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MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 rounds start every 3′
12/12 db bulgarian split squats
12 db romanian deadlifts

metcon
4 rounds for time
8 kb snatch left
8 kb overhead lunges left
16 pull ups
8 kb snatch right
8 kb overhead lunges right
48 double unders
@24/16kg
TC 15′

ENDURANCE
2 rounds
4′ amrap
3-6-9…
kb swings (16/24kg)
wallball shots (9/6kg)
2′ rest
4′ amrap
3-6-9
box jumps
air squats
2′ rest
4′ amrap
3-6-9
push ups
burpee pull ups
2′ rest

DIENSTAG

WOD 
skill
jerk

metcon
15′ emom
1st: 15/12 cal machine
2nd: max rep push jerk (60/40kg)
3rd: rest

ENDURANCE
10′ amrap
32 cal erg
16 alt. single arm devils press (15/10kg)
3′ rest
10′ amrap
32 cal erg
24 alt. single arm db hang clean and jerk
3′ rest
10′ amrap
32 cal erg
32 box step ups

POWERLIFTING

MITTWOCH

WOD
strength
4 rounds start every 3′
12/12 db bent over db row
one amrap set push ups

metcon
for time:
1-2-3-…9-10-9-…1
thruster (40/25kg)
alt single arm devils press (1×15/10kg)
TC 22′

ENDURANCE
in teams of 2
20x 90“ work/30“ transition
you go I go;
only one working;
for max reps in each interval
1st: ski erg
2nd: mountain climber
3rd: empty bb thruster
4th: alt. db snatches (22,5/15kg)
5th: burpees to target

DONNERSTAG

WOD
strength
4 rounds start every 3′
12/12 single leg hip thrusts
12 kb goblet cyclist squats

metcon
teams of 2
12′ amrap
2-4-6-… sync back squats (60/43kg)
after each set:
10 double jump lateral burpees over bar (only one working)

ENDURANCE
36′ emom
1st: double unders
2nd: russian twist (10/5kg)
3rd: plate box step ups (10/5kg)
4th: cal echo bike
5th: plate strict press (10/5kg)
6th: rest

FREITAG

WOD
strength
4 rounds start every 3′
12/12 l-sit db strict press
12 banded pull ups

metcon
4 rounds
3′ amrap
3 wall walks
9 t2b
15 kb deadlift (32/24kg)
1′ rest

ENDURANCE
40′ amrap
in teams of 2
50 wallball shots (9/6kg)
50 cal machine
50 down ups
50 ring rows
50 A-jumps

SAMSTAG

WOD
Saturday Madness

SONNTAG

TEAM WOD
teams of 3
0-20:00
200 wallball shots
75 box jumps
50 burpee box jump over
25 double db box step over (2×22,5/15kg)

20-40:00
200 kb swings
150 burpees
100 kb clean and jerk
50 kb snatch
@24/16kg

only one working, any split, any order in both parts