WORKOUT KW25

Welcome to June! This month, we focus on heavy lifting.

MONTAG 16.06.2025

WORKOUT

5 rounds for time of:

12 single-arm KB snatches (16/24 kg)

15 hand-release push-ups

30 air squats

SKILL WORK

Pre-workout

5 sets/arm:

1 single-arm Russian KB swing

1 single-arm KB swing + pull back

1 single-arm KB snatch

DIENSTAG 17.06.2025

WORKOUT

7 rounds for time of:

30 double-unders

200-m run

SKILL/STRENGTH

Post-workout

Accumulate:

200-m bottom-up KB carry

– Switch arms as needed.

MITTWOCH 18.06.2025

WORKOUT - HEAVY DAY

For load:

Deadlift

5-3-3-1-1-1-1

– Build to a 1-rep max.

DONNERSTAG 19.06.2025

FREE GYM!

FREITAG 20.06.2025

WORKOUT

For time:

24-18-12

Toes-to-bars

12-9-6

Front squats (61/93 kg)

STRENGTH/SKILL

Pre-workout

Every 2:00 for 5 sets:

1 squat clean

1 pause front squat

1 front squat

– Build in load as mechanics allow.

SAMSTAG 21.06.2025

STAMINA

3 rounds for time:

300-meter run

:30 rest

200-meter run

1:00 rest

100-meter run

1:30 rest

SKILL

Every 2:00 for 5 sets:

5-8 (strict) Handstand push-up

5-8 (strict) toes to bar

WORKOUT - PARTNER MONTI

AMRAP 30 with a partner:

50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

15 cleans (43/61 kg)

50 barbell back-rack step-ups (15/20 kg) (51/51 cm)

10 snatches (43/61 kg)

SONNTAG 22.06.2025

FREE GYM!