WORKOUT KW41

Welcome to October! This month, we will focus on building mental fortitude.

MONTAG

WORKOUT

50 push jerks (47/70 kg)

50 toes-to-bars

35/50-cal Row/Ski

SKILL/STRENGTH

Post-workout skill:

200-m DB waiters walk

DIENSTAG

WORKOUT

AMRAP 12:

3 strict handstand push-ups

6 strict pull-ups

12 single-leg squats

SKILL/STRENGTH

Pre-workout skill

5 sets for quality:

Handstand walk (7.6 m)

MITTWOCH

// HEAVY DAY

WORKOUT

For load:

Power snatch

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

SKILL/STRENGTH

Post-workout skill

4 sets:

:20 seated straight leg lifts

:10 rest

:20 seated wide leg lifts

:10 rest

DONNERSTAG

WORKOUT

15-12-9-6-3 reps for time:

Front squats (43/61 kg)

– Perform 40 double-unders after each set.

SKILL/STRENGTH

Pre-workout skill

3 sets:

:30 double-unders

:30 rest

:30 crossover or crossover double-unders

:30 rest

:30 backwards single-unders

:30 rest

// ENDURANCE CLASS

WORKOUT

2 Sets of AMRAP 5:

15 cal Row/Ski

30 m Farmer's Carry (16/24)

30 m weighted Lunges (10/20)

3' REST

2 Sets of AMRAP 5:

9 cal Row/Ski

20 m Farmer's Carry (16/24)

20 m weighted Lunges (10/20)

3’ Rest

2 Sets of AMRAP 5:

6 cal Row/Ski

10 m Farmer's Carry (16/24)

10 m weighted Lunges (10/20)

3’ Rest

FREITAG

WORKOUT

For time:

30 box jumps (61/76 cm)

1,600-m run

10 rope climbs (4.6/4.6 m)

SKILL/STRENGTH

Pre-workout skill

EMOM 5:

1 legless rope climb

SAMSTAG

// PARTNER

SKI PREP

750m time trial. Your average pace from this workout will be the benchmark pace from which you’ll base the rest of the

workouts

STRENGTH

Shoulder press

5-5-5-5-5+

WORKOUT

12 rounds with a partner:

9/12-cal row

10 burpees

8 double-DB power cleans (15/22.5 kg)

– Partners alternate rounds for 6 rounds each.

SONNTAG

// FREE GYM