WORKOUT OF
THE DAY | Kw 04

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
6 rounds of
-10 sliding pike ups
-30“ plank
-30“ rest

3 rounds
-20 deadbugs
-20 hollow rocks
-20 tuck ups
60“ rest btw. each round
3 rounds
-20 arch rocks
-10 lying cobra raises
-30“ arch hold
60“ rest btw. each round

WOD
strength
-5 supersets
-8-10 renegade rows 2020
+20 one legged v-ups

metcon
21-15-9
-goblet squats
-push ups
3’rest
21-15-9
-goblet squats
-push ups

ENDURANCE
10′ amrap
-5 burpees
-10 push ups
-15 airsquats
2’rest
10′ amrap
-30 mountain climbers
-30 jumping jacks/double unders
-30 russian twists
2′ rest
10′ amrap
-5 burpees
-10 push ups
-15 airsquats

DIENSTAG

WOD
strength
5 supersets
-10 dbl db front squats 3010
+20 dbl db lunges

metcon
5 rounds for time
-14 db/kb/etc. snatches
-16 v-ups
-18 db/kb/etc. swings

finisher
-100 lunges

MITTWOCH

SHOULDER BURNER
5 rounds of:
-15 biceps curls
-10/10 one arm bent over rows
-15 lying skull crusher

8′ emom
10 plank to push up
10 superman circles

WOD
strength
4 rounds of 40“ work/20“rest
-wallfacing hs hold
-straddle ups
-concentric only pistol squat
-reverse flys

metcon
10 rounds
-5 s handstand push ups
-7 burpee deadlifts or burpee tuck jumps

DONNERSTAG

WOD
metcon
„fight gone bad at home V3“
5 rounds of 1′ amrap/exercise
1st- burpees
2nd- backpack/ double db/kb thrusters
3rd- backpack/ double db/kb deadlifts
4th- box jumps
5th- s pull ups/ring rows/bent over rows
6th- 1′ rest

finisher
for 6′
30“ hollow rocks
30“ arch rocks

FREITAG

LEG BURNER
4 rounds of
-15 airsquats
-20 lunges
-10 squat jumps
-20 jumping lunges
2′ rest

finisher
50 sliding hamstring curls

SAMSTAG

WOD
strength

4 rounds/arm
-2 kb/db turkish get ups
-8 kb/db windmills
-10 one arm overhead squats
finish one arm

metcon
18′ amrap
12 db/kb hang clean & jerk
14 weighted step ups
16 sit ups

SONNTAG

REST DAY

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