WORKOUT OF
THE DAY | Kw 19

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
5 rounds for time
-20 sliding pike ups
-20 v-ups
-20 tuck ups
-20 sit ups
-40“ side planks/side

finisher
100 arch rocks

WOD
strength
handstand skill
12′ emom
-2-3 wall walks
-30“ hollow hold
-30“ crow pose

metcon
3 rounds for time
-30 goblet squats
-20 v-ups
-10 burpee deadlifts

ENDURANCE
8′ amrap
-30 mountain climbers
-20 russian twists
-10 Sit Ups
-5 Burpees
8′ amrap
-5 push ups
-10 jumping squats
-10 hollow rocks
-10 v-ups
2′ rest
repeat all

DIENSTAG

WOD
strength

4 rounds 40“on/20“ off
-bulgarian split squats left
-bulgarian split squats right
-planche push ups
-gymnastic swim (weighted)

metcon
27-24-21-15-12-9-6-3
-db snatches
-box steps

MITTWOCH

SHOULDER BURNER
6 rounds
40’’ work/ 20’’ rest
-supinated bent over row
-serratus push ups
1’ rest btw. rounds

8′ emom
even- curl to press
odd- bent over row

WOD
strength
4 supersets
-20 sliding hamstring curls
-10/10 one legged deadlifts
90“ rest

metcon
5 rounds for time (use a backpack or DB/KB, etc.)
-10 deadlifts
-10 goblet squats
-10 shoulder press
30“ rest
-10 cluster
60“ rest

DONNERSTAG

WOD
8 rounds for time:
15-9-3
-burpees (sc. down ups)
-one arm db thruster
2′ rest
timecap for each round 3′

finisher
100 band pull aparts

ENDURANCE
40′ amrap
-50 burpees
-50 kb swings
-50 lunges
-50 sit ups
-50 one arm push press

FREITAG

Leg Burner
-100 banded good mornings
-80 lunges
-60 air squats
-40 sliding hamstring curls
3′ rest
repeat

SAMSTAG

WOD
strength
4 supersets
-15/15 backpack/weighted one arm rows
-15 backpack/weighted curls
-60“ lying W-I (floor facing position)

metcon
5 rounds for time
-30 backpack/weighted swings
-30 backpack/weighted shoulder to overhead

finisher
-5 rounds of
-20 pike ups
-10 lying leg raises

SONNTAG

REST DAY

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