WORKOUT OF
THE DAY | Kw 39

MO DI MI | DO FR SA SO
MONTAG

WOD
skillwork
-power clean

metcon
7′ to find your 1RM power clean
4′ rest
7′ amrap
-6 power clean @50% of 1RM
-10 burpees

finisher
4 rounds of:
-10 hollow rocks
-10 v-ups
-10 hollow rocks

ENDURANCE
40′ amrap:
-50 wallball shots
-50 sit ups
-25 push ups
-1 round run

DIENSTAG

WOD
strength
5 supersets of:
-8 chin ups
-30“ amrap hand release push ups
90“ rest

metcon
2 rounds for time:
21-15-9
-db snatches
-db goblet squats
3′ rest

BASIC
modul III – basic lifts

ENDURANCE
20′ amrap
2-4-6-8…
-kb push press
-kb lunges
3′ rest
20′ amrap
2-4-6-8
-kb swings
-goblet squats

MITTWOCH

WOD
strength
12-10-8-6
-floor press
-max rep strict pull ups after each set
2′ rest

metcon
„Karen“
for time:
-150 wall ball shots (9/6kg)

ENDURANCE
45′ emom
1st – 15 box jumps
2nd –
24 kb russian swings
3rd – 12 burpees
4th – 20 air squats
5th – rest

DONNERSTAG

WOD
strength
5×5
-deadlifts
90“ rest

metcon
6 rounds for time:
-15 box jumps/step ups
-18 kb swings

BASIC
modul IV – gymnastics

ENDURANCE
10′ amrap:
-10 russian swings
-10 goblet squats
-10 kb russian twists
then 3 rounds run
10′ amrap:
-10 box steps
-10 mountain climbers
-10 burpees
then 3 rounds run

FREITAG

WOD
metcon
30′ e3mom:
1st
-12 burpees
-10 double db/kb clean and jerk
2nd
-12 burpees
-20 alternating double db/kb front rack lunges

SAMSTAG

WOD
SATURDAY MADNESS

SONNTAG

WOD
strength
4 supersets of:
-10/10 one legged deadlift
-15/15 one legged hip thrusts
90“ rest

metcon
20′ amrap:
-20/20 one arm kb push press
-20 burpees
-50 sit ups

BASIC
modul I – kettlebells

ENDURANCE
20′ amrap
2-4-6-8…
-kb push press
-kb lunges
3′ rest
20′ amrap
2-4-6-8
-kb swings
-goblet squats

Triller Crossfit | X

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