WORKOUT KW45

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

MONTAG

WORKOUT

For time

600-m run

100 double-unders

15 strict pull-ups

400-m run

75 double-unders

12 strict pull-ups

200-m run

50 double-unders

9 strict pull-ups

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 5 sets:

3 weighted strict pull-ups.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

5-5-5-5-5

SKILL/STRENGTH

Post-workout finisher

AMRAP 1:

Max reps back squat

– Use 80% of today’s heaviest set for 5 reps

– Bar stays on the athlete’s back for the full minute.

MITTWOCH

// BENCHMARK - DIANE

WORKOUT

21-15-9 reps for time:

Deadlifts (70/102 kg)

Handstand push-ups

SKILL/STRENGTH

Post-workout accessory

4 sets:

:20 hollow rocks

:10 rest

DONNERSTAG

WORKOUT

AMRAP 20:

500-m row

Single-arm KB front-rack walking lunges, right (9.1 m) (16/24 kg)

Single-arm KB front-rack walking lunges, left (9.1 m)

15 ring rows

– Feet positioned directly underneath the initial hanging position of the rings.

//ENDURANCE CLASS

AMRAP 40:

800m run

10 burpee broad jumps

800m ski

10 burpee broad jumps

800m run

10 burpee broad jumps

800m row

10 burpee broad jumps

FREITAG

WORKOUT

5 rounds for time:

15 toes-to-bars

15 box jumps (51/61 cm)

– Step down from the box.

SKILL/STRENGTH

Post-workout accessory

3 sets:

15 GHD hip extensions or weighted good mornings

:30 rest

SAMSTAG

// PARTNER

SKI CHALLENGE

1000m for time

STRENGTH

5 sets:

10 strict ring dips

:30 L-sit hold

WORKOUT

3 rounds for time with a partner:

30 shoulder-to-overheads (43/61 kg)

60 walking lunges

90 double-unders

– Partners trade off as needed with one partner working at a time.

SONNTAG

// FREE GYM

WORKOUT KW44

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

WORKOUT

AMRAP 10:

5 alternating single-DB lunges (15/22.5 kg)

3 lateral burpees over the DB

1 rope climb (4.6/4.6 m)

– Hold the dumbbell any way.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

200-m bottom-up KB carry

– Switch arms as needed.

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

10-8-6-4-2

Power clean

– Each set must be unbroken.

– Rest at least 3:00 between sets.

SKILL/STRENGTH

Pre-workout strength

5 sets:

1 clean-grip deadlift

1 clean pull

1 hang power clean

1 below-the-knee power clean

MITTWOCH

WORKOUT

For time:

40 box jump-overs (51/61 cm)

40 air squats

40 hand-release push-ups

30 box jump-overs (51/61 cm)

30 air squats

30 ring dips

20 box jump-overs (51/61 cm)

20 air squats

20 handstand push-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

:30 side plank, right

:30 side plank, left

:30 hollow rocks

:30 rest

DONNERSTAG

WORKOUT

For time:

1,200-m run

3:00 rest

800-m run

2:00 rest

400-m run

1:00 rest

200-m run

// ENDURANCE CLASS

EMOM 42

1) 18 back step kb-goblet lunges

2) 10/12 cal. ski/row

3) 1 sled pull/push

4) 8 burpee box jump over

5) 20 wall balls

6) rest

Aim for 45 seconds of work and 15 seconds of rest.

FREITAG

WORKOUT

AMRAP 20:

400/500-m row

30 AbMat sit-ups

10 front squats (56/84 kg)

SKILL/STRENGTH

Post-workout strength

Every 2:00 for 5 sets:

2 tempo front squats

– :03 down, :02 second hold, :01 up.

– Focus on technique over loading.

SAMSTAG

// FREE GYM

SONNTAG

// FREE GYM

WORKOUT KW43

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

WORKOUT

21-18-15-12-9-6-3 reps for time:

Toes-to-bars

Wall-ball shots (6/9 kg)

SKILL/STRENGTH

Post-workout skill

EMOM 6:

1 rope climb

DIENSTAG

WORKOUT

400-m run

Handstand walk (15.2 m)

– Handstand walk 25 ft out and 25 ft back.

SKILL/STRENGTH

Post-workout accessory

3 sets:

20 GHD sit-ups / weighted sit-ups

:30 GHD Superman hold / arch hold

MITTWOCH

WORKOUT

10 sets each for time:

200/250-m row/ski (Bike 500/700m)

– Rest 1:00 between sets.

– Score the slowest set.

SKILL/STRENGTH

Post-workout accessory

3 sets:

10 Bulgarian split squats/leg

– Use one or two dumbbells to add load as desired.

DONNERSTAG

// HEAVY DAY

WORKOUT

7 sets for load:

2 push presses

1 push jerk

SKILL/STRENGTH

Post-workout accessory

2 sets:

20 banded pull-aparts

15 double-dumbbell bent-over rows

10 ring rows

// ENDURANCE CLASS

WORKOUT

For time:

Buy-in: 1000m ski/row

50 double-DB Devil Press (10/15 kg)

800 m row/ski

50 double-DB Thrusters (10/15 kg)

800 m row/ski

50 DB Renegade row (10/15 kg)

800 m row/ski

50 m double DB walking lunges (10/15 kg)

Cash-out 1000m ski/row

FREITAG

WORKOUT

For time:

15 ring muscle-ups

30 hang power snatches (34/52 kg)

60 bar-facing burpees

SKILL/STRENGTH

Pre-workout strength

EMOM 5:

5 hang power snatches

– Increase the loading across as many sets as possible.

SAMSTAG

// PARTNER

SKI CHALLENGE

5 X 250m at benchmark pace with 40 seconds rest. The goal is for equal or negative splits.

STRENGTH

3 sets:

20 double-kettlebell walking lunges

– Find a kettlebell load that allows you to go unbroken. Focus on keeping the kettlebells in the rack position throughout the entire set.

WORKOUT

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

// FREE GYM