WORKOUT OF
THE DAY | Kw 15

MO DI MI | DO FR SA SO
MONTAG

WOD
LIVE
strength
4 super sets
-20“ seated pike leg lifts
-10 laying straight leg raises

metcon
5 rounds – 40“ on/ 20“ off:
-clapping (back pack) push ups
-back pack thruster
-back pack russian twists
-back pack swings
-60“ rest

LIVE WORKOUT – 17 UHR
https://zoom.us/j/426780757

RUNNING
endurance workout
10 rounds
-200m run 85% effort
90“ restwalk
all sets same pace

running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees

DIENSTAG

WOD
strength
6′ amrap for quality:
-turkish get up r/l alternating
use water bottle/db/kb or any weight you can stabilize

metcon
30′ emom:
1st – 16 alternating water bottle hang snatch
2nd – 8/8 water bottle renegade row @20X0
3rd – 30“ goblet squats

MOBILTY
-hip

LIVE YOGA – 18:30 UHR
https://zoom.us/j/922628199

MITTWOCH

WOD
LIVE
skillwork
candlestick to rolling squat/pistol

metcon
4-5 round for reps
-30“ split squat hold l
-30“ split squat hold r
30“ rest
then
-30“ banded bend over row
-30“ banded good mornings
30“ rest
then
-30“ wall sit
-30“ squats
30“ rest
then
-30“ banded presses
-30“ burpees
90“ rest

LIVE WORKOUT – 17 UHR
https://zoom.us/j/371438393

RUNNING
endurance workout
2 rounds
-2000m
5′ restwalk
2nd set faster pace

running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees

DONNERSTAG

WOD
strength
l-sit on floor
accumulate
-3′ l-sit on books
in as few sets as possible
scale if needed (one heel on floor or both heels on floor)

metcon
15′ amrap:
-15 down ups
-10/10 one arm overhead lunges
-25 sit ups

MOBILITY
-wrists

LIVE YOGA – 17 UHR
https://zoom.us/j/599708782

FREITAG

WOD
LIVE
skill/mobility
-overhead squat

metcon
„chipper“ for time:
-100 broom stick overhead squat
-90 russian twists
-80 deficit push ups
-70 alternating weighted step ups
-60 alternating water bottle (db/kb) snatch
-50 hollow rocks
-40 inverted/bent over rows
-30 water bottle cluster
-20 burpees
-10 strict handstand push ups

LIVE WORKOUT – 17 UHR
https://zoom.us/j/375845422

RUNNING
endurance workout
30′ run 70%
15′ restwalk

running warm up
-10 leg swings each direction
-20 ankle rotation drill each direction
-10 high knees stretch/leg
-10 alternating forward walkover drill/leg
-20 alternating butt kicks
-20 alternating high knees

SAMSTAG

WOD
strength
4 rounds of:
-8/8 feet elevated single leg glute bridge @3011
use chair or bench

metcon
10 rounds for time:
-8 weighted good mornings
-10 diamond push ups
-12 alternating cossack squats

finsiher
-40/40 half kneeling hamstring curls @10X1
split as needed

MOBILITY
-knee stability

LIVE Q&A mit HANSI
von GRIZZLY STRENGTH – 16 UHR
https://zoom.us/j/596393721?pwd=RW5URzExSUR4a3puY3FXSzkrNzNqdz09
Meeting-ID: 596 393 721
Passwort: 002669

SONNTAG

WOD
metcon
3 rounds of – 40“ on/20″ off
-burpees
-weighted back pack swings
-sit ups
2′ rest
3 rounds of – 40“ on/ 20″ off
-chair/bench dips
-ground to overhead
-hollow hold
2′ rest
3 rounds of – 40“ on/ 20″“ off
-bent over rows
-push press
-russian twists

finisher
-3′ front leaning rest
in as few sets as possible“

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