Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.
MONTAG 13.01.2025
WORKOUT - ANNIE
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
SKILL/STRENGTH WORK
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
DIENSTAG 14.01.2025
WORKOUT
RX
3 rounds for time:
24/30-cal row/ski
15 hang power cleans (47/70 kg)
MITTWOCH 15.01.2025
WORKOUT
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (15/22.5 kg) (51/51 cm)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
DONNERSTAG 16.01.2025
WORKOUT
RX
5 x 2:30 rounds for reps:
450/500-m row/ski
Max-reps deadlifts (56/84 kg)
– Rest 1:00 between rounds.
FREITAG 17.01.2025
WORKOUT
RX
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
SKILL/STRENGTH WORK
Post-workout
Accumulate:
50 banded pull throughs
SAMSTAG 18.01.2025
STRENGTH:
5 sets:
5 bench presses
5 (weighted) dips
SKILL:
5 sets:
0:30 double unders
0:30 pull up-variation (preferred strict)
– Rest 1:00 between sets.
WORKOUT:
RX
AMRAP 20 with a partner:
4 rope climbs (4.6/4.6 m)
20 thrusters (29/43 kg)
20 burpee box jump-overs (51/61 cm)
– Share work as desired.
SONNTAG 19.01.2025
FREE GYM!
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