WORKOUT KW48

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

AMRAP 12:

20 DB front-rack walking lunges (15/22.5 kg)

2 legless rope climbs

– Use two dumbbells.

SKILL/STRENGTH

Post-workout accessory

EMOM 6

Min 1: 4 DB windmills/arm

Min 2: 2 DB Turkish get-ups/arm

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

DIENSTAG

WORKOUT

For time:

30-20-10-20-30

KB swings (16/24 kg)

15-10-5-10-15

Deficit handstand push-ups

– Hands on 25/45-lb plates.

SKILL/STRENGTH

Pre-workout skill

EMOM 6:

Min 1: Single-arm KB suitcase carry, right arm (30.5 m)

Min 2: Single-arm KB suitcase carry, left arm (30.5 m)

MITTWOCH

// BENCHMARK

WORKOUT - KELLY

5 rounds for time:

400-m run

30 box jumps (51/61 cm)

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

DONNERSTAG

WORKOUT

Every 5:00 for 7 sets:

3 power cleans

2 hang power cleans

– Build in load each set.

// ENDURANCE CLASS - PARTNER

WORKOUT

AMRAP 40

A: 400 m/ 500 m row/ski

B: 10 Wallballs

20 m DBall carry (bear hug)

10 DB snatches

20 m Farmer's Carry

- When Partner A finishes the meters, switch roles. Partner B picks up exactly where they left off in the circuit.

- Teams swap machines after 20'.

FREITAG

// BENCHMARK

WORKOUT - RANDY

For time:

75 power snatches (25/34 kg)

– 10:00 time cap.

SKILL/STRENGTH

Pre-workout strength:

EMOM 10:

1 snatch grip deadlift

1 snatch pull

1 snatch

SAMSTAG

// PARTNER

STRENGTH

Front squat

4-4-4-4-4+

SKILL

5 sets:

:30 5-8 (strict) handstand push-ups

:30 Rest

:30 5-8 (strict) toes-to-bar

:30 Rest

WORKOUT

AMRAP 20 with a partner:

50 double-unders

1 devils press (15/22,5 kg)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

SONNTAG

// FREE GYM

WORKOUT KW47

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

For time:

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

Hang power snatches (29/43 kg)

– Perform 25 double-unders after each round.

SKILL/STRENGTH

Pre-workout strength

On a 12:00 clock:

Find a heavy 1-rep hang power snatch

– This should be heavy, but not a 1-rep max.

DIENSTAG

WORKOUT

EMOM 15:

Min 1: 3 bar muscle-ups

Min 2: Max-reps alternating DB snatches (15/22.5 kg)

Min 3: Rest.

SKILL/STRENGTH

Pre-workout skill

3 sets:

5 single-arm DB overhead squats, right

5 single-arm DB overhead squats, left

MITTWOCH

// HEAVY DAY

WORKOUT

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout

Accumulate:

30 single-leg unloaded deadlifts, right leg

30 single-leg unloaded deadlifts, left leg

1:00 single-arm plank hold, right arm

1:00 single-arm plank hold, left arm

DONNERSTAG

WORKOUT

AMRAP 10:

3 power cleans (47/70 kg)

20 double-unders

– Add 10 double-unders each round.

SKILL/STRENGTH

Pre-workout strength

5 sets:

1 high hang power clean

1 hang power clean

1 below the knee power clean

// ENDURANCE CLASS

AMRAP 30

400 m run

20 double DB-Deadlifts (15/22,5 kg)

10 double DB-OH Lunges (15/22,5 kg)

5 burpee broad jumps

Rest for 5:00 minutes, then

Karen

150 Wallballs for time (6/9 kg)

FREITAG

WORKOUT

30-20-10 reps for time:

Thrusters (29/43 kg)

Ring dips

SKILL/STRENGTH

Pre-workout accessory

3 sets:

:05-:10 ring dip hold, top

:30 rest

:30 squat hold

:30 rest

:05-:10 ring dip hold, bottom

:30 rest

SAMSTAG

// PARTNER

STRENGTH

Superset

DB-Bench Press

12-12-12-12

inverted Row

12-12-12-12

SKILL

EMOM 10:

10-20 alternating shoulder taps in a handstand hold or plank hold

WORKOUT

4 rounds for time with a partner:

30 toes-to-bars

400-m run

– Share the toes-to-bars and run together.

SONNTAG

// FREE GYM

WORKOUT KW46

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

For time:

30 burpees

600-m row

30 burpees

SKILL/STRENGTH

Post-workout accessory

4 rounds:

2 Turkish get-ups/side

10 single-arm DB bent-over rows/side

20 Russian twists

– Challenging loads for rounds 3 and 4.

DIENSTAG

// BENCHMARK

WORKOUT - PARTNER CHAD1000X

For time with a partner:

1,000 weighted box step-ups (15/20 kg) (51/51 cm)

– Partners work at the same time.

MITTWOCH

// HEAVY DAY

WORKOUT

Bench press

3-2-2-1-1-1

SKILL/STRENGTH

Post-workout accessory

8 sets:

:10 L-sit holds

:20 rest

DONNERSTAG

WORKOUT

For Time

Part 1

Every 2:00 x 4 sets:

0:30 max-cal on any machine

Rest until the clock hits 10:00, and then…

Part 2

5 rounds for time of:

200-m run

10 pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

150 band pull-aparts

– Perform the reps in as few sets as possible.

// ENDURANCE CLASS

WORKOUT

Every 5:00 x 4 rounds

800-meter run

then…

Every 3:00 x 6 rounds

400-meter run

FREITAG

WORKOUT

5 rounds for time:

20 med-ball cleans (6/9 kg)

10 push presses (43/61 kg)

SKILL/STRENGTH

Post-workout accessory

3 sets:

Single-arm KB farmers carry, right (30.5 m)

Single-arm KB farmers carry, left (30.5 m)

SAMSTAG

// PARTNER

STRENGTH

Deadlift

12-12-12-12

DB-strict press

8-8-8-8-8

WORKOUT

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

SONNTAG

// FREE GYM