WORKOUT KW31

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

MONTAG 28.07.2025

WORKOUT

For time:

60 KB swings (16/24 kg)

25/30-cal bike

60 KB swings

SKILL/STRENGTH

Post-workout

3 sets:

5 KB windmills/arm

5 KB Turkish get-ups/arm

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

DIENSTAG 29.07.2025

WORKOUT - HEAVY DAY

For load:

Squat clean

2-2-2-2-2-2-2

SKILL/STRENGTH

Post-workout

3 rounds:

:30 med-ball bear hug (6/9 kg)

:30 med-ball bear-hug squats

– Hold the medicine ball in a bear hug for the full 3:00.

MITTWOCH 30.07.2025

WORKOUT

5 rounds for time of:

20 sit-ups

15 box jumps (51/61 cm)

10 chest-to-bar pull-ups

SKILL/STRENGTH

Post-workout

Accumulate:

10-30 banded hip extensions

– Hold the top and bottom of each rep for :01.

DONNERSTAG 31.07.2025

WORKOUT

AMRAP 9:

30 double-unders

3 shoulder presses (43/61 kg)

SKILL/STRENGTH

Pre-workout

On a 10:00 clock:

1 shoulder press

– Take the bar from the floor.

– Build to a heavy single.

FREITAG 01.08.2025

WORKOUT

For time:

1,600-m run

1,000-m row/ski

1,600-m run

SAMSTAG 02.08.2025

STRENGTH

Deadlift

2-2-2-2-2+

STRENGTH/SKILL

EMOM 8:

Min 1 | :30 strict toes-to-bars

Min 2 | 5-10 strict ring dips

WORKOUT

3 rounds for time with a partner:

90 med-ball squats (6/9 kg)

80-cal on any machine

70 sit-ups

– One partner works while the other rests.

SONNTAG 03.08.2025

FREE GYM!