WORKOUT KW51

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

MONTAG

WORKOUT

21-15-9-9 reps for time:

Hang squat cleans (29/43 kg)

Pull-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

5-10 GHD back extensions or banded good mornings

DIENSTAG

WORKOUT

3 rounds for time:

400-m run

30 double-DB push presses (12.5/15 kg)

SKILL/STRENGTH

Post-workout accessory

Accumulate:

100 empty barbell good mornings

MITTWOCH

WORKOUT

21-15-9 reps for time:

Knees-to-elbows

Chest-to-bar pull-ups

– Perform 50 double-unders after each round.

SKILL/STRENGTH

Post-workout accessory

3 sets:

100-m bottom-up KB carry

– Switch hands as needed.

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

3-2-2-1-1-1

– Start at 80% of 1-rep max.

– Build to a heavy 1-rep-max backsquat.

// ENDURANCE CLASS

WORKOUT - 12 Days of Endurance

1: 200/250m row/ski

2: double DB-Deadlift (10/15 kg)

3: Burpee broad Jump (80/100 cm)

4: double DB-Devil Press (10/15 kg)

5: Dumbbell thruster (10/15 kg)

6: KB-Goblet Squat (16/24 kg)

7: Box Jumps

8: alt. DB-Lunges (10/15 kg)

9: Push ups

10: Wall Balls (6/9 kg)

11: Pull ups

12: DB-Box Step ups (10/15 kg)

FREITAG

WEIHNACHTSFEIER

SAMSTAG

// X-MAS PARTNER-WOD

STRENGTH

A: Bench Press

3-3-3-3-3+

Max reps on the last set

B: DB-Bent over row

8-8-8-8-8+

Max reps on the last set

WORKOUT

For Time in Teams of 3

5000m row/ski

Partner A: row/ski

Partner B: 1 round of:

3 D-Ball/Sandbag squatclean

6 D-Ball/Sandbag squats

12 Burpee over D-Ball/Sandbag

Partner C: Rest

All Partners rotate when Partner B finishes his round of movements

SONNTAG

// FREE GYM

WORKOUT KW50

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

MONTAG

// FREE GYM

DIENSTAG

WORKOUT

EMOM 20:

Min 1 | :30 handstand hold

Min 2 | :30 chin-over-bar pull-up hold

Min 3 | :30 max handstand push-ups

Min 4 | max-cal row

Min 5 | rest

– Accumulate :30 in the holds.

SKILL/STRENGTH

Post-workout accessory

3 sets:

:30 Russian twists (14/20 lb)

:30 rest

:30 hollow rocks

:30 rest

– Use a medicine ball for the Russian twists.

MITTWOCH

WORKOUT

AMRAP 7:

3 power cleans (70/102 kg)

10 triple-unders

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Build to a heavy power clean single

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

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

Deadlift

– Start at 75% of 1-rep max.

– Build to a heavy 1-rep-max deadlift.

// ENDURANCE CLASS - PARTNER

WORKOUT

AMRAP 40 with a partner:

800-meter run

80 KB swings (16/24 kg)

80 KB walking lunges

800-meter run

– Run together, and split KB work as desired.

FREITAG

WORKOUT

9 rounds for time:

2 ring muscle-ups

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

SKILL/STRENGTH

Post-workout strength

3 sets:

15 DB bench presses

SAMSTAG

// PARTNER

SKILL/STRENGTH

5 sets:

:40 (strict) handstand push-ups (5-10 reps)

:20 rest

:40 alternating dumbbell renegade rows

:20 rest

3 rounds for completion:

100-meter sandbag or D-ball bear-hug carry as heavy as possible

100-meter overhead plate carry (15/20 kg)

WORKOUT

5 rounds for time with a partner:

20 front squats (34/52 kg)

30 kettlebell swings (24/32 kg)

40 partner medicine-ball sit-ups (6/9 kg)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

SONNTAG

// FREE GYM

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