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WORKOUT KW3

MONTAG 15.01.2024


STRENGTH


Bulgarian Split Squats

6/6-6/6-6/6-6/6-6/6

30’’ Deadhang after each Set


WORKOUT


15' AMRAP


2 rope climbs, 15-ft.

10 single-leg squats, alternating

20 double-unders



DIENSTAG 16.01.2024


STRENGTH


Strict Press

10-10-7-7-4-4-1-1

– A heavy set of 10 reps should be around 50-60%.

– A heavy set of 7 reps should be around 60-70%.

– A heavy set of 4 reps should be around 70-80%.

– A heavy single for today should be 80%+.


WORKOUT


5' AMRAP


500-meter row

Max wall-balls 10/6

Rest 5:00


5' AMRAP


500-meter Ski

Max medicine-ball cleans 10/6



MITTWOCH 17.01.2024


BODYWEIGHT


SKILL/STRENGTH


15’ work on your Wall Walk


WORKOUT


Hero WOD “Zachary Tellier”


For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats


TC: 30'


CROSSFIT


STRENGTH/SKILL


15’ work on Wall Walk


WORKOUT


10' AMRAP


30-second L-sit from the floor (on DB)

(1st scale Tuck Sit)

(2nd scale 30’’ of seated leg raises)

10 D-Ball cleans 20/10



DONNERSTAG 18.01.2024

STRENGTH


Deadlift

For load:

5-5-3-3-1-1

*Build to a 1-rep-max deadlift for the day


WORKOUT


10 RFT


10/8 Calories

10 burpees



FREITAG 19.01.2024


STRENGTH/SKILL

10’ Work on your Kip Swing


into...


EMOM 6’

8-10 tight Kip Swings


into...


Pull ups

Dips

4-4-4-4-4

TC: 8'


WORKOUT


7' AMRAP


20 dumbbell push presses 22,5/15

40 double-unders



SAMSTAG 20.01.2024


STRENGTH


Front Squats

8-8-6-6-4-4

*Do 10 Broad Jumps after each Set


WORKOUT

For Time, in teams of 2...


30 Synchro Deadlifts 80/50

30 Synchro Bar Facing Burpees

400 meter Row

20 Synchro Deadlifts 80/50

20 Synchro Bar Facing Burpees

400 meter Row

10 Synchro Deadlifts 80/50

10 Synchro Bar Facing Burpees

400 meter Row


Rest 5’


10 Synchro Thrusters 35/25

10 Synchro Pull-Ups

400 meter Ski

20 Synchro Thrusters 35/25

20 Synchro Pull-Ups

400 meter Ski

30 Synchro Thrusters 35/25

30 Synchro Pull-Ups

400 meter Ski


TC: 35'



SONNTAG 21.01.2024


FREE GYM!

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