WORKOUT OF
THE DAY | Kw 49

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
5 sets
-7 front squats @20X1
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end

metcon
12′ amrap
-10/10 single arm db hang snatch
-15 weighted box step ups (same db)
-20 lateral burpee over db

BASIC
modul I – squats

DIENSTAG

WOD
strength
5 sets
-7 strict press
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end

metcon
15′ emom
1) 12/10 cal erg
2) 10 toes to bar
3) max reps kb swings in 45′

ENDURANCE
in teams of 2 – i go you go
10′ amrap
-30 cal erg
-30 db snatch
-30 burpee over db
2′ rest
10′ amrap
-40 cal erg
-40 kb swings
-40 lunges
2′ rest
10′ amrap
-50 cal erg
-50 box step ups
-50 sit ups

MITTWOCH

WOD
skill
-power clean
6′ emom
-5 power clean

metcon
for time
30-20-10
-single arm db thruster
-db sit ups
BASIC
modul II – presses

DONNERSTAG

WOD
metcon
„chipper“ for time
-120 wall ball shots
-100 db snatch
-80 burpee box jumps
-60 pull ups/ring rows
-40 wall ball sit ups
-20 handstand push ups/pike push ups

finisher:
teams of 2
-3′ max cal erg

ENDURANCE
40′ emom
40“ on / 20“ off
-erg
-american swings
-burpees
-ring rows
-sit ups

FREITAG

WOD
strength
5 sets
-7 deadlift
add weight each set
2′ rest
new strength cycle 7/5/3 with a final testing week at the end

metcon
2 rounds
5′ amrap / 2′ rest
-20 double under/single under
-10 kb hang clean and jerk
-10 kb overhead lunges
try to hit exact same rounds and reps on both amraps

SAMSTAG

WOD
gymnastic strength
12′ emom
-30“ wall facing handstand hold
-30“ top of pull up hold
-30“ ring dip hold

metcon
20′ emom
1) 12-15 med ball cleans
2) 12-15 burpee box jumps
3) max cal erg
4) rest
hit same cals on erg each round

BASIC
modul III – basic lifts

SONNTAG

TEAM WOD

Triller Crossfit | X

Jetzt anmelden zum gratis probetraining.

// Elementor Code // header color change on scroll