WORKOUT KW12

Welcome to March! This month, we’ll focus on skill development.

MONTAG

// BENCHMARK

WORKOUT - TOPSY

AMRAP 25:

3 ring muscle-ups

8 thrusters (34/52 kg)

17-cal row/ski

SKILL/STRENGTH

Pre-workout strength

EMOM 5:

1 squat clean

2 thrusters

– Build in load.

DIENSTAG

// BENCHMARK

WORKOUT - ANNIE

50-40-30-20-10 reps for time:

Double-unders

Sit-ups

SKILL/STRENGTH

Post-workout skill

EMOM 6:

Handstand walk (7.6 m)

MITTWOCH

WORKOUT

AMRAP 8:

10 overhead squats (29/43 kg)

5 chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout strength

3-3-3-3 reps:

Single-arm DB overhead squats, right

Single-arm DB overhead squats, left

– Rest as needed between sets.

DONNERSTAG

WORKOUT

AMRAP 15:

5 back squats (61/93 kg)

200-m run

SKILL/STRENGTH

Pre-workout conditioning

5 sets:

100-m run

– Increase pace across each set.

// ENDURANCE

WORKOUT

4 rounds, each for Time

1000m Run

50 double unders

25 Wall balls 6/9

15 Burpees over the medball

3:00 Rest

FREITAG

WORKOUT

9-15-21-15-9 reps for time of:

Burpee box jump-overs (51/61 cm)

Power cleans (43/61 kg)

– Complete 20/30 calories on the air bike/row/ski after each round

SAMSTAG

// TEAM

OPEN CLOSING