WORKOUT KW51

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

MONTAG

WORKOUT

21-15-9-9 reps for time:

Hang squat cleans (29/43 kg)

Pull-ups

SKILL/STRENGTH

Post-workout accessory

3 sets:

5-10 GHD back extensions or banded good mornings

DIENSTAG

WORKOUT

3 rounds for time:

400-m run

30 double-DB push presses (12.5/15 kg)

SKILL/STRENGTH

Post-workout accessory

Accumulate:

100 empty barbell good mornings

MITTWOCH

WORKOUT

21-15-9 reps for time:

Knees-to-elbows

Chest-to-bar pull-ups

– Perform 50 double-unders after each round.

SKILL/STRENGTH

Post-workout accessory

3 sets:

100-m bottom-up KB carry

– Switch hands as needed.

DONNERSTAG

// HEAVY DAY

WORKOUT

For load:

Back squat

3-2-2-1-1-1

– Start at 80% of 1-rep max.

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

// ENDURANCE CLASS

WORKOUT - 12 Days of Endurance

1: 200/250m row/ski

2: double DB-Deadlift (10/15 kg)

3: Burpee broad Jump (80/100 cm)

4: double DB-Devil Press (10/15 kg)

5: Dumbbell thruster (10/15 kg)

6: KB-Goblet Squat (16/24 kg)

7: Box Jumps

8: alt. DB-Lunges (10/15 kg)

9: Push ups

10: Wall Balls (6/9 kg)

11: Pull ups

12: DB-Box Step ups (10/15 kg)

FREITAG

WEIHNACHTSFEIER

SAMSTAG

// X-MAS PARTNER-WOD

STRENGTH

A: Bench Press

3-3-3-3-3+

Max reps on the last set

B: DB-Bent over row

8-8-8-8-8+

Max reps on the last set

WORKOUT

For Time in Teams of 3

5000m row/ski

Partner A: row/ski

Partner B: 1 round of:

3 D-Ball/Sandbag squatclean

6 D-Ball/Sandbag squats

12 Burpee over D-Ball/Sandbag

Partner C: Rest

All Partners rotate when Partner B finishes his round of movements

SONNTAG

// FREE GYM