WORKOUT KW28

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

MONTAG 07.07.2025

WORKOUT

For time:

15-12-9-6-3

Box jumps (61/76 cm)

10-8-6-4-2

Overhead squats (47/70 kg)

SKILL WORK

Post-workout

2 sets:

3 Turkish get-ups/side

DIENSTAG 08.07.2025

WORKOUT

AMRAP 15:

10 push-ups

20 AbMat sit-ups

30 single-unders

SKILL/STRENGTH

Pre-workout

1 round:

:30 single-unders

:30 rest

:30 single-leg single-unders

:30 rest

:30 single-leg single-unders

:30 rest

:30 running step single-unders

:30 rest

:30 running step single-unders

:30 rest

:30 running step single-unders

:30 rest

MITTWOCH 09.07.2025

WORKOUT

5 rounds for time:

250/300-m row

5 power cleans (56/84 kg)

SKILL/STRENGTH

Pre-workout

On a 10:00 clock:

Build to a heavy set of 2 touch-and-go cleans

DONNERSTAG 10.07.2025

WORKOUT - HEAVY DAY

For load:

Thruster

3-3-2-2-1-1-1

FREITAG 11.07.2025

WORKOUT

For time:

1,600-m run

100 wall-ball shots (6/9 kg) (2.7/3 m)

100 KB snatches (16/24 kg)

SAMSTAG 12.07.2025

STRENGTH

Deadlift

5-5-5-5-5+

SKILL

EMOM 8:

0:30 3-8 (strict) Pull ups

0:30 3-8 (strict) T2B

WORKOUT

On a 30:00 clock with a partner:

Machine of choice for distance

– Trade off as desired.

– Starting at :00 and again every 2:00 partners each perform 10 burpees together.

SONNTAG 13.07.2025

FREE GYM!