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WORKOUT OF
THE DAY | Kw 20

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
5×6
strict press
-90“ rest
increase the weight from last week

metcon
16x 45“ on/ 15“ off
-box jumps
-renegade rows
-v- ups
-burpees

ENDURANCE
5 rounds of:
2′ amrap
-5 burpees
-8 jumping lunges
-11 sit ups
1′ rest
2′ amrap
-5 hand release push ups
-8 kb russian swings
-11 goblet squats
1′ rest

DIENSTAG

WOD
strength
5×6
back squats
-90“ rest
increase the weight from last week

metcon
for time:
21-15-12-9
-one arm db/kb thruster
-30 russian twists
-15 db snatches

MITTWOCH

WOD
gymnastics
12′ emom:
1: X strict ring dips
2: 35“ hollow hold

X is a number of reps you can perform every minute for 6 rounds; the goal is to hit exactly the same amount every round

metcon
6x 90“ on/30“ of:
-6 burpees
-12 kb russian swings
amrap – strict/ push press

ENDURANCE 
40′ amrap
-1 small round run
-30 sit ups
-20 wallball shots
-10 db snatches
-5 burpees

DONNERSTAG

WOD
strength
5×6
deadlifts
-90“ rest
increase the weight from last week

metcon
8 rounds for time:
-8 ground to overhead
-8 down ups
-8 plate sit ups

ENDURANCE
4 x 10′ amrap:
buy in – 25 burpees
then amrap
-10 kb american swings 
-10 sit ups
-10 jumping squats
-10 ground to overhead
2′ rest

FREITAG

WOD
Endurance Friday
for time:
20-18-16-14
-wallball shots
-1 small round run
-12 pull ups
-12 push ups
-12 burpees

SAMSTAG

SATURDAY MADNESS

 

SONNTAG

WOD
teams of 2 – for time:
-60 cal ergo
-100 plate overhead lunges
-60 burpees
-1 small round run
-50 cal ergo
-100 strict press
-50 burpees
-1 small round run
-40 cal ergo
-100 plate thruster
-40 burpees
-1 small round run