WORKOUT KW2

Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.

MONTAG 06.01.2025

FREE GYM!

DIENSTAG 07.01.2025

WORKOUT

RX

For time:

2 rounds of:

10 snatches (56/79 kg)

12 bar-facing burpees

Straight into…

2 rounds of:

10 snatches, (34/52 kg)

12 bar-facing burpees

SKILL/STRENGTH WORK:

Pre-workout

EMOM 8:

1 snatch pull

1 power snatch

1 overhead squat

1 squat snatch

MITTWOCH 08.01.2025

WORKOUT

RX

For time:

100 double-unders

20 toes-to-bars

80 double-unders

20 toes-to-bars

60 double-unders

20 toes-to-bars

40 double-unders

20 toes-to-bars

20 double-unders

20 toes-to-bars

SKILL WORK

Post-workout

Accumulate:

2:00 double-KB front rack hold

1:00 hollow hold

1:00 plank hold

DONNERSTAG 09.01.2025

WORKOUT - OPEN 13.2

RX

AMRAP 10:

5 shoulder-to-overheads (34/52 kg)

10 deadlifts

15 box jumps (51/61 cm)

– Step down from the box.

SKILL/STRENGTH WORK:

Skill Work

Pre-workout

On a 10:00 clock:

Find a heavy 3-rep push jerk

FREITAG 10.01.2025

WORKOUT

RX

For time:

800-m Row/Ski

50 hand-release push-ups

50 single-arm DB overhead walking lunges (15/22.5 kg)

800-m Row/Ski

SKILL/STRENGTH WORK

Post-workout

3 sets:

:30 left-arm dumbbell side bends

:30 rest

:30 right-arm dumbbell side bends

:30 rest

SAMSTAG 11.01.2025

STRENGTH:

For load:

Back rack lunge

10-8-8-6-6

SKILL:

4 sets:

Handstand walk (30m)*

1:00 flutter kicks

– Rest 2:00 between sets.

* scale to 50 alternating shoulder taps

WORKOUT:

RX

AMRAP 20 with a partner:

24 box jump-overs (51/61 cm)

24 power snatches (29/43 kg)

24 overhead squats (29/43 kg)

24 knees-to-elbows

24-cal bike

– Step down from the box.

SONNTAG 12.01.2025