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MONTAG

WOD
strength
4x 10
-back squats @70-75% of your 1RM
2’30“ rest
inbetween: 5 Y-raises, 5 T- raises, 4 W- raises

metcon:
5x 2′ amrap/1′ rest
-8 T2B
-16 wallballshots
-max. burpee to target

– workout is finished once you hit 75 burpees or the five rounds are over

ENDURANCE
40′ amrap
40 cal row
40 sit ups
40 wallballshots
40 kb swings @16/24kg

DIENSTAG

WOD
strength
4x 10
-(weighted) pull ups
2’30“ rest
inbetween: 2x 7,5m banded lateral side walk

metcon:
2 rounds
5 shuttle run
20 push ups on dbs

1′ rest

3 rounds
3 shuttle runs
15 double db S2OH @2×15/22,5kg

1′ rest

4 rounds
2 shuttle runs
5 double db devils press @2×15/22,5kg

TC: 22′

ENDURANCE
10′ EMOM
1: 6-8 double db devils press
2: max. double db farmers carry

2′ rest

10′ EMOM
1: 16-20 ring rows
2: max. db OH carry (one db in OH position, one db in front rack)

2′ rest

10′ EMOM
1: 20-25 push ups on db
2: max. burpees

MITTWOCH

WOD
skill
– power clean

metcon:
5 rounds for time
-30 double unders
-10-8-6-4-2 power cleans
1′ rest

TC: 12′
– round1: 30 DU + 10 power cleans 1′ rest, round2: 30 DU + 8 power cleans 1′ rest,…
– increasing weight with decreasing reps

ENDURANCE
18 rounds in teams of 2 (9 rounds each)
5/5 db snatches
10 cal row
20 double unders

*I go U go, switch after every round

TC: 40′

DONNERSTAG

WOD
strength
4x 10
dead stop deadlift @70-75% of your 1RM
2’30“ rest
inbetween: 10 wall angels

metcon:
in teams of 2
4000m row
Partner A: 500m row
Partner B:
2 rounds of
5 T2B
10 alt. goblet lunges @1×22,5/15kg

TC: 18′
– switch every 500m. before you switch, Partner B has to be finished with the 2 rounds

ENDURANCE
40′ emom
1st: 12/10 cal echo bike
2nd: 15 kb swings @16/24kg
3rd: 15/12 cal row
3rd: 40“ hollow hold
4th: 20 jumping lunges
5th: rest

FREITAG

WOD
strength
-4x 10
floor press @70-75% of your 1RM
2’30“ rest
inbetween: 20 dead stop russian twist (bodyweight)

metcon:
6′ amrap
18 cal row
6 box jump overs

2′ rest

6′ amrap
3 pull ups
9 burpee box jump overs

SAMSTAG

WOD
Saturday Madness

SONNTAG

TEAM WOD
in teams of 2
20 rounds for time (10 rounds each)
5 hang power cleans
10 S2OH (30/45kg)
5 bar facing burpees
10 front squats (30/45kg)

– switch after one full round
TC: 40′