WORKOUT OF
THE DAY | Kw 8

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 supersets
-10 deadlifts
-20-30″ l-sit/l-hang

metcon
for reps:
4′ amrap
-15 plate ground to overhead 15/20kg
-14 box jumps
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-12 box step ups
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-10 weighted box step ups

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

DIENSTAG

WOD
strength
4 supersets
-10 push press
-10 pull ups/15 ring rows
90″ rest

metcon
for time:
10-8-6-4-2-4-6-8-10
-double kb clean and jerk
30 double unders between sets

finisher
accumulate 100m waiters walk with one kettlebell overhead, the other in frontrack

ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 air squats + 10 ring rows

 

MITTWOCH

WOD
skillwork
-power snatch

metcon
for time:
-20 power snatch
-30 lateral burpees
-20 overhead squats
-30 cal row

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

ENDURANCE
40′ amrap
-10 kipping/jumping pull ups
-15 burpee box step/jump overs
-20 slamballs
-25 v ups
-30 walking lunges

DONNERSTAG

WOD
strength
5×3/3 kb/db get up
increase weight every round

metcon
25′ for quality:
-25 kb russian swings
-30“ handstand hold
-20 side squats
-30“ deadhang
-15/15 split stance bent over rows
-30″ handstand hold
-10 dive bombers
-30“ dead hang

FREITAG

WOD
strength
4 supersets
-10 back squats
-10/10 weighted lunge step backs
90″rest

metcon
12′ emom
-8 toes to bar + 1 heavy deadlift

ENDURANCE
for time
-100 double unders
-40/50 cal row
-100 kb swings
-40/50 cal row
-100 sit ups
-40/50 cal row
-100 air squats
-40/50 cal row

 

SAMSTAG

WOD
skill
ring muscle up

metcon
5 rounds of:
-16 db snatches
-30 double unders
-2 ring muscle ups
-8/10 cal bike

BASIC STRENGTH & TECHNIQUE
modul I – squats

SONNTAG

WOD

metcon
in teams of 2:
20′ row for meters
A is rowing for meters while B is doing one round of:
-5 power cleans
-10 pistols
-15 push ups

score = max distance rowed

 

 

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