WORKOUT KW48

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

MONTAG

WORKOUT

AMRAP 12:

20 DB front-rack walking lunges (15/22.5 kg)

2 legless rope climbs

– Use two dumbbells.

SKILL/STRENGTH

Post-workout accessory

EMOM 6

Min 1: 4 DB windmills/arm

Min 2: 2 DB Turkish get-ups/arm

– Build in load, but only as quality mechanics allow.

DIENSTAG

WORKOUT

For time:

30-20-10-20-30

KB swings (16/24 kg)

15-10-5-10-15

Deficit handstand push-ups

– Hands on 25/45-lb plates.

SKILL/STRENGTH

Pre-workout skill

EMOM 6:

Min 1: Single-arm KB suitcase carry, right arm (30.5 m)

Min 2: Single-arm KB suitcase carry, left arm (30.5 m)

MITTWOCH

// BENCHMARK

WORKOUT - KELLY

5 rounds for time:

400-m run

30 box jumps (51/61 cm)

30 wall-ball shots (6/9 kg) (2.7/3 m)

DONNERSTAG

WORKOUT

Every 5:00 for 7 sets:

3 power cleans

2 hang power cleans

– Build in load each set.

// ENDURANCE CLASS - PARTNER

WORKOUT

AMRAP 40

A: 400 m/ 500 m row/ski

B: 10 Wallballs

20 m DBall carry (bear hug)

10 DB snatches

20 m Farmer's Carry

- When Partner A finishes the meters, switch roles. Partner B picks up exactly where they left off in the circuit.

- Teams swap machines after 20'.

FREITAG

// BENCHMARK

WORKOUT - RANDY

For time:

75 power snatches (25/34 kg)

– 10:00 time cap.

SKILL/STRENGTH

Pre-workout strength:

EMOM 10:

1 snatch grip deadlift

1 snatch pull

1 snatch

SAMSTAG

// PARTNER

STRENGTH

Front squat

4-4-4-4-4+

SKILL

5 sets:

:30 5-8 (strict) handstand push-ups

:30 Rest

:30 5-8 (strict) toes-to-bar

:30 Rest

WORKOUT

AMRAP 20 with a partner:

50 double-unders

1 devils press (15/22,5 kg)

2 devils presses

3 devils presses

2 devils presses

1 devils presses

SONNTAG

// FREE GYM