WORKOUT OF
THE DAY | Kw 22

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
3×10 back squat
2′ rest

metcon
16′ emom
1) 15/12 cal erg
2) 12 box jump step down
3) max reps alt db snatch
4) rest

DIENSTAG

WOD
strength
3x amrap strict pull up
2’ rest
in rest period perform perform: 30“ side plank/side

metcon
4 rounds
4′ amrap / 1′ rest
-3 wall walks
-9 push ups
-27 double under
continue to work from where you have stopped

ENDURANCE
for time
3 rounds
-50 cal erg/400m run
-50 kb swings
-50 kb walking lunges
-50 sit ups

MITTWOCH

WOD
strength
3×10 deadlift
2′ rest

Metcon
15′ amrap
-400m run/500m erg
-20 kb swings
-10 goblet squats

ENDURANCE
2 rounds
8′ amrap
50/40 cal erg
into amrap
-50 double unders
-25 sit ups
2′ rest
8′ amrap
50/40 cal erg
into amrap
-25 plate ground to overhead
-25 wallball shots
2′ rest

BASIC
modul I – squats

DONNERSTAG

WOD
Weightlifting:
– power snatch

Metcon
3 rounds for time
-9 power snatch light weight
-9 lateral burpee over bar
90“ rest
3 rounds for time
-6 power snatch moderate weight
-6 lateral burpee over bar
90“ rest
3 round for time
-3 power snatch heavier weight
-3 lateral burpee over bar

ENDURANCE
40′ emom
-15/12 cal erg
-10 burpee to target
-15 plate ground to overhead
-20 single leg v-ups

FREITAG

WOD
strength
3×10 strict press
2′ rest
in rest period perform perform: 30“ banded bent over rows

metcon
6′ emom
1) 10 single db devil press
2) 10 toes to bar
2′ rest
6′ emom
1) 10 single db thruster
2) 10 toes to bar

SAMSTAG

WOD
chipper for tim
buy in: 800m run/50 cal erg
into
-100 double under
-80 wall ball shots
-60 burpee box jump over
-40 pull ups
-20 strict handstand push ups
-10 wall walks
cash out: 800m run/50cal erg

BASIC
modul II – presses

SONNTAG

TEAM WORKOUT

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