WORKOUT KW18

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

MONTAG

// BENCHMARK

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DIENSTAG

WORKOUT

AMRAP 15:

3-6-9-12…

Chest-to-bar pull-ups

– Row 12/15 calories after each round.

SKILL/STRENGTH

Post-workout accessory

3 sets:

15 DB bench presses or floor presses

25 banded pull-aparts

// WEIGHTLIFTING

2 sets x 5 unbroken reps Cleans at 60-70%

5 sets x 4 unbroken reps Cleans at 70-80%

3 sets x 3 unbroken reps Cleans at 80-90%

4 sets x 6 Push Press at 70-80%

MITTWOCH

WORKOUT

For time:

10-8-6-4-2

Push jerks (56/84 kg)

100-80-60-40-20

Double-unders

SKILL/STRENGTH

Pre-workout skill

2 rounds for max reps:

:30 single-unders

:30 rest

:30 double-unders

:30 rest

:30 triple-unders

:30 rest

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Deadlift

10-10-7-7-3-3-3

SKILL/STRENGTH

Post workout accessory

8 rounds:

:20 hollow rocks

:10 rest

:20 Superman rocks

:10 rest

// ENDURANCE

WORKOUT

Every 5:00 x 6 Rounds

200m Run

5 Pull-ups

10 Push-ups

15 Air Squats

FREITAG

// FREE GYM

SAMSTAG

// TEAM

SKILL/STRENGTH

5 sets:

:20 handstand shoulder taps

:40 rest

– Choose from freestanding, heels against the wall, or toes against the wall.

EMOM 8

8 Front Squats (from the Floor)

WORKOUT

AMRAP 20 with a partner:

400-m run

Handstand walk (30.5 m)

100 walking lunges

– Run together.

– Split the handstand walk evenly (15.25 m)

– Share the lunges as desired.

SONNTAG

// FREE GYM!