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!