WORKOUT KW14

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!