WORKOUT OF
THE DAY | Kw 38

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
„wave loading cycle“
-back squat
5.4.3.5.4.3 reps @20X1
go every 2′
add weight each set – the second set of 5.4.3 reps should be heavier than the first one!

metcon
– 2000m erg for time
*every 500m one set max unbroken t2b/leg raises/knee raises

ENDURANCE
10‘ amrap
– 21 g2oh
– 15 russian twist
– 9 burpees to plate

2‘ rest

10‘ amrap
– 21 kb goblet squats
– 15 sit ups
– 9 burpees over kb

2‘ rest

10‘ amrap
– 21 kb american swings
– 15 V-ups
– 9 burpees to target

BASIC
modul III – basic lifts

DIENSTAG

WOD
strength
4×8 reps
-barbell bent over rows
90‘‘ rest

metcon
14‘ amrap
-7 kipping pull ups
-14 alt. front rack lunges
-21 lateral jumps over BB

ENDURANCE
40‘ emom
45“ on / 15“ off
1st: db snatches
2nd: weighted box step ups
3rd: plank
4th: wallball shots
5th: double unders

BASIC
modul IV – gymnastics

MITTWOCH

WOD
skill
.double under
„flight simulator“
30-25-20-15-10-15-20-25-30
unbroken DU
*if you fail a set, restart @failed set

metcon
5 rounds for time
-15 double db push press
-10 Burpees over the db
-5 double db devils press

ENDURANCE
5 rounds
-2‘ amrap cal erg
-2‘ amrap db c&j
-2‘ amrap cal erg
-2‘ amrap one arm devils press
1‘ rest

BASIC
modul V – kettlebells

DONNERSTAG

WOD
strength
„wave loading cycle“
-strict press
5.4.3.5.4.3 reps @20X1
go every 2′
add weight each set – the second set of 5.4.3 reps should be heavier than the first one!

metcon
5×2‘ amrap / 1‘ rest of
– 10 double kb hang cleans
– 15 box jumps
-amrap kb front rack walk

ENDURANCE
10 rounds
3′ on / 1′ rest
-20 walking lunges
-20 kb swings
-15 ab-mat sit ups
-10 burpee
-10 cal row/erg

rotate through exercises and move on from where you stopped

BASIC
modul I –  squats

FREITAG

WOD
strength
„wave loading cycle“
-deadlift
5.4.3.5.4.3 reps
go every 2′
add weight each set – the second set of 5.4.3 reps should be heavier than the first one!

metcon
10 rounds for time
– 10/12 cal erg
– 15 wallballshots
TC: 15′

ENDURANCE
9′ amrap
-15 push ups
-50 double unders
1′ rest
3′ amrap
-burpees
1′ rest
9′ amrap
-20 air squats
-40 russian twists
1′ rest
3′ amrap
-burpees
1′ rest
9′ amrap
-20 v-ups
-6x10m shuttle run
1′ rest
3′ amrap
-burpees

SAMSTAG

WOD
strength/skill
-power clean and jerk
10′ emom
-1 power clean + 2 push jerks

metcon
12′ emom
1: 8 burpee box jump over
2: 10 power cluster

ENDURANCE
8x 3’on 1′ off
-20 one arm overhead lunges
-10 burpees + 10 db deadlifts
amrap cal row/bike/ski/run in remaining time

SONNTAG

WOD
metcon
for time
in teams of 2, only one is working
buy in: 100cal erg
into
-100 pull ups
-100 burpees
-100 thruster
into
cash out: 100 cal erg

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