WORKOUT KW27

Welcome to July! It’s heavy loading month, and we can’t wait to kick it off strong.

MONTAG

// BENCHMARK

WORKOUT - OMAR

For time:

10 thrusters (29/43 kg)

15 bar-facing burpees

20 thrusters

25 bar-facing burpees

30 thrusters

35 bar-facing burpees

SKILL/STRENGTH

Pre-workout

EMOM 8:

1 thruster

– Take the barbell from the ground.

– Build to a heavy single.

DIENSTAG

// BENCHMARK

WORKOUT - MICHAEL

3 rounds for time of:

800-m run

50 GHD back extensions

50 sit-ups

// WEIGHTLIFTING

WORKOUT

Jerk Focus

5 Sets x 3 Push Press @ 70-80%

5 Sets x 1 Split Jerk @ 80-90%+

4 Sets x 4 Back Squat @ 87-90%

MITTWOCH

// BENCHMARK

WORKOUT - JENNIFER

AMRAP 26:

10 pull-ups

15 KB swings (16/24 kg)

20 box jumps (51/61 cm)

DONNERSTAG

// BENCHMARK

WORKOUT - JT

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

// ENDURANCE

WORKOUT

PART A - BENCHMARK - PARTNER KELLY

5 rounds for time with a partner:

400-m run

30 box jumps (51/61 cm)

30 wall-ball shots (6/9 kg)

– Run together, divide box jumps and wall-ball shots as needed.

PART B

AMRAP 8

Partner A: 1 minute row for cal

Partner B: sandbag carry + hold

- score: total cal

- switch every round

FREITAG

// BENCHMARK

WORKOUT - NED

7 rounds for time of:

11 back squats

1,000-m row

– Use bodyweight for the back squats.

SAMSTAG

// TEAM BENCHMARK

GYMNASTICS

AMRAP 6:

5 deficit handstand push-ups

:20 L-sit hold

Pre-workout strength:

Build to clean and jerk loading

WORKOUT - EVA STRONG

5 rounds for time with a partner:

48 double-unders

19 toes-to-bars

2 clean and jerks (61/93 kg)

400-m run

– Share all work and perform the 400-m run together.

SONNTAG

// FREE GYM