WORKOUT OF
THE DAY.

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 supersets:
-8/8 front rack lunges
-10/10 weighted step ups
90“ rest

metcon
7 rounds for time:
-11 overhead squats
-11 toes to bar

BASIC
modul I – squats

DIENSTAG

WOD
skillwork

power clean

metcon
for time:
21-15-9 
-power cleans
-burpees over the bar
into 
21-15-9 
-shoulder to overhead
-burpee box jumps

ENDURANCE
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

MITTWOCH

WOD
strength

4 supersets:
-10 floor press
-10 arnold press
90“ rest

metcon
3 rounds for time:
-20 pull ups
-20 double db/kb front rack lunges
-100 double unders

ENDURANCE
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

 

DONNERSTAG

WOD
skillwork

handstand push up

metcon
16′ amrap:
2-4-6-8-10…
-handstand push ups
4-8-12-16-20…
-cal bike/row/ski

assistance
3 rounds of:
-10 reverse flys
-10 upright rows
-20 band pull aparts

BASIC
modul II – presses

FREITAG

WOD
skillwork
kipping movements

kipping complex
8′ amrap:
-3 c2b pull ups
-4 toes to bar
-1 bar muscle up

metcon
11′ amrap:
-100 wallball shots
rest of the time – amrap db snatches

ENDURANCE
for time:
3 rounds of
-10 db snatches
-30 weighted box steps
-20 db snatches
-20 weighted box steps
-30 db snatches
-10 weighted box steps
into
3 rounds of
-10 db snatches
-30 goblet squats
-20 db snatches
-20 goblet squats
-30 db snatches
-10 goblet squats
into
3 rounds of
-10 db snatches
-30 one arm overhead lunges
-20 db snatches
-20 one arm overhead lunges
-30 db snatches
-10 one arm overhead lunges

SAMSTAG

WOD
metcon

teams of 2 – for time:
buy in -1600 row/bike
every 200m
-20 synchro goblet squats
then
-50 push ups
-30 synchro burpee box jumps
-50 push ups
then 
cash out -1600m row/bike
every 200m 
-20 synchro goblet squats

BASIC
modul III – basic lifts

SONNTAG

Team Workout!

Noch Fragen zu CrossFit?

KONTAKT

© TRILLER CROSSFIT 2019
IMPRESSUM | DATENSCHUTZ

Triller Crossfit | X

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