WORKOUT OF
THE DAY.

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
-5×5 front squats
90“ rest“

metcon
3 rounds for time
-50 wallball shots
-20 c2b pull ups“

finisher:
for 90“ every 2“ 
-1 band pull apart
30“ rest
-100 band pull aparts

BASIC
modul I – squat

DIENSTAG

WOD
metcon
for time:
-20 double db front rack lunges 15/22,5kg
-20 double db shoulder to overhead
-20 double db front rack lunges
-15 double db shoulder to overhead
-20 double db front rack lunges
-10 double db shoulder to overhead
3′ rest
for time:
-20 double db front rack lunges
-10 double db shoulder to overhead
-20 double db front rack lunges
-15 double db shoulder to overhead
-20 double db front rack lunges
-20 double db shoulder to overhead

assistance
3 rounds of
-1′ hollow hold
-1′ superman circles
-1′ weighted wallsit 

ENDURANCE
40′ emom
1st – 10/14 cal row/bike/ski
2nd – 15 kb russian swings
3rd – 30 russian twists
4th – 12 burpees
5th – rest

MITTWOCH

WOD
skillwork
power clean

metcon
13′ amrap
-10 power cleans
-30 double unders
-10 toes to bar

ENDURANCE
with a running clock-
each for time:
27-21-15-9
-cal bike/row/ski
-db snatches
10′ timecap

at min 12 start with
27- 21-15-9
-burpees
-db snatches
10′ timecap

at min 24 start with
27-21-15-9
-cal bike/row/ski
-burpees
no timecap

 

DONNERSTAG

WOD
skillwork
ring muscle up

metcon
5 rounds of 3′ amrap/1’rest
buy in – 15/20 cal row/bike/ski
rest of the time – amrap muslce ups

scale
1st round – ring dips
2nd round – ring rows
3rd round – ring swings
4th round – ring dips
5th round – ring rows

BASIC
modul II – press

FREITAG

WOD
strength
-5×5 deadlift
90“ rest

metcon
teams of 2 – for time
buy in – 14 rope climbs
-100 burpee box jumps
-60 db snatches 20/30kg
cash out – 14 rope climbs

ENDURANCE
20′ amrap
-10 ring rows
-10 shoulder to overhead
-10 front squats
-10 burpees
3′ rest
20′ amrap
-15 wallball shots
-7 burpee box jumps/steps

SAMSTAG

WOD
strength

12′ emom
even – 10 strict handstand push ups/15 push ups
odd – 10 strict pull ups

metcon
-400m run
-50 kb russian swings
-400m run
-50 box jumps
-400m run
-50 toes to bar
-400m run
-50 burpees

BASIC
modul III – basic lifts

SONNTAG

Team Workout!

Noch Fragen zu CrossFit?

KONTAKT

© TRILLER CROSSFIT 2019
IMPRESSUM | DATENSCHUTZ

Triller Crossfit | X

Jetzt anmelden zum gratis probetraining.

Wir verwenden Cookies, um unsere Website möglichst benutzerfreundlich für dich zu gestalten. Wenn du fortfährst, nehmen wir an, dass du mit der Verwendung von Cookies einverstanden bist. Weitere Informationen findest du hier.

Wir verwenden Cookies, um unsere Website möglichst benutzerfreundlich für dich zu gestalten. Wenn du fortfährst, nehmen wir an, dass du mit der Verwendung von Cookies einverstanden bist. Weitere Informationen findest du hier.