WORKOUT KW50

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

MONTAG

// FREE GYM

DIENSTAG

WORKOUT

EMOM 20:

Min 1 | :30 handstand hold

Min 2 | :30 chin-over-bar pull-up hold

Min 3 | :30 max handstand push-ups

Min 4 | max-cal row

Min 5 | rest

– Accumulate :30 in the holds.

SKILL/STRENGTH

Post-workout accessory

3 sets:

:30 Russian twists (14/20 lb)

:30 rest

:30 hollow rocks

:30 rest

– Use a medicine ball for the Russian twists.

MITTWOCH

WORKOUT

AMRAP 7:

3 power cleans (70/102 kg)

10 triple-unders

SKILL/STRENGTH

Pre-workout strength

On a 10:00 clock:

Build to a heavy power clean single

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

5-5-3-3-1-1-1

Deadlift

– Start at 75% of 1-rep max.

– Build to a heavy 1-rep-max deadlift.

// ENDURANCE CLASS - PARTNER

WORKOUT

AMRAP 40 with a partner:

800-meter run

80 KB swings (16/24 kg)

80 KB walking lunges

800-meter run

– Run together, and split KB work as desired.

FREITAG

WORKOUT

9 rounds for time:

2 ring muscle-ups

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

SKILL/STRENGTH

Post-workout strength

3 sets:

15 DB bench presses

SAMSTAG

// PARTNER

SKILL/STRENGTH

5 sets:

:40 (strict) handstand push-ups (5-10 reps)

:20 rest

:40 alternating dumbbell renegade rows

:20 rest

3 rounds for completion:

100-meter sandbag or D-ball bear-hug carry as heavy as possible

100-meter overhead plate carry (15/20 kg)

WORKOUT

5 rounds for time with a partner:

20 front squats (34/52 kg)

30 kettlebell swings (24/32 kg)

40 partner medicine-ball sit-ups (6/9 kg)

– Split the squats and swings as needed; one partner works at a time.

– Alternate reps on the sit-ups.

SONNTAG

// FREE GYM