WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 21.04.2025

FREE GYM!

DIENSTAG 22.04.2025

WORKOUT

Every 5:00 for 5 rounds:

400-meter run

SKILL/STRENGTH

Post workout

8 sets:

:20 air squats

:10 rest

MITTWOCH 23.04.2025

WORKOUT - FIGHT GONE BAD

3 rounds for reps:

1:00 wall-ball shots (6/9 kg) (2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (51/51 cm)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

DONNERSTAG 24.04.2025

WORKOUT - HEAVY DAY

7 sets for load:

1 clean pull

1 clean

1 hang clean

FREITAG 25.04.2025

WORKOUT

2 rounds for time:

50 double-unders

40 AbMat sit-ups

30 chest-to-bar pull-ups

STRENGTH/SKILL

Post-workout

EMOM 10:

Min. 1 | 5 Jefferson curls

Min. 2 | :20 side plank hold/side

SAMSTAG 26.04.2025

STRENGTH

A: Shoulder press

3-3-3-3-3+

SKILL

5 sets:

1 power snatch

1 overhead squat

1 squat snatch

WORKOUT

AMRAP 20 with a partner:

200-meter run

10-cal bike, row, or ski

5 power snatches (47/70 kg)

5 overhead squats

– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

SONNTAG 27.04.2025

FREE GYM!

WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 14.04.2025

WORKOUT

5 rounds for time:

15 toes-to-bars

20 box jumps (51/61 cm)

– Step down from the box.

STRENGTH/SKILL

4 x 4:00 rounds:

400-meter row

DIENSTAG 15.04.2025

WORKOUT - HEAVY DAY

For load:

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

Back squat

MITTWOCH 16.04.2025

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DONNERSTAG 17.04.2025

WORKOUT

3 rounds for time:

20 single-DB reverse lunges (15/22.5 kg)

20 burpees

200-m farmers carry

STRENGTH/SKILL

Post-workout

Accumulate:

10 DB Turkish get-ups/arm

FREITAG 18.04.2025

WORKOUT - OPEN 15.4

AMRAP 8:

3 handstand push-ups

3 cleans (56/84 kg)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

STRENGTH/SKILL

Post-workout

5 sets:

Handstand walk (15.2 m)

SAMSTAG 19.04.2025

STRENGTH

A: Shoulder press

4-4-4-4-4+

B: EMOM 14:

Min. 1 | 3 weighted pull-ups

Min. 2 | :30 plank hold

WORKOUT

3 rounds for time with a partner:

60 Russian KB swings (24/32 kg)

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

SONNTAG 20.04.2025

FREE GYM!

WORKOUT KW15

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 07.04.2025

WORKOUT

For time:

30 box jumps (61/76 cm)

1,600-m run

10 rope climbs (4.6/4.6 m)

STRENGTH/SKILL

Pre-workout

EMOM 5:

:20 double-under practice

DIENSTAG 08.04.2025

WORKOUT

AMRAP 12:

100-m single-DB suitcase carry (22.5/32.5 kg)

7 single-DB push jerks, right arm

7 single-DB push jerks, left arm

STRENGTH/SKILL

Post-workout

Accumulate:

2:00 side plank, right

2:00 side plank, left

MITTWOCH 09.04.2025

WORKOUT

For Time:

21-18-15-12-9 reps for time of:

Knees-to-elbows

Front squats (34/52 kg)

STRENGTH/SKILL

Post-workout

Accumulate:

2:00 ring support hold

DONNERSTAG 10.04.2025

WORKOUT - HEAVY DAY

For load:

Deadlift

5-5-5-5-5

STRENGTH/SKILL

Pre-workout

Banded stability work

FREITAG 11.04.2025

WORKOUT

For calories:

30:00 row or ski

– Perform 2 power snatches every 20 calories.

STRENGTH/SKILL

Pre-workout

3-4 sets:

2 power snatches

SAMSTAG 12.04.2025

STRENGTH

Shoulder press

5-5-5-5-5+

SKILL

Every 2:00 for 5 sets:

30 double-unders

1-5 strict pull ups

WORKOUT

RX

8 rounds for time with a partner:

30 burpees

20 Russian KB swings (24/32 kg)

10 chest-to-bar pull-ups

– Split the work as needed.

SONNTAG 13.04.2025

FREE GYM!