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
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