WORKOUT OF
THE DAY | Kw 16

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
6 rounds
-10“ l-sit regular
-20“ front leaning rest
-10“ l-sit heels on floor
-20“ side plank/side
90“ rest

WOD
strength
5 rounds
-10 heels elevated narrow stance goblet squat @3030
-20“ unloaded wall sit
90“ rest

metcon
3 rounds for time
100 single under
50 single arm overhead reverse lunges
25 no push up burpees

ENDURANCE
40′ emom
-max reps single under
-kb swings
-down&ups
-30“/30“ side plank
-30 lateral jumps

DIENSTAG

WOD
strength
4 rounds
40“ on / 20“ off
-db bent over row
-seated db tricep extensions
-alternating db curls
-diamond push ups

metcon
12′ amrap
-10 db hang power cleans
-8 db shoulder to overhead
-6 burpees
-40 double under/double clap jumps

MITTWOCH

SHOULDER BURNER
20′ amrap
-15 db reverse flys @2010
-30 alternating db strict press
-15 db lateral raises @2010
-30 db shrugs @20X1
60“ rest after each round

WOD
strength
5 rounds
-3-5 eccentric handstand push ups @5010
-15 db pull over in dead bug position @3010
90“ rest

metcon
5 rounds for time
-6 handstand push ups/3 wall walks
-9 single arm db thruster
-30 double under

DONNERSTAG

WOD
strength
death by goblet squats
-start with 10 reps and add 2 each minute

metcon
8′ min amrap
-16 reverse lunges
-8 burpees
-10-20-30 … sit ups
3′ rest
8′ amrap
-16 walking lunges
-8 no push up burpees
-10-20-30“ … front leaning rest

ENDURANCE
for time
-100 double under
-50 kb swings
-100 single under
-50 sit ups
-100 double under
-50 burpees

FREITAG

Leg Burner
-60“ jumping squats
60“ rest
-60“ jumping lunges
60“ rest
-60“ air squat
60“ rest
-60“ forward lunges
60“ rest
-60“ air squats
60“ rest
start each set with 20“ isometric 90 degree squat hold

SAMSTAG

WOD
30′ emom
-2 turkish get ups
-4 inverted burpees
-8 push ups + 8 hand release push ups
-16 alternating overhead lunges
-32 mountain climber
-max reps burpees

finisher
-5′ side plank
no rest!
switch side as neeed

SONNTAG

REST DAY

Triller Crossfit | X

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