WORKOUT OF
THE DAY | Kw 29

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
10′ emom:
-5 strict press

metcon
5 rounds for time:
-10 thrusters
-10 pull ups

BASIC
modul II – presses

ENDURANCE
teams of 2 – 40′ amrap:
-100 backsqauts 30/40
-80 pull ups/ring rows
-60 shoulder to overhead 30/40
-100 front squats 20/30
-80 pull ups/ring rows
-60 shoulder to overhead 20/30
-100 synchro airsquats
-80 pull ups
-60 shoulder to overhead
-rest of the time burpees
only one is working

DIENSTAG

WOD
strength
5×8 deadstop deadlift
30 band pull aparts between sets,
rebuild tension before every rep, no touch and go

metcon
15′ amrap:
-10 deadlifts
-20 box jumps
-40 double unders

BASIC
modul III – basic lifts

ENDURANCE
15′ amrap
2-4-6-8-10-…
-squats
-push ups
-ring rows
3’rest
15′ amrap
2-4-6-8-10-…
-wallball shots
-burpees
-kb swings

MITTWOCH

WOD
skillwork
hang squat cleans

metcon
3 rounds for time:
-15 hang squat cleans
-15 lateral burpees

ENDURANCE
modified 18.1
for reps:
20′ amrap
-8 t2b
-10 kb clean & jerk
-12/14 cal row
5′ rest
20’amrap
– 8 v ups
-10 kb snatches
-12/14 cal row

DONNERSTAG

WOD
metcon
teams of 2 – for time:
buy in – 100 cal row/bike/ski
then
20 rounds – I go you go
-10 wallball shots
-10 db snatches
then
cash out – 100 cal row/bike/ski

BASIC
modul IV – gymnastics

ENDURANCE
40′ amrap:
-50 kb swings
-40 box jumps/steps
-30 plate ground to overhead
-20 kb push press
-10 pull ups

FREITAG

WOD
skillwork
-bar muscle up/glide kip

10′ emom:
-3 bar muscle ups

metcon
for time:
40-30-20
-down ups
-v-ups

BASIC
modul V – kettlebells

ENDURANCE
45′ steady pace:
1′ bike
1′ row
1′ single unders
1′ burpees
1′ russian swings
2′ bike
2′ row
2′ single unders
2′ burpees
2′ russian swings
3′ bike
3′ row
3′ single unders
3′ burpees
3′ russian swings
2′ bike
2′ row
2′ single unders
2′ burpees
2′ russian swings
1′ bike
1′ row
1′ single unders
1′ burpees
1′ russian swings

SAMSTAG

WOD
metcon

fight gone bad
5 rounds for reps
1st – wallball shots
2nd – sumo deadlifts high pulls
3rd – box jumps
4th – push press
5th – row/bike/ski
perform 1 minute of work at each of the 5 stations. move immediately to the next station after 1 minute. the clock does not reset or stop between exercises. amrap each minute

SONNTAG

WOD
strength
4×8 paused back squats
3“ pause in the bottom position

metcon
for time:
-100 toes to bar
every rest
-15 kb russian swings

BASIC
modul I – squats

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