WORKOUT OF
THE DAY | Kw 38

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4×10/10 reverse front lunges
90″ rest

metcon
10 rounds for time:
-10 thrusters 20/30 kg
-10 kb swings 20/28kg
-20 b ox jump overs

ENDURANCE
40′ emom
1st: 10/10 single arm db push press
2nd: 12 box jumps
3rd: 20 db snatches
4th: max rep burpees
5th: rest

DIENSTAG

WOD
skillwork
hang power

10′ emom:
2 hang power cleans

metcon
4 rounds for time:
-10 hang power clean
-10 lateral burpees

ENDURANCE
7′ amrap
-7 push ups
-14 goblet squats
3′ rest
7′ amrap
-7 burpee box jumps
-14 kb swings
3′ rest
7′ amrap
-7/7 kb snatch
-14 kb frontrack lunges
3′ rest
7′ amrap
-7 burpee deadlift
-14 sit ups

BASIC
modul I – squats

MITTWOCH

WOD
strength
4×10 bent over rows
90″ rest

metcon
for time:
10-9-8-7-6-5-4-3-2-1
-pull ups
-double db/kb push presses

finisher
3′ amrap
-russian twists

ENDURANCE
20 rounds for time in teams of 2:
A: 20 wallballs + 40 Russian twists
B: max burpees

DONNERSTAG

WOD
strength

4×10 glute bridges
90“ rest

metcon
20′ emom:
1st: 20 weighted box step ups
2nd: 12 renegade rows
3rd: 20 double db/kb frontrack squats
4th: max rep burpees
5th: rest

ENDURANCE
for time:
-100 double unders
-90 plate ground to overhead
-80 sit ups
-70 burpees
-60 plate overhead lunges
-50 ring rows
-40 cal ergo
-30 push ups
-20 heartbeat squats
-10 single arm devil presses

BASIC
modul II – presses

FREITAG

WOD
strength
4×10 floor presses
90“ rest

metcon
for time:
2 rounds run
into
21-15-9
-double db snatch
-toes to bar
into
2 small rounds run
into
9-6-3
-devil press
-toes to bar
into
2 small rounds run

25′ timecap

SAMSTAG

WOD
Saturday Madness

SONNTAG

WOD
team WOD
5 rounds in teams of 2:
-30 partner sit ups
-20 sync goblet squat
-15 sync kb swings
-10 sync alt. kb snatches
-10 alt burpee box jumps

ENDURANCE
40′ emom
1st: 10/10 single arm db push press
2nd: 12 box jumps
3rd: 20 db snatches
4th: max rep burpees
5th: rest

BASIC
modul III – basic lifts

Triller Crossfit | X

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