„Some people drink from the fountain of knowledge, others just gargle.“ – Robert Anthony

 

Montag

13/05/2019

wod
skillwork
kb movements

metcon
in teams of 2 – for time:
A
-6 kb cleans
-9 kb shoulder to overhead
-12 goblet squats
B
-burpees
work until you reached 150 burpees
B only is allowed to do burpees when the kb lifted off the ground by A

Open Gym IOM Workout 5

basic strength & technique
modul I – squats

endurance 
6 rounds for time:
-10 burpees
-20 kb thrusters
-30 kb swings
-40 sit ups
-50 double unders
2′ rest

Dienstag

14/05/2019

wod
skillwork
handstand push ups

metcon
12′ emom:
even – 10 pull ups
odd – 5 handstand push ups

finisher
4 rounds of:
-20 v ups
-30“ skipping (as fast as possible!)
90“ rest

basic strength & technique
modul II – presses

endurance
death by pull ups – every 3 minutes:
-15 burpees
-20 wallball shots
do 15 burpees, 20 wallball shots and 1 pull up in the first 3′ time window,
in the next 3′ you start again with 15 burpees, 20 wallball shots but 2 pull ups,
add one pull up each round

Mittwoch

15/05/2019

wod
strength
4 supersets:
-10 deadlifts
-alap l-hang
90“ rest

metcon
5 rounds – every 90“:
-7 toes to bar
-9 kb sumo deadlift high pulls
-12 box steps

Open Gym IOM Workout 3

endurance
6 rounds for time:
-10 burpees
-20 kb thrusters
-30 kb swings
-40 sit ups
-50 double unders
2′ rest

Donnerstag

16/05/2019

wod 
skillwork
touch & go power clean

metcon
20′ amrap:
-10 power cleans
-8 front squats
-6 burpees

basic strength & technique
modul III – basic lifts

endurance
death by pull ups – every 3 minutes:
-15 burpees
-20 wallball shots
do 15 burpees, 20 wallball shots and 1 pull up in the first 3′ time window,
in the next 3′ you start again with 15 burpees, 20 wallball shots but 2 pull ups,
add one pull up each round

Freitag

17/05/2019

wod
strength
4 supersets:
-10 back squats
-10/10 one leg glute bridges
90“ rest

metcon
for time:
30-25-20-15-10-5
-double kb/db thrusters
-1 round run

Open Gym IOM Workout 2

Samstag

18/05/2019

wod
metcon
24′ emom:
1st – 20 jumping lunges
2nd – 20 jumping pull ups
3rd – 20 kb russian swings
4th – 10 burpees

Open Gym IOM Workout 4

Sonntag

19/05/2019

Game of Zones
Start: 10:00
Fitness Viertel Zwei
Trabrennbahnstrasse 2C, 1020 Wien