WORKOUT OF
THE DAY | Kw 9

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
3 rounds of:
-20/20 bulgarian split squats
-15/15 one leg deadlifts
-10/10 bottom up kb press

metcon
5 rounds for time.
-50 squats
-40 abmat sit ups
-30 push ups

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

ENDURANCE
for reps:
21′ emom
1st – row
2nd – box jumps/steps
3rd – db shoulder to overhead
into
21′ emom
1st – row
2nd – burpee box jumps/steps
3rd – db snatches

DIENSTAG

WOD
metcon
#krapfengate 
Faschingsworkout powered by Ströck
teams of 2- 3 rounds for time:
-20 synchro wb shots
-50 cal erg
into
-100 synchro down ups
into
3 rounds for time:
-20 synchro hang power cleans
-50 burpees

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BASIC STRENGTH & TECHNIQUE
modul I – squats
 
ENDURANCE
5 rounds – 5′ on/ 2′ off:
-30 wallball shots
-20 kb russian swings
rest of the time – amrap cal erg
score = cal erg

SKILL
all the way up
olympic lifts

MITTWOCH

WOD
strength
10′ emom
-3-6 strict (def.) handstand push ups / pike push ups
into
10′ emom
-3-10 strict pull ups / (ring rows)
choose a rep scheme you can perform throughout the 10′

metcon
12′ amrap:
-7/10 cal assault bike
-10 toes to bar

ENDURANCE
for reps:
9′ amrap
-15 push ups
-50 double unders
then
3′ amrap
-burpees
then
9′ amrap
-20 squats
-40 russian twists
then
3′ amrap
-burpees
then
9′ amrap
-20 v-ups
-40 mountain climbers
then
3′ amrap
-burpees

DONNERSTAG

WOD
skillwork
squat clean

6 rounds every 90“
-3 squat cleans

metcon
for time:
21-15-9
-squat cleans
-burpee pull ups

BASIC STRENGTH & TECHNIQUE
modul II – presses

ENDURANCE
for reps:
21′ emom
1st – row
2nd – box jumps/steps
3rd – db shoulder to overhead
into
21′ emom
1st – row
2nd – burpee box jumps/steps
3rd – db snatches

FREITAG

WOD
strength
5×5 deadlifts
(3010)

metcon
5 rounds of 3′ on/1′ off:
-50 double unders
-20 one arm db shoulder to overhead
rest of the time – max cal erg

BASIC STRENGTH & TECHNIQUE
modul III – basic lifts

ENDURANCE
5 rounds – 5′ on/ 2′ off:
-30 wallball shots
-20 kb russian swings
rest of the time – amrap cal erg
score = cal erg

SAMSTAG

WOD
skill
bar muscle ups

metcon
20′ amrap:
-4 bar muscle ups
-16 one arm db thrusters
-20 db snatches

SONNTAG

WOD
skillwork
kb snatch

metcon
for time:
-100 kb snatches
each rest 20 box jumps

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

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