WORKOUT KW42

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

MONTAG

WORKOUT

3 rounds for time:

25 power snatches (25/34 kg)

50 double-unders

15 chest-to-bar pull-ups

SKILL/STRENGTH

Pre-workout skill

1 set:

1:00 single-unders

1:00 rest

1:00 running-step single-unders

1:00 rest

1:00 double-unders

DIENSTAG

WORKOUT

5 rounds for time:

Double-KB front-rack carry (15.2 m) (24/32 kg)

15 bench presses (47/70 kg)

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Build to a challenging set of 5 bench presses

MITTWOCH

WORKOUT

21-15-9 reps for time:

Knees-to-elbows

Overhead squats (43/61 kg)

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 10:00:

2 squat snatches

– Use around 70% 1-rep max.

DONNERSTAG

WORKOUT

AMRAP 30:

3 wall walks

200-m run

1 deadlift

– Deadlift load is 80-90% of 1-rep max.

// ENDURANCE CLASS

AMRAP 40:

10 m burpee broad jumps

200 m run (250 m erg)

10 Push ups

200 m run (250 m erg)

20 WB unbroken (6/9)

200 m run (250 m erg)

20 m weighted walking lunges (15/22.5)

200 m run (250 m erg)

30 sit ups

FREITAG

WORKOUT

For time:

50-40-30-20-10 reps for time:

Walking lunges

AbMat sit-ups

SKILL/STRENGTH

Post-workout skill

On a 10:00 clock:

Handstand walking drills

Plank hold

Pike hold (hips over hands)

Weight transfer with chest facing the wall

Weight transfer with back facing the wall

Freestanding handstand hold (find a balance point)

Handstand walk practice

SAMSTAG

// PARTNER

SKI CHALLENGE

650m, 3 minutes rest, 500m (all at benchmark pace).

STRENGTH

Back Squat

5-5-5-5-5+

WORKOUT

AMRAP 20 with a partner:

10 feet-elevated ring rows

10 ring dips

10 box jumps (51/61 cm)

– Partners alternate full rounds.

SONNTAG

// FREE GYM