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