WORKOUT KW26

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

MONTAG 23.06.2025

WORKOUT

For time with a partner:

225/300-cal row

– One partner rows at a time; trade off as desired.

– Non-rowing partner must accumulate :30 plank hold with each transition

SKILL WORK

Post-workout

AMRAP 6:

20 band pull-aparts

10 banded pass throughs

10 banded high pulls

DIENSTAG 24.06.2025

WORKOUT

5 rounds for time:

15 hang power snatches (29/43 kg)

15 bar-facing burpees

SKILL/STRENGTH

Pre-workout

Every 2:00 for 10:00:

1 power snatch

1 hang squat snatch

– Share a bar with a partner.

– Build in load as mechanics allow.

MITTWOCH 25.06.2025

WORKOUT

25-20-15-10-5 reps for time:

Chest-to-bar pull-ups

– 10 shuttle runs between rounds.

– 1 shuttle run is 25 ft down and back.

SKILL/STRENGTH

Post-workout

8 sets:

:20 hollow rocks

:10 rest

DONNERSTAG 26.06.2025

WORKOUT

AMRAP 15:

100-m DB suitcase carry (15/22.5 kg)

20 box jumps (51/61 cm)

20 single-arm DB push presses

– Use one dumbbell.

– Step down from the box.

– Switch hands as needed on the suitcase carries and push presses.

SKILL/STRENGTH

Post-workout

2 sets:

5 single-arm DB suitcase deadlifts, right

5 single-arm DB suitcase deadlifts, left

– Rest 1:00 between sets.

FREITAG 27.06.2025

WORKOUT

5 rounds:

AMRAP 2:

20 wall-ball shots (9/13 kg) (2.7/3 m)

Max ring muscle-ups

– Rest 2:00 between rounds.

STRENGTH/SKILL

Pre-workout

Ring muscle-up skill work

SAMSTAG 28.06.2025

OUTDOORTRAINING

➡️ ANMELDUNG