WORKOUT KW31

MONTAG 29.07.2024

CROSSFIT

WORKOUT

AMRAP 20:

15 double-DB front squats (15/22.5 kg)

50 double-unders

12 strict pull-ups

15.2-m handstand walk

– 5 ft of handstand walking = 1 rep.

DIENSTAG 30.07.2024

CROSSFIT

STRENGTH WORK

Pre-workout:

On a 10:00 clock:

5 unbroken power cleans

– Build to a heavy set of 5 reps.

WORKOUT

For time:

50 power cleans (43/61 kg)

– At the top of every minute, perform 10 box jumps (51/61 cm).

– 10:00 time cap.

MITTWOCH 31.07.2024

CROSSFIT

SKILL WORK

Pre-workout:

On a 10:00 clock:

Low-ring muscle-up practice

WORKOUT

For time:

500-m row/ski

20 pike push-ups (51/61 cm)

500-m row/ski

35 hand-release push-ups

500-m row/ski

50 push-ups

500-m row/ski

DONNERSTAG 01.08.2024

CROSSFIT

WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3-3

Back squat.

FREITAG 02.08.2024

CROSSFIT

WORKOUT

4 rounds for reps:

1:00 plank hold

1:00 single-DB box step-ups (51/61 cm) (15/22.5 kg)

1:00 deadlifts (70/102 kg)

– No rest between rounds.

SKILL WORK

Post-workout

1 set:

Max-effort L-sit hold

– Rest as needed.

2 sets:

L-sit hold for 50% of your max-effort

– Rest as needed.

SAMSTAG 03.08.2024

STRENGTH

7 sets for load:

3 weighted pull-ups

3 weighted dips

– Rest as needed between sets.

WORKOUT

20 rounds time with a partner:

7 push presses (34/52 kg)

100-m run

7 burpees

– One partner completes a full round at a time before switching for 10 rounds each.

SONNTAG 04.08.2024

FREE GYM!