WORKOUT OF
THE DAY | Kw 46

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
7′ emom
-6 front squat

metcon
20 rounds for time
-1 double db devils press
-2 double db thruster
-4 box jumps

STRENGTH BALANCE
40′ for quality
a1) 10 alt. kb death march
a2) 8/8 single leg weighted glute bridge @2010
a3) 10 kb 3-point row @2010
a4) 8/8 filly press @2010
a5) 5/5 turkish sit up + 20“ hollow hold
60“ rest between each exercise

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

DIENSTAG

WOD
gymnastic strength
12′ emom
30“ on/ 30“ rest
1: ring support hold
2: ring row/chin up hold
3: wall facing handstand hold

metcon
6 rounds for time
-500m row/erg
-25 air squats

ENDURANCE
teams of 2
40‘ amrap:
-100 sync goblet squats
-100 cal erg
-100 burpees
-100 sync kb snatches
rest of time: max cal erg
-5 synchro burpees

BASIC
modul III – basic lifts

Strength Balance
(self coached Info @ Zoneacademy)

MITTWOCH

WOD
strength
7′ emom
-6 deadlifts

metcon
intervals
4 rounds
2′ amrap
-12/10 cal erg
-10 push ups
-8 down ups
2′ rest

STRENGTH BALANCE
40′ for quality
a1) 8/8 front rack split squat @3010
a2) 8 romanian deadlift @3010
a3) 8/8 landmine press @2010
a4) 8 supinated bent over row @2010
a5) 5/5 landmine sit up
60“ rest between each exercise

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

DONNERSTAG

WOD
strength

7′ emom
-6 push press

metcon
for time:
10-9-8-7-…1
-thruster
-kipping pull ups

ENDURANCE
7 rounds
2′ amrap
-15/12 cal erg
-10 double db lunges
-10 v-ups
1′ rest
2′ amrap
-15/12 cal erg
-10 double db shoulder to overhead
-10 burpees
1′ rest

BASIC
modul IV – gymnastics

Strength Balance
(self coached Info @ Zoneacademy)

FREITAG

WOD
skill
squat clean

10′ emom
-1 squat cleab

metcon
12′ amrap
-6 deadlifts
-5 hang power cleans
-4 shoulder to overhead
-10 lateral burpees

STRENGTH BALANCE
40′ for quality
a1) 10-14 alt. db/kb walking lunges
a2) 15 banded hamstring curls @20X1
a3) 10 seated db press @2010
a4) 10 bent over db row @2010
a5) 20 db russian twist + 10 tuck ups
60“ rest between each exercise

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

SAMSTAG

WOD
strength
7′ emom
-6 strict pull ups

metcon
3 rounds
4′ amrap
-99 double unders
-33 wall ball shots
-max rep weighted box step ups
1′ rest

ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds

SONNTAG

WOD
team workout
teams of 2
30′ amrap
-40 cal erg
-30 single arm devils press (15kg)
-20 sync. abmat sit ups
-10 wall walks

sunday pump
4 rounds
20 bicep curls
20 banded tricep extensions
rest as short as possible

ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds

BASIC
modul V – kettlebells

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