WORKOUT OF
THE DAY | Kw 5

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
5×3 eccentric chest to bar pull ups

metcon
3 rounds for reps:
-1′ max rep squats
-1′ max rep v-ups
-1′ max burpees
-1′ plank
1′ rest

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

ENDURANCE
for reps:
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap jumping squats
into
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap jumping lunges

DIENSTAG

WOD
strength
8 rounds of:
-3 sumo deadlifts @85%
60″ rest
focus on standing up explosive

metcon
for time:
12-10-8-6-4-2
-power cleans
-2-4-6-8-10-12
-front squats
increase weight for cleans every round

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

ENDURANCE
10 rounds for time:
-5 burpees 
-10 kb russian swings
-20 abmat sit ups
-25 squats
-20 abmat sit ups
-10 kb russian swings
-5 burpees
2′ rest

MITTWOCH

WOD
strength
4 rounds of:
-12 double kb/db push press
-max rep push ups
90“ rest between rounds

metcon
emom:
1st – 4 burpees + 4 one arm kb thrusters
2nd – 5 burpees + 5 one arm kb thrusters
3rd – 6 burpees + 6 one arm kb thrusters

continue this pattern until you can’t finish the round anymore,
take 2′ rest and start again with 3 burpees + 3 thrusters;
goal for the second round is to come as far as in the first round

ENDURANCE
for reps:
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap jumping squats
into
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap jumping lunges

DONNERSTAG

WOD
metcon
for time:
-40 db one arm shoulder to overhead
-40 box jumps
-30 alt. db snatches
-30 weighted box step ups
-20 one arm devil press
-20 burpee box jumps
-10 one arm overhead squats
-10 box jump overs (without touching the box)

BASIC STRENGTH & TECHNIQUE
modul I – squats

ENDURANCE
in teams of 2 – 40′ amrap:
-100 jumping pull ups
-100 jumping lunges
-100 burpees
-100 wallball shots
you have to finish each movement before going on to the next

FREITAG

WOD
strength
8 rounds of:
-2 back squats @85%
60″ rest
focus on standing up explosive

metcon
7 rounds for time:
-12 kb cleans
-10 wallball shots

SAMSTAG

WOD
Saturday Madness

SONNTAG

WOD
metcon
5 rounds for time:
-3 deadlifts 60/90kg
-6 weighted box step ups 15/20kg
-9 push ups
-12 target jump burpees
90“ rest

BASIC STRENGTH & TECHNIQUE
modul II – presses

ENDURANCE
10 rounds for time:
-5 burpees 
-10 kb russian swings
-20 abmat sit ups
-25 squats
-20 abmat sit ups
-10 kb russian swings
-5 burpees
2′ rest

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