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WORKOUT KW15

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


    MONTAG 07.04.2025


    WORKOUT

    For time:

    30 box jumps (61/76 cm)

    1,600-m run

    10 rope climbs (4.6/4.6 m)


    STRENGTH/SKILL

    Pre-workout

    EMOM 5:

    :20 double-under practice



    DIENSTAG 08.04.2025


    WORKOUT

    AMRAP 12:

    100-m single-DB suitcase carry (22.5/32.5 kg)

    7 single-DB push jerks, right arm

    7 single-DB push jerks, left arm


    STRENGTH/SKILL

    Post-workout

    Accumulate:

    2:00 side plank, right

    2:00 side plank, left



    MITTWOCH 09.04.2025


    WORKOUT

    For Time:

    21-18-15-12-9 reps for time of:

    Knees-to-elbows

    Front squats (34/52 kg)


    STRENGTH/SKILL

    Post-workout

    Accumulate:

    2:00 ring support hold



    DONNERSTAG 10.04.2025


    WORKOUT - HEAVY DAY

    For load:

    Deadlift

    5-5-5-5-5


    STRENGTH/SKILL

    Pre-workout

    Banded stability work



    FREITAG 11.04.2025


    WORKOUT

    For calories:

    30:00 row or ski

    – Perform 2 power snatches every 20 calories.


    STRENGTH/SKILL

    Pre-workout

    3-4 sets:

    2 power snatches



    SAMSTAG 12.04.2025


    STRENGTH

    Shoulder press

    5-5-5-5-5+


    SKILL

    Every 2:00 for 5 sets:

    30 double-unders

    1-5 strict pull ups


    WORKOUT

    RX

    8 rounds for time with a partner:

    30 burpees

    20 Russian KB swings (24/32 kg)

    10 chest-to-bar pull-ups

    – Split the work as needed.



    SONNTAG 13.04.2025


    FREE GYM!

    WORKOUT KW13

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



      MONTAG 31.03.2025


      WORKOUT


      For time:

      22-16-10

      Deadlifts (61/93 kg)

      Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)


      Rest 1:00


      9-6-3

      Power cleans (61/93 kg)

      Double-dumbbell box step-ups (51/51 cm) (15/22,5 kg)


      STRENGTH/SKILL

      Pre-workout

      EMOM 10:

      1 deadlift + 1 power clean



      DIENSTAG 01.04.2025


      WORKOUT

      RX

      AMRAP 12:

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

      2 box jump-overs (51/61 cm)

      2 burpees

      – After every round add 2 reps to each movement.


      STRENGTH/SKILL

      Pre-workout

      EMOM 10:

      2 thrusters



      MITTWOCH 02.04.2025


      WORKOUT

      For time:

      On a 10:00 clock:

      250 double-unders

      50 chest-to-bar pull-ups

      Max-reps thrusters (47/70 kg)


      STRENGTH/SKILL

      Post-workout

      6 sets:

      1-5 strict weighted pull-ups

      – Rest 1:30 between sets.



      DONNERSTAG 30.04.2025


      WORKOUT

      RX

      5 rounds for time:

      500-m row

      400-m run

      – Rest 3:00 between rounds.


      STRENGTH/SKILL

      Post-workout

      8 sets:

      :20 hollow rocks

      :10 rest



      FREITAG 04.04.2025


      WORKOUT

      AMRAP 25:

      1,000-m run

      10 ring muscle-ups

      10 wall walks

      20 DB snatches, right (15/22.5 kg)

      20 DB snatches, left



      SAMSTAG 05.04.2025


      STRENGTH

      5 sets for load:

      4 back-rack reverse lunges/leg

      – Rest 3:00 between sets.


      SKILL

      3 sets:

      10 strict toes-to-bars

      10 Jefferson Curls



      WORKOUT

      RX

      For time with a partner:

      100-cal row

      50 synchronized sit-ups

      100 KB swings (16/24 kg)

      50 synchronized sit-ups

      100-cal row

      – While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.



      SONNTAG 06.04.2025


      FREE GYM!

      WORKOUT KW13

        Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts.


        MONTAG 24.03.2025


        WORKOUT - FRAN

        For time:

        21-15-9

        Thrusters (29/43 kg)

        Pull-ups


        STRENGTH/SKILL

        Post-workout

        Accumulate:

        3:00 plank hold



        DIENSTAG 25.03.2025


        WORKOUT

        RX

        10 sets for load:

        2 front squats

        – Lift once every 3:00.



        MITTWOCH 26.03.2025


        WORKOUT

        For time:

        10-9-8-7-6-5-4-3-2-1

        Bar-facing burpees

        Hang power snatches (34/52 kg)


        STRENGTH/SKILL

        Pre-workout

        5 sets, building in load:

        Snatch pull + power snatch + hang power snatch



        DONNERSTAG 27.03.2025


        WORKOUT

        Every 2:00 for 8 rounds:

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

        Max-cal row

        – Rest 2:00 between rounds.


        STRENGTH/SKILL

        Post-workout

        EMOM 6:

        :30 ring support hold



        FREITAG 28.03.2025


        WORKOUT

        RX

        AMRAP 16:

        20/25-cal row/ski

        15 box jumps (51/61 cm)

        3 rope climbs (4.6/4.6 m)

        – Step down from the box.


        STRENGTH/SKILL

        Pre-workout

        EMOM 6:

        1-3 reps of chosen rope climb skill



        SAMSTAG 29.03.2025


        STRENGTH

        On a 20:00 clock:

        Build to a 1-rep-max back squat


        SKILL

        EMOM 8:

        0:30 handstand hold/handstand shoulder taps/handstand walk



        WORKOUT -  EVA STRONG

        RX

        5 rounds for time with a partner:

        24 double-unders

        19 toes-to-bars

        2 clean and jerks (61/93 kg)

        400-m run

        – Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.



        SONNTAG 30.03.2025


        FREE GYM!

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