MONTAG
WOD
strength
4 rounds of:
-10 double kb/db romanian deadlifts
-10 ring rows
-30“/30“ side plank raises
metcon
4x 2′ on/ 30“ off
-12 ground to overhead
-8 burpees
rest of the time – plate thruster
DIENSTAG
WOD
strength
4 rounds of:
-12 quad lean backs
-8 push ups with elevated feet
-5 strict toes to bar
metcon
8′ amrap:
-12 kb russian swings
-12 plate presses
-12 box jumps
HYROX
in teams of 2 – A is working – B is in a static positon
30x 40“ on/ 10“ transition:
-plate thruster / wall sit
-burpees / dead hang
-push ups / plank
-kb russian swings / farmers hold
-plate sit ups / hollow hold
MITTWOCH
WOD
strength
4 rounds of:
-8/8 alternating kb/db shoulder press
-8 pull ups
-30“ heel touches
metcon
4 rounds for time:
-6/6 one arm overhead lunge
-7 burpees over kb/db
-8/8 one arm suitcase deadlift
HYROX
6 rounds for time:
-20 wallball shots
-15 sit ups
-10 double kb deadlifts
-10 box jumps
e3mom – 10 burpees
DONNERSTAG
WOD
strength
4 rounds of:
-8/8 bulgarian split squats
-20 banded bent over rows
-30“ russian twists
metcon
for time:
2-4-6-8-10
-one arm man maker
-15 air squats
-10 plate sit ups
HYROX
30′ amrap:
-30/40 cal erg
-10 lengths farmers walk
-20 burpees
-30 goblet squats
FREITAG
HYROX
2 rounds of:
2x 3:00′ on/ 60“ off
-20 air squats
-10 double kb deadlifts
-rest of the time – farmers walk
then
60“ rest
then
8′ amrap:
-12/16 cal erg
-8 burpees
-10 weighted lunges
60“ rest
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
in teams of 2 -only one is working
3 rounds for time:
-30 db snatches
-40/50/60 cal erg
-50 ring rows
-60 burpees
-70 air squats