WORKOUT OF
THE DAY | Kw 30

MO DI MI | DO FR SA SO
MONTAG

WOD
strength

squat supersets
-8 back squats + 5 front squats
-6 back squats + 5 front squats
-4 back squats + 5 front squats

2′ rest between rounds
increase weight over rounds

metcon
10 rounds for time:
-30 double unders
-8 burpee box jump over

STRENGTH BALANCE
40′ for quality
a1) 10 alternating db/kb russian step ups
a2) 8/8 single leg db/kb romanian deadlifts @3010
a3) 10 glute bridge db/kb floor press @2010
a4) 10/10 renegade rows @2010
a5) 20 alternating russian twists

DIENSTAG

WOD
strength
3 x 6 double db strict press
3 x amrap double db push press

metcon
20-16-12-8-4
-one arm devil press
-toes to bar

ENDURANCE
for time:
-3 km row
-30 burpees over rower
-300 single unders
-2 km row
-20 burpees over rower
-200 single unders
-1km row
-10 burpees over rower
-100 single unders

BASIC
modul V – kettlebells

MITTWOCH
WOD weightlifting 10′ emom: -2 x 1 power snatch + 1 overhead squat metcon 3 rounds for time: -21 wallballs -15 lateral burpees -9 hang power snatches STRENGTH BALANCE 40′ for quality a1) 10-12 alternating double kb front rack walking lunges a2) 10-15 banded hamstring curls @3011 a3) 10 supinated grip ring rows @2010 a4) 10-12 db skull crusher @2010 a5) 8-10 hanging strict straight leg raises @2010
DONNERSTAG

WOD
strength

3 x 6 strict (weighted) pull ups
3 x 12 bent over rows

metcon
for time:
– 100 shoulder to overhead
emom: 5 pull ups

assistance
3 x 15 banded face pulls

ENDURANCE
10 x e4mom :
-500/400m row
-50 double unders
-10 single arm devil press

BASIC
modul I – squats

FREITAG

WOD
strength
5 super sets:
-5 deadlift
-15“ l-hang

2′ rest between sets

metcon
16′ emom:
1st: 6-8 strict handstand push ups
2nd: 16/13 cal row
3rd: 40“ kb farmers hold
4th: easy row @recovery pace

STRENGTH BALANCE
40′ for quality
a1) 8/8 front rack barbell split squats @3010
a2) 6-8 barbell hip thrusts @2010
a3) 8/8 half kneeling landmine press @2010
a4) 8 yates row @3010
a5) 10 barbell roll outs @3010

SAMSTAG

WOD
strength
5 rounds:
-5 double kb/db clean
-5m double kb/db frontrack lunges
-5 double kb/db shoulder to overhead
-2x5m double kb/db overhead carry

2′ rest between sets

metcon
buy in:
-400m run/30 cal ergo
into
4 rounds:
-5/5 one arm overhead squat
-10 box jumps
-10 alt. db snatches
-10 box jumps
into
buy out:
-400m run/30 cal ergo

SONNTAG

WOD
weightlifting

6 x e2mom:
-4 deadlift + 3 power clean + 2 front squat + 1 push jerk

metcon
„Cindy“
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

ENDURANCE
10′ max rep burpees
2′ rest
10′ row for distance
2′ rest
10′ max rep burpee shuttle run
2′ rest
10′ bike/ski/run for distance

BASIC
modul II – presses

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