WORKOUT KW28

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

MONTAG

WORKOUT

For time:

15 power snatches (43/61 kg)

5 rope climbs (4.6/4.6 m)

12 power snatches

4 rope climbs

9 power snatches

3 rope climbs

6 power snatches

2 rope climbs

3 power snatches

1 rope climb

SKILL/STRENGTH

Pre-workout strength

EMOM 7:

1 power snatch + 1 hang power snatch

DIENSTAG

WORKOUT

On a 20:00 clock:

Build to a 3-rep-max front squat

STRENGTH/SKILL

Post-workout skill

3 sets:

20 weighted single-leg squats

Or

20 alternating weighted reverse lunges

– Rest 1:30 between sets.

– Use one or two dumbbells to add loading.

WEIGHTLIFTING

Clean & Front Squat Focus

6 Sets x 2 Hang Clean + 1 Clean @ 70-80%

4 Sets x 6 Front Squats @ 75-80%

12:00 Minuten: Build to a Heavy 3 Rep Front Squat

MITTWOCH

WORKOUT

5 rounds for time:

15 push presses (47/70 kg)

20 toes-to-bars

SKILL/STRENGTH

Pre-workout strength

EMOM 8:

1 clean + push press

– Increase weight across as many sets as possible.

DONNERSTAG

WORKOUT

For time:

1,500-m row

150 double-unders

2,400-m run

// ENDURANCE

WORKOUT

For time:

1,500-m row/ski

150 double-unders

2,400-m run

150 double-unders

1,500-m ski/row

FREITAG

WORKOUT

AMRAP 10:

3 burpee box jump-overs (51/61 cm)

3 deadlifts (70/102 kg)

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

etc …

SAMSTAG

// TEAM

STRENGTH

Back squat

10-8-8-6-6

SKILL

Every 3:00 x 3 Sets

1 max effort toes to ring

WORKOUT

With a partner:

Every :90 for 30:00:

10 chest-to-bar pull-ups

10 push-ups

10 box step-ups (51/61 cm)

– Partners alternate rounds; one athlete works at a time.

– The partner not completing a round cumulates time in a handstand or plank.

SONNTAG

// FREE GYM!