WORKOUT OF
THE DAY | Kw 8

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 supersets
-10 deadlifts
-20-30″ l-sit/l-hang

metcon
for reps:
4′ amrap
-15 plate ground to overhead 15/20kg
-14 box jumps
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-12 box step ups
2′ rest
then
4′ amrap
-15 plate ground to overhead 15/20kg
-10 weighted box step ups

BASIC STRENGTH & TECHNIQUE
modul I – squats

ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows

DIENSTAG

WOD
strength
4 supersets
-10 push press
-10 pull ups/15 ring rows
90″ rest

metcon
for time:
10-8-6-4-2-4-6-8-10
-kb clean and jerk 24/32kg
-5 burpee pull ups

finisher
accumulate 100m waiters walk with one kettlebell overhead, the other in frontrack

BASIC STRENGTH & TECHNIQUE
modul II – presses

ENDURANCE
40′ amrap. 
-10 jumping pull ups
-15 burpee box step/jump overs
-20 goblet squats 
-25 v ups
-30 walking lunges

MITTWOCH

WOD

skillwork
-power snatch

metcon
2 rounds for time:
-15 power snatches
-20 lateral burpees
-15 overhead squats
2′ rest

ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows

DONNERSTAG

WOD

Aufgrund von Renovierungsarbeiten sind ab 12 Uhr die Duschen gesperrt

strength
5×3/3 kb/db get up increase weight every round

metcon
10 rounds for time:
-12 wallball shots
-12 kb russian swings 20/28kg
-20 jumping lunges
90“ rest

BASIC STRENGTH & TECHNIQUE
modul III – basic lifts

ENDURANCE
40′ amrap. 
-10 jumping pull ups
-15 burpee box step/jump overs
-20 goblet squats 
-25 v ups
-30 walking lunges

FREITAG

WOD

Aufgrund von Renovierungsarbeiten sind die Duschen gesperrt

strength
4 supersets
-10 back squats
-10/10 weighted lunge step backs
90″rest

metcon
24′ emom:
1st – 8 toes to bar
2nd – 1 heavy deadlift

SAMSTAG

WOD

Aufgrund von Renovierungsarbeiten sind die Duschen gesperrt

Saturday Madness

SONNTAG

WOD
metcon
in teams of 2:
3 rounds for time
-60 pull ups/handstand hold
-60 burpees
-60 abmat sit ups/deadhang
e2mom
– 15 squat jumps
only one is working, while pull ups and sit ups the partner has to hold the prescribed position, both has to finish the squat jumps before continuing the workout

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

ENDURANCE
12′ emom
-10 wallballs + 6 burpees
3′ rest
12′ emom
-12 goblet squats + 8 push ups
3′ rest
12′ emom
-14 squats + 10 ring rows

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