WORKOUT OF
THE DAY | Kw 20

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
10′ emom
-2 backsquat @easy-modearte weight

metcon
for time:
18-15-12-9-6-3
-double kb sumo deadlifts
-double kb clean
-double kb squats

BASIC
modul IV –  gymnastics

DIENSTAG

WOD
strength
3 rounds:
-max rep ring rows or banded pull ups

2′ rest between sets

metcon
20′ amrap:
-5 pull ups
-10 push ups
-15 air squats

ENDURANCE
40′ emom
-30 down ups
-10 wall ball shots
-10 push up
-10 box jump step down
-30 double under

MITTWOCH

WOD
strength
10′ emom
-2 deadlift @easy-modearte weight

metcon
every 3 minutes x 5:
-16 alt. db snatch
-12 double db box step over
-8 toes to bar

ENDURANCE
teams of 2
35′ amrap – i go you go style
-150 cal erg
-100 burpees
-50 db snatch

BASIC
modul V – kettlebells

DONNERSTAG

WOD
gymnastics strength
16′ emom:
-20“ ring support hold
-20“ l-sit on parallettes
-20“ ring dip hold
-20“ chin over bar hold

metcon
12′ amrap:
-20 double unders
-4-5-6-7-8-… front squat
-20 double unders
-4-5-6-7-8-… push press

add one rep of squats and push presses every round

ENDURANCE
40′ total
3′ amrap each / 1′ rest
-max cal erg
-box step ups
-single under
-burpees
-kb swings

FREITAG

WOD
weightlifting
clean complex

10′ emom:
-1 high hang squat clean
-1 hang squat clean
-1 squat clean

metcon
in teams of 2- 8 rounds for time:
person A:
-8 hang power clean
-8 frontrack lunges
person B:
-max cal row

goal: row as much cals as possible

SAMSTAG

WOD
strength
10′ emom
-2 strict press @easy-modearte weight

metcon
5 rounds for time:
-400m run
-30 box jumps
-20 burpee

tc: 25′

BASIC
modul I – squats

SONNTAG

TEAM WOD

Triller Crossfit | X

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