WOD

Training KW 43

Montag


 

Holiday workout 
 EMOM 30'
airsquat x20
push ups x10
burpees x5

 

Dienstag
 

Skill
snatch

Strength
backsquat x8
power snatch DB x5/5 
6 rounds

MetCon
10 rounds
burpeesx5
weighted lunges x20

Core
hollow rock
3x30"
 

 

 

 

Mittwoch


Skill
clean

Strength
bench press x8
pull ups x10
5 rounds

MetCon
AMRAP 12'
deadlift x3
bar facing burpees x10

Core
reverse plank
5x30"

Donnerstag

Skill
double unders

Strength
sumo DL 5x10
swing 5x10

MetCon
AMRAP 12'
burpees x10
sit ups x20

Freitag

Skill
cleand and jerk

Strength
deadlift 5x3

MetCon
10 rounds
push press x10
burpees x5

Core
forward lean rest 1' x3

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
3 rounds for time
pull ups x20
push ups x30
sit ups x40
airsquat x50

Core
reverse plank 1' x3

WOD

Training KW 40

Montag

 
Skill 
snatch

Strength 
frontsquat 5x5

MetCon 
AMRAP 10'
airsquat x20
push ups x10

no rest
21-15-9
burpees
sit ups

 

Dienstag
 

Skill
double under 

Strength 
backsquat 5x5
walking lunges x100

MetCon 
10 rounds
thruster x5
swings x20

Core
hollow hold
3x30"
 

 

  

 

 

Mittwoch


Skill 
clean

 Strength
bench press 5x5
bent over row 5x10

MetCon
AMRAP 12'
power clean x5
plate lunges OHx10/10
sit ups x10

Core
superman hold 5x30"

Donnerstag

Strength 
romanian DL 5x10
good morning 5x10

MetCon 
1' work of
thruster
sit ups
swing
snatch KB/DB
1' rest
4 rounds

Freitag

Skill
cleand and jerk

Strength
deadlift 5x5

MetCon
10 rounds
goblet squat x10
burpees x5

Core
forward lean rest 1' x3

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
AMRAP 20'
pull ups x5
push ups x10
airsquats x20

Core
reverse plank 1' x3

WOD

Training KW 39

Montag

 
Skill 
snatch


Strength 
frontsquat 5x10

MetCon 
10 rounds for time
wall balls x10
swings x20
 

Core
flutter kicks x20
sit ups x10
5 rounds

Dienstag
 

Skill
clean
 
Strength 
backsquat 5x10
walking lunges 5x20

MetCon 
10 -1- 10
push press
burpees

Core
hollow rock hold 2'
max effort
 

 

  

 

 

Mittwoch


Skills
snatch kb

 Strength 
10-1
bench press
burpees

MetCon
5 rounds
kettlebell snatch 10/10
double unders x30
 

Core
30-20-10
mountain climbers
crunches

Donnerstag

Skill 
double unders

Strength 
shoulder press 5x5
romanian DL 5x8

MetCon 
AMRAP 10'
double unders x20
airsquats x20
pull ups x10
rest 2'
EMOM 10'
M1: lunges x20
M2: toes to bar x10

Freitag

Skill
snatch

Strength
deadlift 5x5

MetCon
5 rounds for time
power clean x5
lunges x20
australian pull up x20

Core
L-hold 5x20''

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
AMRAP 20'
pull ups x5
push ups x10
air squats x15


 

 


 

 

 

 

 

 

WOD

Training KW 38

Montag

 
Skill 
pocket clean

Strength 
backsquat x5x5
speed squat x5x5
paused squat x3x5

MetCon 
AMRAP 10'
wall balls x10
burpees x8
push ups x10

Core
flr 4'
max effort

Dienstag
 

Skill
clean
 
Strength 
romanian DL x8 x5
bulgarian splSQ x8/8 x5 

MetCon 
10 -1- 10
push ups
swings
sit ups

Core
FLR 5'
max effort
 

 

  

 

 

Mittwoch


Skills
snatch

 Strength 
bench press x10
pull ups x5-10
5 rounds

MetCon
AMRAP 12'
KB clean x8/8
front rack lunges x8/8
double unders x20-30
no rest

21-15-9
double unders
knee ups

Donnerstag

Skill 
snatch KB

Strength 
hip thrusts x10
gorilla row x5/5
5 rounds

MetCon 
AMRAP 10'
swings x5, x10, x15...
goblet squats x5, x10, x15...
rest 3'
AMRAP 10'
burpees x1, x2, x3...
airsquat x1, x2, x3...
 

Freitag

Skill
double unders

Strength
deadlift x3x3

MetCon
5 rounds for time
power clean x5
pull ups x10
push ups x20
air squat x30

Core
L-hold 5x20''

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
1 min of work
frontsquats 
push press
double unders
russian twist
two ups
4 rounds 

1 min rest
between rounds


 

 


 

 

 

 

 

 

WOD

Training KW 36

Montag

 
Skill 
pocket clean

Strength 
backsquat x5x10
push press x5x10

MetCon 
Q-reps 15'
pull ups 1-10
hand release PU 5-15
pause squat 10-20
 

Core
flr 4'
max effort

Dienstag
 

Skill
clean
 
Strength 
box squat x10 x5
bulgarian splSQ x10/10 x5 

MetCon 
10 rounds for time
devil press x3
thruster x10
toes to bar x10


Core
FLR 5'
max effort
 

 

  

 

 

Mittwoch


Skills
snatch

 Strength 
bench press x5
trx - row x 20
5 rounds

MetCon
EMOM 5'
burpees x 10
REST 2'
EMOM 5'
wall ball x15
REST 2'
EMOM 5'
double KB clean x15

 

Donnerstag

Skill 
snatch balance

Strength 
SA RDL x10/10
side lunges x 10/10
5 rounds

MetCon 
AMRAP 12'
swings x20
power snatch x10/10
sit ups x20
 

Freitag

Skill
low hang clean

Strength
deadlift x3x10

MetCon 
5 rounds for time
pull ups x20
push ups x40
air squat x60

Core
L-hold 5x20''

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
EMOM 12'
goblet squat x10
push up x15
swings x20

rest 3'

EMOM 15'
G2OH x20
lunges x20
sit ups x20


 

 

 

 

 

 

WOD

Training KW 35

Montag

 
Skill 
clean

Strength 
backsquat x3
10 rounds

MetCon 
AMRAP 15'
KB press x10/10
pull ups x10
swings x50
 

Core
sit ups x50
knee ups x50

Dienstag
 

Skill
double under
 
Strength 
good morning x10 x5
split squat x10/10 x5 

MetCon 
EMOM 18'
M1: db bench x10
M2: burpees x8
M3: gorilla row x10/10


Core
FLR 5'
max effort
 

 

  

 

 

Mittwoch


Skills
snatch

 Strength 
push press x5
 SA row x10/10
5 rounds

MetCon
100 reps of
push press
clean and press
front squat
russian twist (each)
knee ups

 

Donnerstag

Skill 
kb snatch

Strength 
deadlift x5
lunges x 8/8
10 rounds

MetCon 
intervals 8x(20/10)
swings
push press
sit ups
wall balls

Freitag

Skill
snatch

MetCon 
AMRAP 30'
deadlift x3
pull up x5
thruster x 10
 burpee x 20
toes to bar x30 

Samstag

Strength
pick a weakness
(ask your coach)

MetCon
AMRAP 10'
frontsquat x5
push up x10
swings x20

rest 3'

AMRAP 15'
G2OH x20
lunges x20
push up x20


 

 

 

 

 

 

WOD

Training KW 33

Montag

 
Skill 
snatch 

Strength 
frontsquat 5x10
thruster 10x3

MetCon 
AMRAP 12'
swings x12
renegade row x12
toes to bar x12

Core
50 reps
heel taps
sit ups

Dienstag
 

Skill
double unders
 
Strength 
backsquat 5x10
SL hip thrust 5x10/10 

MetCon 
EMOM 18'
M1 deadlift x5
M2 push ups x10 
M3 OVH lunges x20


Core
hollow rock hold 8x(20/10)

 

  

 

 

Mittwoch


Skills
clean

 Strength 
bench press DB x12
 pull ups x 5-10
8 rounds

MetCon
21-15-9
man makers
thrusters

Core
20-1
sit ups
two ups

Donnerstag

Skill 
kb snatch

Strength 
single leg DL 6x6/6

MetCon 
150 reps of
wall ball shots
swings
sit ups

Freitag

Skill
overhead squat

MetCon 
AMRAP 12'
backsquat x8
kettlebell clean x8/8
rest 3 min
AMRAP 10'
burpees x10
lunges x10/10
 

Samstag

Strength
pick a weakness 3x10

MetCon
8x(20/10) each
airsquat
push ups
lunges
sit ups
swings
wall balls


 

 

 

 

 

 

WOD

Training KW 32

Montag

 
Skill 
kb clean
 
Strength 
backsquat x8
power snatch DB x5/5
10 rounds


MetCon 
EMOM10'
burpees x10
wall balls x20

Core
Intervals 
8x(20/10)
star fish sit ups
single leg stretch

Dienstag
 

Skill
kb snatch
 
Strength 
deadlift 5x3
lunges 5x10/10
 
MetCon 
10 rounds for time
snatch KB x10
push ups x10 

Core
50 reps of
sit up
single leg glute bridge

 

  

 

 

Mittwoch


Skills
 snatch

 Strength 
push press x5
 bent over row x20
5 rounds

MetCon 
AMRAP 12'
pull ups x5
push ups x10
airsquats x15

Core
toes to bar x10
4 rounds

Donnerstag

Skill 
double unders

Strength 
good morning x10
wall ball x10
10 rounds

MetCon 
100 reps of
power clean DB
step ups
two ups

Freitag

Skill
clean 

Strength 
deadlift day max
deadlift x2 @90% 
3 sets
 
MetCon 
20 rounds for time
 pull ups x5
goblet squats x10
DU x unborken effort

 

Samstag

Strength
pick a weakness 5x5

MetCon
burpees x50
box jumps x50
push ups x50
toes to bar x50
swings x50
lunges x50 (each)

 

 

 

 

 

 

WOD

Training KW 31

Montag

 
Skill 
kb clean
 
Strength 
backsquat x5
planche lean row 5/5
10 rounds


MetCon 
AMRAP 10'
burpees x10
airsquat x20

Core
sit ups x100

Dienstag
 

Skill
kb snatch
 
Strength 
romanian deadlift 5x10
side lunges 5x10/10
 
MetCon 
50-40-30-20-10
push ups
australian pull ups

Core
front lean rest 4'
max effort

 

  

 

 

Mittwoch


Skills
 snatch

 Strength 
bench press x10
push ups x20
5 rounds

MetCon 
EMOM 18'
M1: KB clean x5/5 
M2: sit ups x30     
M3: pull ups x5-10

 

Donnerstag

Skill 
kipping control

Strength 
sumo deadlift x5
toes to bar x10
5 rounds
 
MetCon 
10 rounds
devil press x5
kb swings x10
two ups x20

Freitag

 

Skill 
clean and jerk
Strength 
deadlift x3
power snatch DB x5/5
10 rounds
 
MetCon 
AMRAP 8'
push press DB x10
power clean x10
rest 2'
AMRAP 8'
goblet squat x10
kb snatch x8/8

 

Samstag

 

MetCon
10-1
bench press
burpees

20-1
kettlebell swing
walking lunges (double)

20-1
sit ups
two ups 

 

 

 

 

WOD

Training KW 29

Montag

 
Skill 
kettlebell clean 
 
Strength 
bench press DB 10x10 
australian pull ups 5x10 
 
MetCon 
AMRAP 10’ 

Alternating power snatch DB x12 
toes to bar x6 
burpees x3 
2’ rest 
21-15-9 
sit ups 
two ups

Dienstag
 

Skill
jump rope 
 
Strength 
snatch RDL 5x8 
half kneeling press 5x8 
 
MetCon 
Intervals  
8x(20/10) 
tapping 
jumping jacks
air squats
hollow rock

 

  

 

 

Mittwoch


Skills
clean and jerk 

 

 Strength 
frontsquat 10x3 
 
MetCon 
EMOM 20’ 
M1:KB snatch x5/5 
M2: pull ups x 5-10

 

Donnerstag

 

Strength 
Thruster x3 
bent over side raise x8 
10 rounds 

romanian DL 5x10
 
MetCon 
21-15-9 
thruster 
burpees

Freitag

 

Skill 
snatch 
 
Strength 
deadlift 3x5 
 
MetCon 
10 rounds for time 
wall balls x10 
push ups x10
Sit ups x10

 

Samstag

 

EMOM 30’ 
M1: bench press x10 
M2: power clean DB x10 
M3: toes to bar x10 
rest 3’ 
AMRAP 5’ 
SU x max unbroken 
burpees x 5 

 

 

 

 

WOD

Training KW 28

Montag

 

Skill
Kettlebell snatch 

 

Strength
Frontsquat 5x5
Push press 5x5 

 

MetCon
110 reps of
Wall balls
Push ups
Lunges 

 

Core
Max effort hollow rock hold 2’ 

Dienstag

 

Strength
Good mornings 5x5
Pull up hold 5x30
seconds max effort 

 

MetCon
AMRAP 15’
Pull ups x5
Push up x10
Airsquat x20 

Core
30-20-10

Sit ups
Two ups 

  

  

 

 

Mittwoch

 

Skill
Pocket clean 

 

Strength
Press 5x5
Bent over row 5x10 

MetCon
1’ work of
Swings
Burpees
Plank
3 rounds no rest 

Rest 2 min
1’ work of
Db push press
Ground to overhead
Knee ups
3 rounds 

 

Donnerstag

 

Strength 
Double kettlebell swings 5x20 
Front rack lunges 5x20 

 

MetCon 
40’’ work 20’’ rest
Bike
Ski
Row
Skip
Swing
Half burpees
Plank shuffle
Tuck jumps
3 rounds 

 

Freitag

 

Skill
Snatch 

 

Strength
Overhead squat 5x5
Bent over row 5x5 

 

MetCon
50-40-30-20-10
-20-30-40-50
Airsquats
Single unders 

 

Samstag

 

MetCon
EMOM 20’
M1: goblet squat x20
M2: kettlebell snatch 6/6

REST 2’ 

AMRAP 12’
KB-clean R x5
KB-front rack squat R x10
KB-clean L x5
KB-front rack squat L x10 

 

 

 

 

WOD

Training KW 27

Montag

 

Skill
Clean and Jerk 
 

Strength
Backsquat x5  
Bent over row x10  
5 sets  

 

MetCon

3 rounds for time  

lunges x50  
push ups x40  
sit ups x30  
pull ups x20  burpees x10 

Dienstag

 

Skill
Kettlebell Snatch


Strength
Power jerk 5x5  
Split squat 5x5/5  
 

MetCon
death by thruster
time cap 20  
  

 

 

Mittwoch

 

Skill
Kettlebell Clean
 

Strength
bench press x5 burpees x10  
5 sets  
 

MetCon
EMOM 20’  
M1: kettlebell clean x4/4  
M2: single under x50 (30 DU)  
 

Core
max effort plank 5’

 

Donnerstag

 

Skill
overhead squat

 

Strength
lunges 5x8/8

 

MetCon
1 min of work of  
swings  
push press DB  
mountain climbers  
airsquats  
REST 5 rounds  
 

 

 

Freitag

 

Skill
snatch

 

Strength
Deadlift x3  
pull ups x5–10  
bent over lateral raise x10  
5 rounds  
 

MetCon
AMRAP 10’  
goblet squat x10  
power snatch DB x6/6  
single arm floor press x10/10  
single arm bent row x10/10  
 

 

Core
front lean rest max effort 3 min  
 

 

Samstag

 

MetCon

AMRAP 10’ 
sumo deadlift x5  
burpee x10  
sit up x15  
rest 2’ 
 
AMRAP 10’  
bench press x5  
trx-row x10  
russian twist x20  
rest 2’ 
 
AMRAP 10’  
front squat x5  
push up x10  
two ups x10 

 

 

WOD

Training KW 26

Montag

 

Skill
jump rope

 

Strength

backsquat x3
db row x10
10 rounds

 

MetCon

AMRAP 16’
ground to overhead x20
renegade row x20
thruster x20

 

Core
L-sit 5x20 seconds

 

Dienstag

 

Strength
E2MOM
romanian deadlift x 10

 

MetCon
death by 
kettlebell swings
-maximum 25’

 

Core
forward lean rest 30’’x5

 

 

Mittwoch

 

Skill
Clean

 

Strength
bench press x3
kettlebell snatch x5/5
10 rounds

 

MetCon
100 reps of…
swings
lunges
sit ups

 

 

 

Donnerstag

 

Skill
kb snatch

 

Strength
box squat x5x5

 

MetCon
AMRAP 20’
pull ups x5
push ups x10
airsquat x15
sit up x20

 

Core
plank - side plank x5(20/10)

Freitag

 

Skill
power snatch

 

Strength
deadlift x5x10

 

MetCon
10 rounds of
db snatch 5/5
burppes x10
goblet squat x20

 

Core
8x(20/10)
russian twist

 

Samstag

 

AMRAP 40’
push press x10
pull ups x10
deadlift x10
frontsquat x10
toes to bar x10

rest 2’

 

 

Training KW 25

 

Montag

 

Strength
Lunges x 8/8 x5

MetCon

AMRAP 12’
Airsquat x 20
Push ups x10
Pull ups x10

Core
4x(20/10) of each
plank
two ups
heel taps

Dienstag

 

Strength
5 supersets
DB bench press x10
DB bent over row x10
Knee ups x10

MetCon
1 min work of:
ground to overhead
russian twist
wall balls
max effort hollow rock hold
REST
4 rounds

 

Mittwoch

 

Skill
Kettlebell clean

Strength
Front squat x10 x5

MetCon

EMOM 20’
deadlift x 3
pull ups x 5-10

Core
Sit ups x 50
Two ups x50

 

 

Donnerstag

 

Skill
Snatch

Strength
EMOM 10’
Snatch variation x2-3

MetCon
AMRAP 10’
DB devil press x5
DB push press x5
DB thruster x5

Rest 3 min

AMRAP 10’
Ski/row/bike 20 kcal
trx-rows x20

Freitag

 

Skill
Overhead squat

Strength
Press x5 x5

MetCon
50 reps of
burpees
thrusters
swings
sit ups
air squats

Core
5 x (30/30)
front lean rest

Samstag

 

Skill
Medball clean

Strength
Sumo deadlift x5x5

MetCon
30-20-10-20-30
db power snatch
kb swing

Core
5x(30/30)
L-sit hang