WORKOUT OF
THE DAY | Kw 9

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
3 rounds of:
-20/20 bulgarian split squats
-15/15 one leg deadlifts
-10/10 bottom up kb press

metcon
5 rounds for time.
-50 squats
-40 abmat sit ups
-30 push ups

30′ LUNCHBREAK WOD
20′ amrap:
-20 double unders
-10 alternating db snatches
-10 burpees
-20m bear crawl

STRENGTH BALANCE
a1) 8-10 floating romanian deadlift @3011
a2) 20 emtpy barbell curls @20X0
a3) 20 empty barbell skull crusher @20X0
a4) 20 alternating slow mountain climber @1010
60“ rest between exercises

DIENSTAG

WOD
metcon
#krapfengate 
Faschingsworkout powered by Ströck
teams of 2- 3 rounds for time:
-20 synchro wb shots
-50 cal erg
into
-100 synchro down ups
into
3 rounds for time:
-20 synchro hang power cleans
-50 burpees

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BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

ENDURANCE
for reps:
21′ emom
1st – row
2nd – box jumps/steps
3rd – db shoulder to overhead
into
21′ emom
1st – row
2nd – burpee box jumps/steps
3rd – db snatches

 

MITTWOCH

WOD
strength
10′ emom
-3-6 strict (def.) handstand push ups / pike push ups
into
10′ emom
-3-10 strict pull ups / (ring rows)
choose a rep scheme you can perform throughout the 10′

metcon
12′ amrap:
-7/10 cal assault bike
-10 toes to bar

STRENGTH BALANCE
40′ for quality:
-30“ ring plank
-5 wide grip pull up
-10 handrelease push ups
-5 partner assisted hamstring curls @30X1
-3-5 strict toes to bar
take enough rest between exercises! don’t treat this as a metcon!

DONNERSTAG

WOD
skillwork
squat clean

6 rounds every 90“
-3 squat cleans

metcon
for time:
21-15-9
-squat cleans
-burpee pull ups

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

FREITAG

WOD
strength
5×5 deadlifts
(3010)

metcon
5 rounds of 3′ on/1′ off:
-50 double unders
-20 one arm db shoulder to overhead
rest of the time – max cal erg

BASIC STRENGTH & TECHNIQUE
modul I – squats

SAMSTAG

WOD
skill
bar muscle ups

metcon
20′ amrap:
-4 bar muscle ups
-16 one arm db thrusters
-20 db snatches

SONNTAG

WOD
skillwork
kb snatch

metcon
for time:
-100 kb snatches
each rest 20 box jumps

ENDURANCE
5 rounds – 5′ on/ 2′ off:
-30 wallball shots
-20 kb russian swings
rest of the time – amrap cal erg
score = cal erg

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