WORKOUT OF
THE DAY | Kw 28

MO DI MI | DO FR SA SO
MONTAG

WOD
skillwork
snatch

8′ emom:
-1 squat snatch + 1 snatch balace

metcon
for time:
-21 power snatches
-100 double unders
-15 power snatches
-100 double unders
-9 power snatches
-100 double unders

STRENGTH BALANCE
4-5 sets
A1) 8 rear foot elevated split squat/leg @3010
A2) 8-10 bent over db row @20X1
A3) 10-12 single arm db floor press @2020
A4) 20 db russian twists
60“ rest between each exercise
increase weight each set

DIENSTAG

WOD
strength
5×4 deadstop deadlifts
30 band pull aparts between sets
*rebuild tention before every rep, no touch and go

metcon
2 rounds of 4′ amrap:
-30/30 one arm shoulder to overhead
-rest of time: row for cals
2′ rest

BASIC
modul IV – gymnastics

ENDURANCE
6×4’ amrap/2’ off:
-20 goblet squats
-30 push ups
-40 kb russian swings
you have to finish 20 burpees during the „off“ period
for every burpee missing you have to do 3 burpees at the end of the wod

MITTWOCH

WOD
metcon
for time:
20-15-10
-front squats
-toes to bar
into
10-15-20
-front squats
-pull ups

finisher
3 rounds:
-30“ handstand hold
-30“ plank
-20“ hollow hold

STRENGTH BALANCE
4-5 sets
A1) 8 single leg landmine romanian deadlift/leg @3010
A2) 8-10 zombie presses @2020
A3) 20-30“ top of pull up hold
A4) 8-10 dragon flags @3010
60“ rest between each exercise

DONNERSTAG

WOD
strength
4×10 renegade rows
90“ rest

metcon
10′ amrap:
-30 plate russian twists
-20 plate ground to overhead
-10 burpees to plate

BASIC
modul V – kettlebells

ENDURANCE
3 rounds for time:
50 burpees
40 kb swings
30 frontrack lunges
20 pull ups
10 strict handstand push ups

FREITAG

WOD
skillwork
power clean & jerk

metcon
for time:
12-9-6
-power clean & jerk
-burpee pull up

BASIC
modul I – squats

SAMSTAG

WOD
strength

12′ e2mom:
even – 5 back squats + max rep double db/kb romanian deadlifts

metcon
2′ amrap
-alt. db snatches
1′ rest
then
2′ amrap
-box jumps
1′ rest
then
4′ amrap
2-4-6-8-10-…
-alt. db snatches
-box jumps

SONNTAG

WOD
strength
4 supersets
-1-2 wallfacing excentric handstand push ups
-2-4 excentric (weighted) pull ups
90“ rest

metcon
5 rounds:
-4 double kb clean
-8 alt. double kb lunges
-14/16 cal row/bike/ski

ENDURANCE
teams of 2- 30′ amrap:
-40 cal row/skierg/bike
-40 v ups
-40 front squats (15/20)
then
200 wallball shots
only one working

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