WORKOUT OF
THE DAY | Kw 20

MO DI MI | DO FR SA SO
MONTAG

Home WOD
strength
5 rounds every 90“
-8-10 single arm kb/db front rack squat @3030

metcon
5 rounds
-4/4 kb/db thruster
-6 burpees
-8 push ups
-10 russian twists
-20 mountain climber
rest 60“ after each round

finisher
accumulate 4′ hollow hold in as few sets as possible

DIENSTAG

Home WOD
strength
accumulate 50 reps/arm @2010
-seated straight leg single arm kb/db press
split them as needed but try to hit big sets

metcon
for time:
30-20-10
-single arm kb/db deadlifts
-single arm kb/db push press
-burpees

MITTWOCH

Welcome Back WOD
strength
5 super sets
-3 front squats @30X1
-20“/20″ isometric split squat hold
rest 90“

metcon
20′ emom:
1st – 5/5 single arm db hang squat clean
2nd – 10 lateral burpee over db
3rd – 20 sit ups
4th – 40 double under 

ENDURANCE
40′ amrap:
2-4-6-8-10 …
-air squats
-burpees
-v-ups
-db deadlifts
-plank to push ups

DONNERSTAG

WOD
strength
5×5 romanian deadlifts @3010
rest 90“

metcon
10′ amrap:
-4 box jumps
-8 db snatch
-16 air squats
rest 3′
then
for time:
hit the exact number of rounds and reps you got in the amrap in a 10 minute window for time

BASIC
modul I – squats

ENDURANCE
12′ amrap
-12 plate ground to overhead
-12 plate overhead lunges
-12 burpees to plate
2′ rest
10′ amrap
-10 push ups
-10 jumping squats
-10 kb swings
2′ rest
8′ amrap
-80 double unders
-8/8 one arm db thruster
-8/8 single leg v-ups

FREITAG

WOD
strength
5 rounds:
-8 strict press
-20“ wall facing handstand hold

metcon
15′ amrap
2-3-4-5-6 …
-strict pull ups
-burpee to target
-box jump step down

finisher
-100 hollow rocks

ENDURANCE
45′ steady pace
1′ each then 2′ each then 1′ each then 2′ each..
-single unders
-burpees
-lunges
-russian swings
-box step ups

SAMSTAG

WOD
Saturday Madness

SONNTAG

WOD
strength
5×5 pull ups

metcon
6 rounds for time:
-15 jumping pull ups
-8/8 kb/db overhead lunges
-12 kb/db burpee deadlifts
90“ rest
tc – 25′

BASIC
modul II – presses

ENDURANCE
40′ amrap:
50-40-30-20-10-20-30-…
-russian swings
-plate ground to overhead
-box step ups

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