WORKOUT KW16

Welcome to April! This month, we’ll focus on endurance and stamina.

MONTAG

// HEAVY DAY

WORKOUT

For load:

Hang squat clean

2-2-2-2-2-2-2

Skill Work

Pre-workout strength + skill

1 set:

5 hang squat cleans

5 hang squat cleans

3 hang squat cleans

3 hang squat cleans

– Perform 3 broad jumps after each set.

– Build in load through all unbroken sets.

– Rest 1:30 between each.

DIENSTAG

WORKOUT

10 rounds for time:

2 rope climbs (4.6/4.6 m)

10 GHD sit-ups or 15 AbMat sit-ups

25 double-unders

// WEIGHTLIFTING

4 sets x 5 reps Clean & Jerk at 50-60%

3 sets x 4 reps Clean & Jerk at 60-70%

2 sets x 3 reps Clean & Jerk at 70-80%

5 Sets of 5 Overhead Squats at 75-80%

MITTWOCH

WORKOUT

For time:

15 power snatches (34/52 kg)

24/30-cal row/ski/bik

15 power snatches

SKILL/STRENGTH

Pre-workout strength

Every 1:30 for 6 sets:

Sets 1-3: 1 snatch deadlift + 1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Sets- 4-6: 3 power snatches

– Build in load.

DONNERSTAG

WORKOUT

400/500-m row/ski

15 KB goblet squats (16/24 kg)

:30 L-sit hold

SKILL/STRENGTH

Post-workout challenge

For time with a partner:

Complete 1,000 meters of “rowling”

– Partners alternate exact 100-m attempts.

– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.

– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.

– The next row cannot start until both athlete have finished the punishment.

// ENDURANCE

WORKOUT

Death By Triple Play by Agnes

EMOM 12: Row (Calories)

Min 1: 8 Calories

Min 2: 9 Calories

Min 3: 10 Calories

...Add 1 calorie every minute until 12:00.

Rest 3 Minutes

EMOM 12: Burpees

Min 1: 8 Reps

Min 2: 9 Reps

Min 3: 10 Reps

...Add 1 rep every minute until 12:00.

Rest 3 Minutes

EMOM 12: Wall-Ball Shots

Min 1: 8 Reps

Min 2: 9 Reps

Min 3: 10 Reps

...Add 1 rep every minute until 12:00.

-Start at 5 reps if 8 reps represents more than 40 seconds of work in the first minute.

FREITAG

WORKOUT

1-3-5-7-9-11-13-15 reps for time of:

DB push presses (10/15 kg)

DB front squats

DB thrusters

– Use two dumbbells.

SAMSTAG

// TEAM

SKILL/STRENGTH

10-9-8-7-6-5-4-3-2-1 reps for time:

Strict handstand push-ups

Strict chin-ups

– Complete the round of 10 in 3 sets or fewer for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.

WORKOUT

10 rounds for time, with a partner:

Double-KB front-rack carry (22.9 m) (16/24 kg)

15 box jump-overs (51/61 cm)

Double-KB front-rack carry (22.9 m) (16/24 kg)

– Partners alternate full rounds, for 5 rounds each.

SONNTAG

// FREE GYM!