WORKOUT OF
THE DAY | Kw 39

MO DI MI | DO FR SA SO
MONTAG

WOD
warm up
1‘ frontrack hold (high elbows!)

3 rounds:
-30‘‘ double unders (practise)
-30‘‘/30‘‘ side plank
-30‘‘ russian swings

skillwork
-power clean

metcon
7′ to find your 1RM power clean
4′ rest
7′ amrap
-6 power clean @50% of 1RM
-30 double unders

finisher
-10 hollow rocks
-10 pike lifts
-10 v-ups
-10 hollow rocks

BASIC
modul IV – gymnastics

DIENSTAG

WOD
warm up
45‘‘-60‘‘ deadhang

3 rounds:
-6 push up-burpees
-8 paused air squats
-10 slow v-raises

gymnastic strength
5 rounds, start every 3′:
-30“ ring support hold
-8 false grip ring rows
-3 wall walks

metcon
2 rounds for time:
21-15-9
-db snatches
-db goblet squats
3′ rest

ENDURANCE
for time
-2000/2500m row
e2mom: 10 jumping slam balls
5′ rest
-2000/2500m row
e2mom: 10 v-ups

MITTWOCH

WOD
warm up
3 rounds:
-5 inch worms
-5 strict press + 5 push press
-5 air squats + 5 jumping squats
-10 v ups

skillwork
-burpee variations

metcon
for time:
-30 toes to bar
-20 burpee over bar
-10 thruster
2′ rest
-30 burpee over bar
-20 thruster
-10 toes to bar
2′ rest
-30 thruster
-20 toes to bar
-10 burpee over bar

BASIC
modul V -kettlebells

ENDURANCE
40′ amrap
-50 wall ball shots
-50 cal row
-50 sit ups
-25 push ups
-25 ring rows

DONNERSTAG

WOD
warm up
3 rounds:
-4 jefferson curls
-8 good mornings
-10/10 kb suitcase deadlift

strength
5×5
-snatch deadlift
90“ rest

metcon
6 rounds for time:
-15 box jumps/step ups
-18 kb swings

FREITAG

WOD
warm up
1’/1’ dragon pose

3 rounds:
-5/5 windmill
-10 cal ergo
-15 russian swings

metcon
30′ e3mom:
1st
-12/15 cal erg
-10 double db/kb clean and jerk
2nd
-12/15 cal erg
-20 alternating double db/kb front rack lunges

ENDURANCE
40′ row for calories
e10mom: 1 round of barbara
-20 pull ups
-30 push ups
-40 sit ups
-50 air squats

SAMSTAG

WOD
warm up
3 rounds:
-5 downdog to push up
-10 scapula pull ups
-10 wall squats

strength
12-10-8-6
-floor press
-max rep strict pull ups after each set
2′ rest

metcon
„Karen“
for time:
-150 wall ball shots (9/6kg)

BASIC
modul I – squats

SONNTAG

WOD
TEAM WORKOUT

Triller Crossfit | X

Jetzt anmelden zum gratis probetraining.