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

ENDURANCE
7′ amrap
-15 cal erg
-12 kb swings
-9 burpees
3′ rest
7′ amrap
-21 cal erg
-15 db snatch
-9 goblet squats
3′ rest
7′ amrap
-28 double under
-21 air squats
-15 down ups
3′ rest
7′ amrap
-74 single under
-36 mountain climber
-18 walking lunges

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

BASIC
modul V – kettlebells

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 I – squats

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

BASIC
modul II – presses

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

ENDURANCE
10′ emom
-12/10 cal erg
-10 burpee
2′ rest
10′ emom
-12/10 cal erg
-10 box step up over
2′ rest
10′ emom
-12/10 cal erg
-10 wall ball shots
2′ rest
10′ emom
-12/10 cal erg
-10 db snatch

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′

ENDURANCE
each for time with 2′ rest between exercises
-300 double unders
-200 kb swings
-100 burpees
-200 air squats
-300 russian twists
tc: 40′

SONNTAG

WOD
metcon
3 rounds for time:
-10 handstand push up
-15 pull up
-20 wallball

1′ rest

3 rounds for time:
-5 wall walk
-15 pull up
-20 wallball

finisher
in teams of 3:
– 300 cal air bike for time

BASIC
modul III – basic lifts

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