WORKOUT KW17

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

MONTAG

// BENCHMARK

WORKOUT

For Time:

2,000-m row

DIENSTAG

WORKOUT

8 rounds for reps:

On a 1:00 clock:

100-m sprint

Max clean and jerks (34/52 kg)

– Rest 3:00 between rounds.

// WEIGHTLIFTING

4 sets x 4 unbroken reps Snatch at 50-60%

3 sets x 3 unbroken reps Snatch at 60-70%

2 sets x 2 unbroken reps Snatch at 70-80%

4 sets x 6 Frontsquats at 75-80%

MITTWOCH

WORKOUT

Every 5:00 x 5 Rounds

15 Burpee Box Jumps 60/50cm

400m Run

SKILL/STRENGTH

3 Rounds

:45 Dead Hang

:45 Handstand Hold

DONNERSTAG

WORKOUT

EMOM 15:

Min 1 | 15 toes-to-bars

Min 2 | :30 bike/row/ski for calories

Min 3 | 20 hip extensions/Good mornings

// ENDURANCE

For time:

1,600-m run

2,000-m row/ski

1,600-m run

2,000-m ski/row

FREITAG

WORKOUT

For time:

100 double-unders

60 DB deadlifts (22.5/32.5 kg)

100 double-unders

45 DB hang power cleans (22.5/32.5 kg)

100 double-unders

30 DB push jerks (22.5/32.5 kg)

– Use two dumbbells.

SAMSTAG

// TEAM

SKILL/STRENGTH

Deadlift

5-5-5-5-5+

DB Strict Press

20-20-20 (unbroken)

WORKOUT

For time with a partner:

100-cal air bike/row/ski

80 V-ups

6:00 accumulated pull-up bar hang

80 V-ups

100-cal air bike/row/ski

– 30:00 time cap.

– Share the work as desired.

SONNTAG

// FREE GYM

WORKOUT KW16

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

MONTAG

// HEAVY DAY

WORKOUT

For load:

Hang squat clean

2-2-2-2-2-2-2

Skill Work

Pre-workout strength + skill

1 set:

5 hang squat cleans

5 hang squat cleans

3 hang squat cleans

3 hang squat cleans

– Perform 3 broad jumps after each set.

– Build in load through all unbroken sets.

– Rest 1:30 between each.

DIENSTAG

WORKOUT

10 rounds for time:

2 rope climbs (4.6/4.6 m)

10 GHD sit-ups or 15 AbMat sit-ups

25 double-unders

// WEIGHTLIFTING

4 sets x 5 reps Clean & Jerk at 50-60%

3 sets x 4 reps Clean & Jerk at 60-70%

2 sets x 3 reps Clean & Jerk at 70-80%

5 Sets of 5 Overhead Squats at 75-80%

MITTWOCH

WORKOUT

For time:

15 power snatches (34/52 kg)

24/30-cal row/ski/bik

15 power snatches

SKILL/STRENGTH

Pre-workout strength

Every 1:30 for 6 sets:

Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Sets- 4-6: 3 power snatches

– Build in load.

DONNERSTAG

WORKOUT

400/500-m row/ski

15 KB goblet squats (16/24 kg)

:30 L-sit hold

SKILL/STRENGTH

Post-workout challenge

For time with a partner:

Complete 1,000 meters of “rowling”

– Partners alternate exact 100-m attempts.

– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.

– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.

– The next row cannot start until both athlete have finished the punishment.

// ENDURANCE

WORKOUT

Death By Triple Play by Agnes

EMOM 12: Row (Calories)

Min 1: 8 Calories

Min 2: 9 Calories

Min 3: 10 Calories

...Add 1 calorie every minute until 12:00.

Rest 3 Minutes

EMOM 12: Burpees

Min 1: 8 Reps

Min 2: 9 Reps

Min 3: 10 Reps

...Add 1 rep every minute until 12:00.

Rest 3 Minutes

EMOM 12: Wall-Ball Shots

Min 1: 8 Reps

Min 2: 9 Reps

Min 3: 10 Reps

...Add 1 rep every minute until 12:00.

-Start at 5 reps if 8 reps represents more than 40 seconds of work in the first minute.

FREITAG

WORKOUT

1-3-5-7-9-11-13-15 reps for time of:

DB push presses (10/15 kg)

DB front squats

DB thrusters

– Use two dumbbells.

SAMSTAG

// TEAM

SKILL/STRENGTH

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

Strict handstand push-ups

Strict chin-ups

– Complete the round of 10 in 3 sets or fewer for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.

WORKOUT

10 rounds for time, with a partner:

Double-KB front-rack carry (22.9 m) (16/24 kg)

15 box jump-overs (51/61 cm)

Double-KB front-rack carry (22.9 m) (16/24 kg)

– Partners alternate full rounds, for 5 rounds each.

SONNTAG

// FREE GYM!

WORKOUT KW15

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

MONTAG

// FREE GYM

DIENSTAG

WORKOUT

AMRAP 15:

3 wall walks

15 burpees

60 double-unders

SKILL/STRENGTH

Post-workout accessory

4 rounds:

:20 hollow rock

:10 rest

:20 Superman hold

:10 rest

// WEIGHTLIFTING

6 Sets of 1 High Hang Squat Snatch + 1 Low Hang Squat Snatch (80-85%)

6 Sets of 2 Snatch Push Press + 1Overhead Squat (90-100%)

5 Sets of 5 Frontsquats (80%+)

MITTWOCH

WORKOUT

27-21-15-9 reps for time:

Hang power cleans (29/43 kg)

Toes-to-bars

SKILL/STRENGTH

Pre-workout skill work

EMOM 8:

Toes-to-bar drills

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout mini test

AMRAP 1:

Front squats

– Use ~65% of today’s heaviest lift.

ENDURANCE

// BENCHMARK

WORKOUT - SAMAN

8 Rounds for time:

13 Deadlifts 84/57 kg

17 Wall Ball 9/6 kg

400m Run

FREITAG

// BENCHMARK

WORKOUT - KELLY

5 rounds for time of:

400-m run

30 box jumps (51/61 cm)

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

SAMSTAG

// TEAM

SKILL/STRENGTH

On a 20:00 clock:

Build to a 1-rep-max clean and jerk

Post-workout accessory

3 sets:

:30 single-arm ring plank hold, right

:30 single-arm ring plank hold, left

:30 L-sit hold

– Keep the 30-second intervals to 3 sets or less.

WORKOUT

For time with a partner:

50-cal row

30 muscle-ups

50-cal row

20 muscle-ups

50-cal row

10 muscle-ups

– Trade off as desired.

*Muscle up scaling options: reps, jumping muscle-ups, low-ring transitions, pull-ups + ring dips, jumping pull-ups + push-ups from the knees, ring rows

SONNTAG

// FREE GYM