WORKOUT OF
THE DAY | Kw 44

MO DI MI | DO FR SA SO
MONTAG

WOD
warm up
3 rounds
-30“ frontrack hold @empty bar
-15 hollow rocks
-30“ overhead hold @empty bar
-15 scapula pull ups

strength
4 rounds of:
-4 strict press + 6 push press
2′ rest

metcon
10 rounds for time:
-4 strict pull ups
-6 front squats @40/60kg
-8 push ups

STRENGTH BALANCE
4 supersets each
-10/10 front foot elevated kb split squat @3010
-10 kb wide stance romanian deadlifts @3010
60“ rest
-10/10 half kneeling filly presses @2010
-5.4.3 strict chin up cluster
60“ rest
-30-45“ ring plank
-15 v-ups
60“ rest

finish with 50 hand release push ups for time

DIENSTAG

WOD
warm up
3 rounds
-5 clean pulls
-4 high hang clean
-3 front squats

skillwork
-clean

10′ emom:
-1 power clean + 1 clean
(increase weight over rounds)

metcon
4 rounds – 2′ on / 1′ off:
-5 power clean @50/75kg
-10 frontrack lunges
-max rep burpees

BASIC

ENDURANCE
12′ amrap
-12 goblet squats
-24 kb swings
2′ rest
12′ amrap
-20 plate ground to overhead
-40 russian twists
2′ rest
12′ amrap
-12 burpees
-24 sit ups

MITTWOCH

WOD
warm up
3 rounds:
-30“ passive hang
-30“ wallfacing handstand hold
-30“ moutain climbers

gymnastic strength
15′ emom:
1st – 2-3 excentric handstand push ups
2nd – 4-8 strict toes to bar
3rd – 10-12 (leg elevated) ring rows

metcon
for time:
-100 plate ground to overhead @15/20kg
-100 double unders
-50 plate ground to overhead @15/20kg
-50 double unders

STRENGTH BALANCE
4 supersets each
-16 alternating db/kb reverse lunges
-10/10 frc hamstring curls @2011
60“ rest
-10/10 single leg db/kb romanian deadlifts @3010
-20″/20″ weighted isometric split squat holds
60“ rest
-10/10 bent over single arm rows @2010
-10/10 single arm 10-month position press @2010
60“ rest

finish with 100 single leg v-ups for time

DONNERSTAG

WOD
warm up
5′ ankle & hip mobility
3 rounds:
-10 pass throughs
-10 wall squats
-10m duck walk

strength
4×8
-overhead squats
90“ rest between rounds

metcon
12′ amrap:
2-4-6-8-10-12-14-… thrusters @40/60kg
-15 sit ups between rounds

BASIC

ENDURANCE
36′ emom – 40“ on / 20“ off:
1st: burpees
2nd: airsquats
3rd: mountain climbers
4th: plank to push up
5th: double unders
6th: kb swings

(count your reps in the first round and try to hold that rep scheme for the entire workout)

FREITAG

WOD
warm up
3 rounds
-5/5 bottom up presses
-5 controlled squats + 5 squat jumps
-30“ fast pace on air bike

metcon
death by: alternating db snatches
(start with 4 reps and increase by 2 reps every round)
into
death by: burpees over db
(start with 4 reps and increase by 1 rep every round)
into
death by: alternating one arm devil press
(start with 2 reps and increase by 2 reps every round)

BASIC

SAMSTAG

WOD
warm up
3 rounds
-10/10 banded one arm lat pull downs
-10/10 side plank leg raises
-20 banded good mornings

strength
4×12 double kb romanian deadlift
2′ rest

metcon
for time:
-40 kb swings
-10 weighted box set ups
1′ rest
-30 kb swings
-20 weighted box set ups
1′ rest
-20 kb swings
-30 weighted box set ups
1′ rest
-10 kb swings
-40 weighted box set ups

SONNTAG

WOD
warm up
3 rounds
-90“ row
-1′ plank
-20 band pull aparts

strength
4 rounds of:
-16 bent over rows
-8 floor presses
(same weight for both movements)

metcon
for time:
-60 wallball shots
-50 burpees
-40 toes to bar
-30 power clean
-20 shoulder to overhead

ENDURANCE
for time:
-30 box jumps/steps
-50 db thrusters
-30 box jumps/steps
-50 db snatch
-30 box jumps/steps
-50 db hang clean & jerk
-30 box steps ups
-50 alternating one arm devil press
3′ rest
-15 burpees
-30 db thrusters
-15 burpees
-30 db snatch
-15 burpees
-30 db hang clean & jerk
-15 burpees
-30 alternating one arm devil press

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