WORKOUT KW18

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 28.04.2025

WORKOUT - KELLY

5 rounds for time of:

400-m run

30 box jumps (51/61 cm)

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

– Step down from the box.

DIENSTAG 29.04.2025

WORKOUT

For time:

15-12-9-6-3

Lateral burpees over the bar

5-4-3-2-1

Squat snatches (56/84 kg)

SKILL/STRENGTH

Pre-workout

EMOM 8:

1 squat snatch

MITTWOCH 30.04.2025

WORKOUT - HEAVY DAY

Every 5:00 for 5 sets:

10 bench presses

Max-unbroken chest-to-bar pull-ups

– Rest the remainder of each interval.

STRENGTH/SKILL

Pre-workout

EMOM 3:

3-6 chest-to-bar pull-ups

DONNERSTAG 01.05.2025

FEIERTAG - FREE GYM

FREITAG 02.05.2025

WORKOUT

3 rounds for time of:

50 double-unders

12 deadlifts (70/102 kg)

Right into…

800-m run

STRENGTH/SKILL

Pre-workout

Every 2:00 for 5 sets:

5 deadlifts

SAMSTAG 03.05.2025

STRENGTH

A: Shoulder press

2-2-2-2-2+

SKILL

3 sets:

30 alternating double-dumbbell overhead lunges (15/22,5 kg)

WORKOUT - HAVANA

AMRAP 25 with a partner:

150 double-unders

50 push-ups

15 power cleans (56/84 kg)

– Partners split work as desired.

SONNTAG 04.05.2025

FREE GYM!

WORKOUT KW17

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 21.04.2025

FREE GYM!

DIENSTAG 22.04.2025

WORKOUT

Every 5:00 for 5 rounds:

400-meter run

SKILL/STRENGTH

Post workout

8 sets:

:20 air squats

:10 rest

MITTWOCH 23.04.2025

WORKOUT - FIGHT GONE BAD

3 rounds for reps:

1:00 wall-ball shots (6/9 kg) (2.7/3 m)

1:00 sumo deadlift high pulls (25/34 kg)

1:00 box jumps (51/51 cm)

1:00 push presses (25/34 kg)

1:00 row for calories

– Rest 1:00 between rounds.

DONNERSTAG 24.04.2025

WORKOUT - HEAVY DAY

7 sets for load:

1 clean pull

1 clean

1 hang clean

FREITAG 25.04.2025

WORKOUT

2 rounds for time:

50 double-unders

40 AbMat sit-ups

30 chest-to-bar pull-ups

STRENGTH/SKILL

Post-workout

EMOM 10:

Min. 1 | 5 Jefferson curls

Min. 2 | :20 side plank hold/side

SAMSTAG 26.04.2025

STRENGTH

A: Shoulder press

3-3-3-3-3+

SKILL

5 sets:

1 power snatch

1 overhead squat

1 squat snatch

WORKOUT

AMRAP 20 with a partner:

200-meter run

10-cal bike, row, or ski

5 power snatches (47/70 kg)

5 overhead squats

– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round. Continue in this fashion until the workout is over.

SONNTAG 27.04.2025

FREE GYM!

WORKOUT KW16

Welcome to April! This month, we’ll focus on building endurance and stamina.

MONTAG 14.04.2025

WORKOUT

5 rounds for time:

15 toes-to-bars

20 box jumps (51/61 cm)

– Step down from the box.

STRENGTH/SKILL

4 x 4:00 rounds:

400-meter row

DIENSTAG 15.04.2025

WORKOUT - HEAVY DAY

For load:

3-3-3-3-3-3-3

Back squat

MITTWOCH 16.04.2025

WORKOUT - ANDI

For time:

100 hang power snatches (20/29 kg)

100 push presses

100 sumo deadlift high pulls

100 front squats

DONNERSTAG 17.04.2025

WORKOUT

3 rounds for time:

20 single-DB reverse lunges (15/22.5 kg)

20 burpees

200-m farmers carry

STRENGTH/SKILL

Post-workout

Accumulate:

10 DB Turkish get-ups/arm

FREITAG 18.04.2025

WORKOUT - OPEN 15.4

AMRAP 8:

3 handstand push-ups

3 cleans (56/84 kg)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

STRENGTH/SKILL

Post-workout

5 sets:

Handstand walk (15.2 m)

SAMSTAG 19.04.2025

STRENGTH

A: Shoulder press

4-4-4-4-4+

B: EMOM 14:

Min. 1 | 3 weighted pull-ups

Min. 2 | :30 plank hold

WORKOUT

3 rounds for time with a partner:

60 Russian KB swings (24/32 kg)

800-m run

– Split runs up as needed. One partner works while the other rests; during the runs, the resting partner holds a KB in the front rack position.

SONNTAG 20.04.2025

FREE GYM!