WORKOUT KW27

Welcome to July! This month, we’ll focus on high skill with opportunities for advanced gymnastics and weightlifting.

MONTAG 30.06.2025

WORKOUT

For time:

800-m run

Double-DB front-rack walking lunge (22.9 m) (15/22.5 kg)

3 rope climbs (4.6/4.6 m)

400-m run

Double-DB front-rack walking lunge (22.9 m)

3 rope climbs

200-m run

Double-DB front-rack walking lunge (22.9 m)

3 rope climbs

SKILL WORK

Post-workout

3 rounds:

:20 L-sit hold

1:00 jog, row, bike, or jump rope

DIENSTAG 01.07.2025

WORKOUT

Every 3:00 x 8 rounds:

Odd rounds:

15 toes-to-bars

45 double-unders

Even rounds:

45 double-unders

12/15-cal row

SKILL/STRENGTH

Post-workout

3 sets:

Suitcase carry, right (30.5 m)

Suitcase carry, left (30.5 m)

MITTWOCH 02.07.2025

WORKOUT - HEAVY DAY

3-3-3-3-3-3-3

Back squat

DONNERSTAG 03.07.2025

WORKOUT - RANKEL

AMRAP 20:

6 deadlifts (70/102 kg)

7 burpee pull-ups

10 KB swings (24/32 kg)

200-m run

FREITAG 04.07.2025

WORKOUT

21-15-9-21 reps for time:

Sumo deadlift high pulls (29/43 kg)

Push presses (29/43 kg)

Cal Row/Ski

SAMSTAG 05.07.2025

STRENGTH

5 sets for load:

10 close-grip bench presses

SKILL

EMOM 10:

2 dumbbell overhead squats/arm

– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.

WORKOUT - PARTNER BADGER

3 rounds for time with a partner:

30 squat cleans (29/43 kg)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.

SONNTAG 06.07.2025

FREE GYM!