WORKOUT KW35

MONTAG 26.08.2024

CROSSFIT

WORKOUT

AMRAP 15:

200-m run

10 handstand push-ups

15 wall-ball shots (6/9 kg) (2.7/3 m)

DIENSTAG 27.08.2024

CROSSFIT

WORKOUT - HEAVY DAY

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

MITTWOCH 28.08.2024

CROSSFIT

WORKOUT

For time:

30 Russian KB swings (16/24 kg)

150 double-unders

30 Russian KB swings

150 double-unders

30 Russian KB swings

SKILL WORK

Post-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single DB/KB.

DONNERSTAG 29.08.2024

SKILL WORK

Pre-workout:

EMOM 15:

1 power snatch

– Build in load every 3:00.

WORKOUT

For time:

21-15-9

Hang power snatches (34/52 kg)

Box jumps (51/61 cm)

FREITAG 30.08.2024

CROSSFIT

WORKOUT

For time:

Accumulate 1:00 freestanding handstand hold

100-meter double-KB front rack carry (16/24 kg)

50 double-KB push presses

Single-KB overhead walking lunge (30.5 m)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

SKILL WORK:

Tabata hollow rocks

8 sets:

:20 hollow rocks

– Rest :10

SAMSTAG 31.08.2024

CROSSFIT

STRENGTH

For load:

Overhead Squat

10-8-8-6-6

5 Broad Jumps after each Set

WORKOUT

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal row

20 burpees over the rower

10 power cleans (47/70 kg)

SONNTAG 01.09.2024

FREE GYM!