WORKOUT KW46

Welcome to November! This month, we’ll focus on pressing.

MONTAG

WORKOUT

For time:

30 burpees

600-m row

30 burpees

SKILL/STRENGTH

Post-workout accessory

4 rounds:

2 Turkish get-ups/side

10 single-arm DB bent-over rows/side

20 Russian twists

– Challenging loads for rounds 3 and 4.

DIENSTAG

// BENCHMARK

WORKOUT - PARTNER CHAD1000X

For time with a partner:

1,000 weighted box step-ups (15/20 kg) (51/51 cm)

– Partners work at the same time.

MITTWOCH

// HEAVY DAY

WORKOUT

Bench press

3-2-2-1-1-1

SKILL/STRENGTH

Post-workout accessory

8 sets:

:10 L-sit holds

:20 rest

DONNERSTAG

WORKOUT

For Time

Part 1

Every 2:00 x 4 sets:

0:30 max-cal on any machine

Rest until the clock hits 10:00, and then…

Part 2

5 rounds for time of:

200-m run

10 pull-ups

– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1.

SKILL/STRENGTH

Post-workout accessory

Accumulate:

150 band pull-aparts

– Perform the reps in as few sets as possible.

// ENDURANCE CLASS

WORKOUT

Every 5:00 x 4 rounds

800-meter run

then…

Every 3:00 x 6 rounds

400-meter run

FREITAG

WORKOUT

5 rounds for time:

20 med-ball cleans (6/9 kg)

10 push presses (43/61 kg)

SKILL/STRENGTH

Post-workout accessory

3 sets:

Single-arm KB farmers carry, right (30.5 m)

Single-arm KB farmers carry, left (30.5 m)

SAMSTAG

// PARTNER

STRENGTH

Deadlift

12-12-12-12

DB-strict press

8-8-8-8-8

WORKOUT

AMRAP 20 with a partner:

Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.

– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.

– Partners can only accumulate calories if their partner is holding or hanging.

SONNTAG

// FREE GYM