WORKOUT OF
THE DAY | Kw 23

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
10′ emom:
-10-12 bent over db/kb row @2010
-10-12 db/kb floor press @2010

metcon
5 rounds of 3′ on/1′ off:
-28 double unders
-14 db snatches
-7 pull ups/ring rows
try to hit the same amount of rounds and reps every set

BASIC
modul I – squats

DIENSTAG

WOD
skillwork
-toes to bar

metcon
12′ amarp:
-12 toes to bar
-9 burpee to target
-6 db/kb weighted box step ups

finisher
accumulate:
-4′ hollow hold
in as few sets as possibe

ENDURANCE
40′ emom:
1st – 15-20 kb swings
2nd – 10-15 burpees
3rd – 15-20 squats
4th – 20 mountain climber (r/l =1rep)
5th – rest

MITTWOCH

WOD
strength
5 rounds of:
-5 deadlifts
90“ rest
increase weight each round

metcon
6 rounds for time:
-9 deadlifts
-18 squats
-36 sit-ups
tc – 15′

BASIC
modul II – presses

ENDURANCE
go back and forth between amraps for sets 8 total
4′ amrap
-24 double unders
-12 wall ball shots
-6 burpees
1′ rest
4′ amrap
-12 wall ball ground to overhead
-12 push ups
-12 wall ball russian twists
1′ rest
try to hit the same amount of rounds and reps every time you repeat an amrap

DONNERSTAG

WOD
skillwork
strict handstand push ups

8′ emom:
-5 strict handstand push ups/5-8 pike push ups

metcon
5 rounds for time:
-20 kb swings
-20 jumping lunges/reverse lunges
-20 hollow rocks
tc – 15′

finisher
4 rounds of:
-8-10 hollow to arch rolls

FREITAG

WOD
strength
5 rounds of:
-5 front squat from floor
90“ rest
increase weight each set

metcon
5 rounds for time:
-9 bar facing burpees
-7 hang power cleans
-5 front squats
-30 double under
tc – 15′

ENDURANCE
2 groups
2x 15′ amrap each group
group 1
-12/10 cal erg
-12 burpees
-12 kb swings
-12 russian twists

5′ rest (clean and switch working stations)

group 2
15′ amrap
-12 db snatch
-12 push ups
-12 box jumps
-12 sit-ups

SAMSTAG

WOD
strength
5 rounds of:
-4 weighted pull ups/8 strict pull ups/16 ring rows
60“ rest

metcon
16′ amrap:
-4 single arm db devil press
-8 pull ups/ring rows
-16 squats

BASIC
modul III – basic lifts

SONNTAG

WOD
strength
6′ amrap for quality:
-kb get ups

metcon
20′ emom:
1st – 12 db/kb deadlift
2nd – 10 db/kb shoulder to overhead
3rd – 8 db/kb squats
4th – 40 double unders

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