MONTAG
WOD
strength
3 supersets
-8/8 kb/db reverse lunges
-12 ring rows
60“ rest
metcon
for time:
21-15-9
-one arm db snatch
-burpees over db
-hand release push ups
DIENSTAG
WOD
strength
3 supersets
-8-10 double db/kb strict press
-8-10 singe leg deadlifts
60“ rest
metcon
6 rounds for time:
-12 ground to overhead
-20 one leg v-ups
-12 weighted box step ups
HYROX
30x 45“ on/ 15“ off
1st – air squats
2nd – burpee broad jump
3rd – double kb farmers hold
4th – plate sit ups
5th – push ups
MITTWOCH
WOD
strength
3 supersets
-4-6 (banded) chin ups
-12-15 goblet squats
60“ rest
metcon
4 rounds for time:
-1 small round run
-25 wallball shots
-25 kb russian swings
HYROX
30′ amrap:
-25 wallball shots
-20 v-ups
-15 burpees
-10 weighted box step ups
-1 small round run
DONNERSTAG
WOD
strength
3 supersets:
-6-8 weighted push ups
-12-15 single leg hip thrusts
60“ rest
metcon
12′ amrap
-12 one arm kb suitcase deadlifts
-10 weighted lunges
-8 plate sit ups
-6 burpees
HYROX
14′ amrap:
-10 one arm db snatches
-8 one arm db thruster
-6 burpees over the db
2′ rest
14′ amrap:
-20 plate presses
-15 plate lunges
-10 plate sit ups
-5 pull ups
FREITAG
HYROX
6 x 4′ amrap / 1′ rest
A
-50 wallball shots
max plate sit ups
B
-1 small round run
max kb american swings
C
-50 box jumps
max burpees
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
in teams of 2 – only one is working
16 rounds of
-10 kb russian swings
-8 jumping squats
-6 v-ups
then 1 big round run
then
12 rounds of
-8/10 cal ergo
-10 ground to overhead
then 1 big round run
then
8 rounds of
-6 weighted box step ups
-6 weighted lunges
-6. burpees
then 1 big round run
