Welcome to March! This month, we’ll focus on skill development.
MONTAG
WORKOUT
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
SKILL/STRENGTH
Post-workout accessory
Accumulate:
30 alternating low-ring arm extensions, to the side
30 alternating low-ring arm extensions, overhead
DIENSTAG
WORKOUT
3 rounds for time:
400-m run
30 KB snatches (16/24 kg)
20 KB swings (16/24 kg)
SKILL/STRENGTH
Post-workout test
1 set:
400-m run
WEIGHTLIFTING
6 sets 2 Clean Pulls + 2 Cleans (60-70% of 1 RM)
5 Sets 2 hang Cleans (70-80% of 1 RM)
5 Sets 5 Back Squats (80%+ of 1 RM)
MITTWOCH
// HEAVY DAY
WORKOUT
For load:
Push press
3-2-2-1-1-1
DONNERSTAG
WORKOUT
For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (15/20 kg)
SKILL/STRENGTH
Pre-workout accessory
EMOM 8:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups
ENDURANCE
For Time:
1000m/900m/800m….100m
Between each round
20 double DB thrusters 10/15 kg
10 double DB lunges 10/15 kg
FREITAG
WORKOUT
8 rounds for time:
5 box jump-overs (61/76 cm)
5 hang power cleans (70/102 kg)
SKILL/STRENGTH
Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
SAMSTAG
SKILL/STRENGTH
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
– Find a dumbbell weight that allows you to go unbroken.
Post-workout accessory
3 sets:
10-15 GHD hip or back extensions
10-15 v-ups or single leg v-ups
WORKOUT
AMRAP 30 with a partner:
row/ski/bike calories on one machine
– Rotate as needed.
– Non-working partner accumulates time in a front or side plank.
SONNTAG
// FREE GYM!