WORKOUT OF
THE DAY | Kw 24

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
8′ emom
-6 strict press

metcon
15′ amrap
-1-2-3-4 … wall walks
-5/5 kb snatch
-10 box jumps step down/step ups
add 1 wall walk each round

STRENGTH BALANCE
40′ for quality
a1) 6/6 rear foot elevated split squats @3010
a2) 10 db romanian deadlifts @3010
a3) 12-16 alt db curl to strict press
a4) 5/5 turkish sit ups
60“ rest between each exercise

DIENSTAG

WOD
strength
5 rounds
-4 paused back squats @33X1
build per set
2′ rest

metcon
for time
-50 cal erg
-100 wall ball shots
-150 double under

ENDURANCE
for time:
buy in 50 cal erg/500m run
then
-300 single under
-100 kb swings
-200 single under
-75 step ups
-100 single under
-50 burpees

BASIC
modul II – presses

MITTWOCH

WOD
strength
5 sets of
-4-8 banded wide grip strict pull up
60“ rest
-10 seated db strict press @2010
60“ rest

metcon
5 rounds for time
-10 pull ups/ring rows
-20 single arm db push press
-30 air squats
increase reps by 2 each round (12/22/32 …)

STRENGTH BALANCE
40′ for quality
a1) 8-10 double kb front rack squat @3010
a2) 8/8 half kneeling filly press @2020
a3) 10/10 3-point kb row @2011
a3) 20 alt. kb russian twists + 20“ hollow hold
60“ rest between each exercise

DONNERSTAG

WOD
weightlifting
8 rounds every 2′
-1 snatch deadlift + 2 hang power snatch + 3 overhead squat

metcon
11′ amrap
-7 thruster
-8 toes to bar
-9 box jump step downs

ENDURANCE
3 rounds of 2′ on / 1′ off for each exercise
-wall ball shots
-sit ups
-kb swings
-down ups
-cal erg

BASIC
modul III – basic lifts

FREITAG

WOD
strength
core strength
15′ emom
-6-8 strict toes to bar/leg raises
-30“ hollow hold
-20“/20“ side plank

metcon
12′ amrap
-8 toes to bar
-8 deadlifts
-8 lateral burpee over bar*
*add 2 burpees each round

STRENGTH BALANCE
40′ for quality
a1) 10-12 alt. landmine reverse lunges
a2) 8-10 floor press @2020
a3) 10 tempo ring rows @3030
a4) 30/30m single arm farmers carry
a5) 20 alt. wall dead bugs
60“ rest between each exercise

SAMSTAG

WOD
weightlifting
8 rounds every 2′
-6 deadlifts + 3 hang power clean
build per set

metcon
10 rounds for time
-5 hand stand push ups
-10 alt. db snatch
-20 air squats

SONNTAG

WOD
strength
8′ amrap for quality
-turkish get ups

metcon:
20′ emom
-30“ erg
-30“ alt. db clean & jerk
-30“ goblet squats
-30“ bear crawl

ENDURANCE
40′ amrap
2 rounds
-100 sit ups
-75 air squats
-50 ring rows
-25 push ups
rest of time max cal erg/run

BASIC
modul IV – gymnastics

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