WORKOUT OF
THE DAY | Kw 46

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
7′ emom
-6 front squat

metcon
20 rounds for time
-1 double db devils press
-2 double db thruster
-4 box jumps

ENDURANCE
35′ amrap:
-25 sit ups
-25 wall ball shots
-25 burpees
-25 v-ups
90“ rest
TC 45′

DIENSTAG

WOD
gymnastic strength
12′ emom
30“ on/ 30“ rest
1 – ring support hold
2 -chin up hold
3 – wall facing handstand hold

metcon
6 rounds for time
-25 kb swings
-25 air squats

finisher
tabata hollow hold

ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds

BASIC
modul V – kettlebells

MITTWOCH

WOD
strength
7′ emom
-6 deadlifts

metcon
intervals
8 rounds of
-15 wallball shots
-8 burpees
90“ rest

ENDURANCE
6 rounds for time:
-10 box jumps
-20 kb goblet squats
-30 kb swings
-40 sit ups
-50 mountain climbers
2′ rest

DONNERSTAG

WOD
strength

7′ emom
-6 push press

metcon
for time:
10-9-8-7-…1
-db/kb thruster
-kipping pull ups

ENDURANCE
7 rounds
2′ amrap
-10 burpees
-10 double kb/db lunges
-10 v-ups
1′ rest
2′ amrap
-10 burpees
-10 double kb/db shoulder to overhead
-10 sit ups
1′ rest

BASIC
modul I – squats

FREITAG

WOD
skill
squat clean

10′ emom
-1 squat clean

metcon
12′ amrap
-6 deadlifts
-5 hang power cleans
-4 shoulder to overhead
-10 lateral burpees

SAMSTAG

WOD
Saturday Madness

SONNTAG

WOD
strength
7′ emom
-6 strict pull ups

metcon
18′ amrap:
-15 single arm devils press
-20 abmat sit ups
-30 plank to push ups

sunday pump
4 rounds
20 bicep curls
20 banded tricep extensions
rest as short as possible

ENDURANCE
teams of 2 – i go you go
20′ amrap
-15 wall ball shots
-9 burpees to target
change after full rounds
directly into
20′ amrap
-15 alt. db snatches
-9/9 db overhead lunges
change after full rounds

BASIC
modul II – presses

Triller Crossfit | X

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