WORKOUT KW49

Welcome to December! This month, the focus is pulling.

MONTAG

WORKOUT

AMRAP 7:

3 deadlifts (102/143 kg)

10 box jumps (61/76 cm)

SKILL/STRENGTH

Pre-workout accessory

Every 2:00 for 5 rounds:

3 high box jumps

5 single-leg KB Romanian deadlifts, right

5 single-leg KB Romanian deadlifts, left

DIENSTAG

// HEAVY DAY

WORKOUT

For load:

Overhead squat

3-3-3

Front squat

3-3-3

Back squat

3-3-3

MITTWOCH

WORKOUT

AMRAP 15:

200-m run

3 rope climbs (4.6/4.6 m)

40 double-unders

SKILL/STRENGTH

Post-workout accessory

Accumulate:

10 KB Turkish get-ups/arm

– Switch arms as desired.

DONNERSTAG

WORKOUT

For time:

65/80-cal row

70 sit-ups

60 KB swings (16/24 kg)

50 KB goblet-hold lunges

40 burpees

20/30-cal row

//ENDURANCE CLASS - PARTNER

WORKOUT

EMOM40:

1) 15/12 cal row/ski

2) 8 DBall over shoulder

3) 10 DB Thrusters

4) 15/12 cal row/ski

5) 12 alt. DB lunges

FREITAG

// BENCHMARK

WORKOUT - RANDY

For time:

30-20-10

Thrusters (25/34 kg)

9-6-3

Wall walks

SKILL/STRENGTH

Pre-workout strength

Every 2:00 for 5 rounds:

5 thrusters

– Start each set with a squat clean.

– Build in load.

SAMSTAG

// PARTNER

STRENGTH

Front squat

3-3-3-3-3+

SKILL

8 rounds:

:20 triple-unders

:20 rest

WORKOUT

AMRAP 15 with a partner:

10 shuttle runs

3 power snatches (43/61 kg)

– Partner A does 5 shuttle runs, and then Partner B does 5 shuttle runs.

– Add 3 power snatches each round; share reps as desired.

– Shuttle run is 25 ft out and back.

SONNTAG

// FREE GYM