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MO DI MI | DO FR SA SO
MONTAG

WOD
strength 
5×2 backsquats
2min rest

metcon
13′ amrap
20 double db deadlift
20 burpees over db
20 double db front squats
@2×22,5/15kg

ENDURANCE
40′ emom
40“ on/20“ off
1: cal echo
2: double kb farmers hold
3: burpee box jumps
4: crossover single unders
5: plank kb pull through

DIENSTAG

WOD
strength 
5×2 weighted pull ups
2min rest

alternative 1: normale pull ups
alternative 2: 5x 2-4 eccentric pull ups as slow as possible
alternative 3: assisted pull ups on box

metcon
4 rounds
3′ amrap
20 alt. db snatches
20 weighted box step ups
amrap burpee box jumps
1′ rest
@1×22,5/15kg

ENDURANCE
12′ amrap
1-2-3….
kb deadlift
jumping squats

2′ rest

12′ amrap
1-2-3….
jumping pull ups
x2 cal row

2′ rest

12′ amrap
1-2-3….
burpees
emty bb thruster

POWERLIFTING

MITTWOCH

WOD 
strength
5×2 strict press 
2min rest

metcon
21′ emom
1st: 15/12 cal row
2nd: 50 double unders
3rd: 40“ double kb front rack carry

ENDURANCE
40′ amrap
500m run with medball (9/6kg)
50 air squats
25 ring rows
20 medball russian twist per side
500m run with medball (9/6kg)
40 air squats
20 ring rows
15 medball russian twist per side
500m run with medball (9/6kg)
30 air squats
15 ring rows
10 medball russian twist per side

DONNERSTAG

WOD
skill 
clean and jerk

metcon
for time
500m run
12 clean and jerk (60/40kg)
12 c2b pull ups
500m run
10 clean and jerk (65/45kg)
14 c2b pull ups
500m run
8 clean and jerk (70/50kg)
16 c2b pull ups
TC 16′

ENDURANCE
2 rounds
4′ amrap
20/15 cal erg
20 kb swings (24/16kg)
2′ rest
4′ amrap
20/15 cal erg
20 plate sit ups (5kg)
2′ rest
4′ amrap
20/15 cal erg
20 goblet squats (24/16kg)
2′ rest

FREITAG

WOD
strength
5×2 frontsquats
2min rest

metcon
2 rounds
4′ amrap
30/25 cal erg
15 handstand push ups
1′ rest
4′ amrap
30 wallball shots 9/6kg
15 toes to bar
1′ rest

ENDURANCE
40′ amrap
in Teams of 2
60/50/45 cal erg
50 push ups
40 double db box step over
30 strict pull ups
20 sync sit ups

TC: 38′

SAMSTAG

WOD
Saturday Madness

SONNTAG

TEAM WOD
teams of 2 
only one working
for time
300 wallball shots 9/6kg
every time you switch:
12/10 cal row
10 box step over
into
100 t2b
every time you switch:
12/10 cal row
10 push ups
TC 35′

partner a has to do their set, then before partner b is allowed to start their set they must complete 12/10 cal erg + 10