WORKOUT KW29

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

MONTAG 14.07.2025

WORKOUT

3 rounds for time:

9 hang power cleans (34/52 kg)

12 thrusters

15 lateral burpees over the bar

SKILL/STRENGTH

Pre-workout

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

DIENSTAG 15.07.2025

WORKOUT - HEAVY DAY

On a 20:00 clock:

Build to a 1-rep-max snatch

MITTWOCH 16.07.2025

WORKOUT

For time with a partner:

80/100-cal row

150 double-unders

100 deadlifts (43/61 kg)

150 double-unders

80/100-cal row

SKILL/STRENGTH

Post-workout

4 sets:

:20 flutter kicks

:10 rest

:20 Russian twists

:10 rest

– Add weight to the Russian twists if desired.

DONNERSTAG 17.07.2025

WORKOUT

AMRAP 16:

200-m run

100-m double-DB farmers carry (15/22.5 kg)

1:00 plank hold

SKILL

Post-workout

8 sets:

:20 double-unders

:10 rest

– Use this as practice for Saturday’s workout.

– Advanced athletes can try triple-unders or use a weighted rope.

FREITAG 18.07.2025

WORKOUT

For time:

400-m run

30 toes-to-bars

400-m run

10 wall walks

400-m run

30 toes-to-bars

400-m run

SKILL WORK

Post-workout

3 sets:

10 good mornings

– Build in load, but only as quality mechanics allow.

SAMSTAG 19.07.2025

STRENGTH

Deadlift

4-4-4-4-4+

SKILL

EMOM 8:

3-8 (strict) handstand push-up

WORKOUT

3 rounds for time with a partner:

100-m synchro walking lunge

200 double-unders

400-m med-ball carry (6/9 kg)

– Break up the double-unders between partners and switch who carries the ball as needed.

SONNTAG 20.07.2025

FREE GYM!