WORKOUT KW41

Welcome to October — a month focused on classic benchmark workouts.

MONTAG 07.10.2024

CROSSFIT

STRENGTH

3 Sets:

3 Deadlifts

2 Hang Power Cleans

1 Push Press

WORKOUT

15' AMRAP

15/12cal. Row

7/7 KB-Single Arm Push Press 24/16

15 Air Squats

15 T2B

15/12cal. Ski

15 KB-American Swings 24/16

15 High Box Jumps 70/60cm

15 Burpees

DIENSTAG 08.10.2024

CROSSFIT

WORKOUT - HEAVY DAY

Every 3:00 x 7 sets:

2 power cleans

2 thrusters

– Increase loading across as many sets as possible.

MITTWOCH 09.10.2024

CROSSFIT

WORKOUT

AMRAP 12:

25/36 cal on any machine

72 double-unders

SKILL/STRENGTH WORK

Post-workout

4 sets:

10 good mornings

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

DONNERSTAG 10.10.2024

CROSSFIT

WORKOUT

For max reps:

AMRAP 5:

50 air squats

Max chest-to-bar pull-ups

AMRAP 3:

30 box step-ups (51/61 cm)

Max toes-to-bars

AMRAP 1:

Max-distance row

– 10 m = 1 rep.

SKILL WORK

Post-workout:

Accumulate:

50 alternating wall-facing handstand shoulder taps

Or…

Handstand walk (45.7 m)

FREITAG 11.10.2024

CROSSFIT

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses (20/29 kg)

100 sumo deadlift high pulls (20/29 kg)

100 front squats (20/29 kg)

SAMSTAG 12.10.2024

STRENGTH:

For load:

Front squat

5-5-5-5-5+

– Max-reps on the last set.

SKILL WORK:

5 sets:

:30 double unders

:30 5-8 T2B

:30 Rest

WORKOUT

For time with a partner:

100 walking overhead plate lunges (10/20 kg)

75 burpees to a plate

1:00 accumulated hang from a pull-up bar

1,000-m weighted run together (10/20 kg)

1:00 accumulated hang from a pull-up bar

75 burpees to a plate

100 walking overhead plate lunges (10/20 kg)

– One partner works on the hangs, burpees, and overhead lunges, while the other rests.

– Run together with one partner carrying one plate at a time.

SONNTAG 13.10.2024

FREE GYM!