WORKOUT KW4

MONTAG

WORKOUT

For time:

7 rounds for time:

7 deadlifts (47/70 kg)

5 hang power cleans

3 bar muscle-ups

SKILL/STRENGTH

Post-workout mini test

1 set:

Max-reps push-ups

DIENSTAG

WORKOUT - HEAVY DAY

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout skill

Accumulate:

30 candlestick single-leg squats, right leg

30 candlestick single-leg squats, left leg

MITTWOCH

WORKOUT

4 rounds for time:

400/500-m row/ski

12 shoulder presses

SKILL/STRENGTH

Pre-workout strength

EMOM 8:

2 shoulder presses

– Build in load every 2:00.

– Use 50-60% of the top set for the workout.

DONNERSTAG

WORKOUT

AMRAP 9:

12 alternating hang DB snatches (15/22.5 kg)

6 single-arm DB overhead squats, left

6 single-arm DB overhead squats, right

12 lateral jumps over the DB

SKILL/STRENGTH

Post-workout accessory

EMOM 6:

Min 1: Single-arm DB suitcase carry, right arm (30.5 m)

Min 2: Single-arm DB suitcase carry, left arm (30.5 m)

// ENDURANCE

WORKOUT

EMOM 40

15/12 cal row

15 Abmat-sit ups

15/12 cal ski

5 sandbag/dball squat cleans

Rest

FREITAG

WORKOUT

2 rounds for time:

40/50-cal row/ski

40 burpees

30 knees-to-elbows

SAMSTAG

STRENGTH

EMOM 8:

6 Deadlift @ 70-80% of 1 RM

GYMNASTICS

4 rounds:

Max unbroken handstand-pushups

8 toes to bar

Rest 1:00

WORKOUT

On a 20:00 clock with a partner:

Bike/row/ski for distance

– Trade off as desired.

– Starting at :00 and again every 2:00, each partner performs 20 double-unders.

SONNTAG

//FREE GYM!