WORKOUT KW19

Welcome to May! This month, we’ll focus on preparing athletes to take on Murph.

MONTAG

WORKOUT

75-50-25 reps for time:

Wall-ball shots (6/9 kg)

AbMat sit-ups

Calorie bike/row/ski

– Women bike 60-40-20 calories.

DIENSTAG

WORKOUT

5 rounds for time:

15 box jumps (61/76 cm)

15 bench presses (43/61 kg)

– If no bench is available, substitute with the DB floor press.

SKILL/STRENGTH

Pre-workout strength

5 sets:

5 bench presses

– Build to a heavy set of 5 reps.

// WEIGHTLIFTING

STRENGTH

4 sets x 4 Snatch Balance @ 40-50%

6 sets x 3 Snatch Pull @ 90-100%

12:00 Build to a Heavy 3 Rep Front Squat

4x4 Rep Back Squat @ 87-90%

MITTWOCH

WORKOUT

2 rounds for time:

1,600-m run

15 deadlifts (102/143 kg)

DONNERSTAG

WORKOUT

For time:

40-cal row/ski

200 double-unders

40-cal ski/row

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Free-standing handstand push-up practice or press to handstand practice

// ENDURANCE

WORKOUT

AMRAP 40:00

10 Deadlifts (50/70 kg)

200M Run

30 Push Ups

40 Lateral Bar Hops

FREITAG

// BENCHMARK

WORKOUT - CINDY

AMRAP 20:

5 pull-ups

10 push-ups

15 air squats

SAMSTAG

// TEAM

SKILL/STRENGTH

5 sets:

:30 double unders

:30 rest

3 Rounds

18 Dumbbell Floor Press 22,5/15

18 Alternating Dumbbell Curl 15/10

– Ideally the entirety of this 3 rounds is Unbroken

Timecap: 7:00

WORKOUT

3 rounds for time with a partner:

400-m DB farmers carry (15/22.5 kg)

25 GHD sit-ups/V-ups/Weighted Sit-ups

25 double-DB Russian swings (12/16 kg)

– Break up the carries as desired.

– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.

SONNTAG

// FREE GYM!