WORKOUT KW45

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

MONTAG 04.11.2024

WORKOUT

2 rounds for time:

800-m run*

60 double-unders

40 DB goblet carry reverse lunges (15/22.5 kg)

*If running is not an option, substitute with 1 round 800-m rowing and 1 round of 800-m skiing.

DIENSTAG 05.11.2024

WORKOUT - HEAVY DAY

5 sets of the complex for load:

3 squat cleans

1 jerk

MITTWOCH 06.11.2024

WORKOUT

4 rounds for reps:

1:00 KB swings (16/24 kg)

1:00 double-unders

1:00 pull-ups

1:00 rest

DONNERSTAG 07.11.2024

WORKOUT

5 rounds for time:

8 ground-to-overheads (29/43 kg)

10 bar-facing burpees

SKILL/STRENGTH WORK

Pre-workout:

Every 2:00 for 5 sets:

3 snatches

FREITAG 08.11.2024

WORKOUT

AMRAP 7:

10 box jumps (51/61 cm)

3 chest-to-bar pull-ups

– If able to perform a muscle-up, substitute with 1-3 bar muscle-ups.

STRENGTH WORK:

Post-workout:

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01.

SAMSTAG 10.11.2024

STRENGTH

For load:

5 sets:

10 deadlifts

– Rest 2:00-3:00 between sets.

SKILL WORK

Skill I

5 sets:

:30 (strict) toes to bar

:30 (strict) handstand push-ups

1:00 rest

WORKOUT

3 rounds for time with a partner:

90 med-ball squats (6/9 kg)

80-cal on any machine

70 sit-ups

– One partner works while the other rests.

SONNTAG 11.11.2024

FREE GYM!