        Pre-workout

        Every 2:00 for 5 sets:

        1 squat clean

        1 pause front squat

        1 front squat

        – Build in load as mechanics allow.



        SAMSTAG 21.06.2025


        STAMINA

        3 rounds for time:

        300-meter run

        :30 rest

        200-meter run

        1:00 rest

        100-meter run

        1:30 rest


        SKILL

        Every 2:00 for 5 sets:

        5-8 (strict) Handstand push-up

        5-8 (strict) toes to bar



        WORKOUT - PARTNER MONTI

        AMRAP 30 with a partner:

        50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

        15 cleans (43/61 kg)

        50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

        10 snatches (43/61 kg)



        SONNTAG 22.06.2025


        FREE GYM!

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