„Have patience. All things are difficult before they become easy.“ – Saadi

 

Montag

20/05/2019

wod
strength
4 supersets:
-8/8 front rack lunges
-10/10 weighted step ups
90“ rest

metcon
7 rounds for time:
-10 one arm kb overhead squats
-10 toes to bar

Open Gym IOM Workout 1

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Dienstag

21/05/2019

wod
skillwork
power clean

metcon
for time:
21-15-9
-power cleans
-burpees over the bar
into
21-15-9
-shoulder to overhead
-burpees

basic strength & technique
modul V – kettlebells

endurance
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

Mittwoch

22/05/2019

wod
strength
4 supersets:
-10 floor press
-10 arnold press
90“ rest

metcon
3 rounds for time:
-20 pull ups
-20 double db/kb front rack lunges
-100 double unders

Open Gym IOM Workout 5

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees

Donnerstag

23/05/2019

wod
skillwork
handstand push up

metcon
20′ amrap:
1-2-3-4-5…
-burpees
2-4-6-8-10…
-handstand push ups
4-8-12-16-20…
-kb russian swings 24/32kg

assistance
3 rounds of:
-10 reverse flys
-10 upright rows
-20 band pull aparts

basic strength & technique
modul I -squats

endurance
35′ emom:
1st – 20 kb russian swings
2nd – 18 wallball shots
3rd – 30 russian twists
4th – 12 burpees
5th – 20 hollow rocks

Freitag

24/05/2019

wod
skillwork
kipping movements

kipping complex
8′ amrap:
-3 c2b pull ups
-4 toes to bar
-1 bar muscle up

metcon
11′ amrap:
-100 wallball shots
rest of the time – amrap db snatches

Open Gym IOM Workout 4

Samstag

25/05/2019

wod
metcon
in teams of 2 – 5 rounds for time:
-30 alternating box steps
-20 sync kb sumo deadlift high pulls 16/24kg
-10 sync goblet squats 16/24kg

Sonntag

26/05/2019

wod
strength
4 supersets:
-10 deadlifts
-8 russian leg curls
90“ rest

metcon
20′ emom:
even – 14 kb snatches
odd – 40 double unders

Open Gym IOM Workout 3

basic strength & technique
modul II -presses

endurance
40′ amrap:
3 rounds of
-20 ring rows
-15 burpees
then
3 rounds of
-20 kb russian swings
-15 burpees
then
3 rounds of
-20 goblet squats
-10 burpees