WORKOUT OF
THE DAY | Kw 22

MO DI MI | DO FR SA SO
MONTAG

WOD
LIVE
strength
5 rounds of:
-10/10 weighted split squats @3010
-60“ wall sit
60“ rest

metcon
5 rounds for time:
-40 double unders/ jumping jacks
-30 squats
-20 down ups
-10 hand release push ups

LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/84041724623

RUNNING
endurance workout
4x1000m
2′ rest walk
all sets must be 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
10′ emom:
-20“ isometric table row hold
-30“ max reps push ups

metcon
4′ amrap
-10 alternating db/waterbottle snatch
-10/10 one arm db/waterbottle overhead lunge
2′ rest
4′ amrap
-10 alternating single arm db/waterbottle devil press
-10/10 one arm db/water bottle overhead squat

MOBILTY
Squat Mobility
https://www.youtube.com/watch?v=MyaGUydJ6s4&t=55s

LIVE YOGA – 18:30 UHR
https://us02web.zoom.us/j/88141624682

MITTWOCH

WOD
Live
strength
5 rounds of:
-10“ hollow hold
-20 single leg v-ups
-30 sit ups
60“ rest

metcon
6 rounds for time:
-20 down ups
-20 backpack thruster

LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/83205464668

RUNNING
endurance workout
30′ amrap moderate pace
-20 walking lunges
-400m run
60“ rest walk after each set

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
4 rounds of:
-10 seated straight leg single arm db/heavy object press @2020
-10 single arm db/heavy object bent over row @2020
60“ rest

metcon
for time:
-200 kb/backpack swings
*every 2′ perform 20 squats
start with squats

LIVE YOGA – 17 UHR
https://us02web.zoom.us/j/83163105673

FREITAG

WOD
strength
10′ emom:
1st – 30“ wallfacing handstand hold
2nd – 30“ hollow hold

metcon
5 rounds of:
40“ on/ 20“ off
-table rows
-chair dips
-broomstick overhead squat
-sit ups
-rest

LIVE WORKOUT – 17 UHR
https://us02web.zoom.us/j/88366628157

RUNNING
endurance workout
4 rounds
-3′ easy run
-2′ moderate run
-1′ hard run
all intervalls must be exactly 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

SAMSTAG

WOD
strength
5 rounds
-10′ isometric towel deadlift
-15 heels elevated glute bridge @3010
rest as needed

metcon
25′ emom for quality:
-2 alternating db/odd object get up
-4/4 weighted single leg step down @3010
-8/8 db/odd object push press
-10 lateral walk over push ups
-20“/20“ side plank

MOBILITY
Thoracic Spine Mobility
https://www.youtube.com/watch?v=Qmhkoacmz58

SONNTAG

WOD
strength
4 rounds of:
-max reps standing tricep extensions
60“ rest
-max reps towel row
rest as needed
go close to muscle failure each set

metcon
16′ amrap:
-8 db/water bottle burpee deadlift
-8 db/water bottle thruster
-8 sit ups

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