MONTAG
WOD
strength
week 3/3
6-4-2-1
-back squats
-45“ bicycle crunches
90“ rest
metcon
3 rounds for time:
-12 one arm devils press
-20 weighted lunges
-1 small round run
DIENSTAG
WOD
strength
week 3/3
6-4-2-1
-pull ups
-30“ feet elevated push ups
90“ rest
metcon
12′ emom:
1st – 15 wallballs
2nd – 6 weighted box step ups + 6 box jumps
3rd – 20 russian twists + 8 v-ups
HYROX
for time
30-25-20-15-10
-wallball shots
-burpees
-strict press
-weighted lunges
-1 small round run
MITTWOCH
WOD
strength
week 3/3
6-4-2-1
-deadlifts
-30“ hanging leg raises
90“ rest
metcon
4x 2′ on/ 30“ off:
-12 plate thruster
-12 kb russian swings
amrap plate burpees
HYROX
teams of 2
only one working
3 rounds for time:
-40 box jumps
-35 plate thruster
-30 kb russian swings
-25 jumping lunges each
-20 partner sit ups
emom – 3 sync burpees
DONNERSTAG
WOD
strength
week 3/3
6-4-2-1
-strict press
-10/10 alternating kb/db rows
90“ rest
metcon
4 rounds for time:
-16 one arm db hang power clean
-12 one arm db front squat
-8 plate sit ups
HYROX
30′ amrap
-15 sumo deadlift high pulls
-1 small round run
-15 goblet squats
-15/20 cal ergo
-15 burpees
-15 push ups
FREITAG
HYROX
6 rounds of 4′ on / 1′ off
flow: A-B-A-B..
A:
-1 big round round run
-25 wallball shots
rest of time – farmers walk
B:
-20/30 cal ergo
-30 weighted lunges
rest of time – burpee broad jumps
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
teams of 2
for time:
3 rounds of
-1 small round run
-20 syncro air sqauts
-30 box jumps
then
3 rounds of
-60 kb american swings
-50 ring rows
-40 burpees
then
3 rounds of
-40/50/60 cal ergo
-50 weighted lunges
-30 partner sit ups