WORKOUT KW47

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

MONTAG

WORKOUT

For time:

1-2-3-4-5-6-7-8-9-10 reps for time:

Hang power snatches (29/43 kg)

– Perform 25 double-unders after each round.

SKILL/STRENGTH

Pre-workout strength

On a 12:00 clock:

Find a heavy 1-rep hang power snatch

– This should be heavy, but not a 1-rep max.

DIENSTAG

WORKOUT

EMOM 15:

Min 1: 3 bar muscle-ups

Min 2: Max-reps alternating DB snatches (15/22.5 kg)

Min 3: Rest.

SKILL/STRENGTH

Pre-workout skill

3 sets:

5 single-arm DB overhead squats, right

5 single-arm DB overhead squats, left

MITTWOCH

// HEAVY DAY

WORKOUT

For load:

Front squat

3-3-3-3-3

SKILL/STRENGTH

Post-workout

Accumulate:

30 single-leg unloaded deadlifts, right leg

30 single-leg unloaded deadlifts, left leg

1:00 single-arm plank hold, right arm

1:00 single-arm plank hold, left arm

DONNERSTAG

WORKOUT

AMRAP 10:

3 power cleans (47/70 kg)

20 double-unders

– Add 10 double-unders each round.

SKILL/STRENGTH

Pre-workout strength

5 sets:

1 high hang power clean

1 hang power clean

1 below the knee power clean

// ENDURANCE CLASS

AMRAP 30

400 m run

20 double DB-Deadlifts (15/22,5 kg)

10 double DB-OH Lunges (15/22,5 kg)

5 burpee broad jumps

Rest for 5:00 minutes, then

Karen

150 Wallballs for time (6/9 kg)

FREITAG

WORKOUT

30-20-10 reps for time:

Thrusters (29/43 kg)

Ring dips

SKILL/STRENGTH

Pre-workout accessory

3 sets:

:05-:10 ring dip hold, top

:30 rest

:30 squat hold

:30 rest

:05-:10 ring dip hold, bottom

:30 rest

SAMSTAG

// PARTNER

STRENGTH

Superset

DB-Bench Press

12-12-12-12

inverted Row

12-12-12-12

SKILL

EMOM 10:

10-20 alternating shoulder taps in a handstand hold or plank hold

WORKOUT

4 rounds for time with a partner:

30 toes-to-bars

400-m run

– Share the toes-to-bars and run together.

SONNTAG

// FREE GYM