„Solange ich gesund und fit bin, mache ich weiter. Stillstand ist das Langweiligste, was es gibt.“ – Niki Lauda

 

Montag

27/05/2019

wod
skillwork
handstand walk

metcon
modified austrian throwdown 19.3
for time:
-15 burpees
-40 squats
-30 kb shoulder to overhead 5/5 16/24kg
-25 goblet squats
-16m handstand walk
time cap – 12′

assistance
3 rounds of:
-20 shoulder taps
-20 jack knifes
shoulder taps in handstand or push up position

Open Gym IOM Workout 2

basic strength & technique
modul III – basic lifts

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs

Dienstag

28/05/2019

wod
strength
4 supersets: 
-10 false grip ring rows
-10 seated press
90“ rest

metcon
4 rounds for time:
-12 toes to bar
-15 db snatches 15/22,5kg
-18 wallball shots 6/9kg

basic strength & technique
modul IV – gymnastics

endurance
for reps:
8‘ amrap
3-6-9…
-kb shoulder to overhead
-20 wallball shots
2‘ rest
then
8‘ amrap
3-6-9…
-kb front squats
-20 box jumps
2‘ rest
then
8‘ amrap
3-6-9…
-kb thrusters
-20 hollow rocks

Mittwoch

29/05/2019

wod
skillwork
snatch complex

8‘ to find a heavy complex of: 
-1 high hang snatch
-1 hang snatch
-1 snatch

metcon
10‘ amrap:
-10 burpees
-20 russian twists
-30 kb russian swings

Open Gym IOM Workout 4

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs

Donnerstag

30/05/2019

wod
strength
4 supersets:
-10 front squats
-10/10 banded leg curls
90“ rest

metcon
16‘ emom:
1st – 20 push ups
2nd – 10 goblet squats 20/28kg
3rd – 20 kb front rack lunges 12/16kg
4th – amrap burpees

finisher
2 rounds of:
-10 burpees
-15 squat jumps
-20 jumping lunges
1′ rest

basic strength & technique
modul V – kettlebells

endurance
for reps:
8‘ amrap
3-6-9…
-kb shoulder to overhead
-20 wallball shots
2‘ rest
then
8‘ amrap
3-6-9…
-kb front squats
-20 box jumps
2‘ rest
then
8‘ amrap
3-6-9…
-kb thrusters
-20 hollow rocks

Freitag

31/05/2019

wod
metcon
2 rounds for time:
-50 wallball shots
-40 sit ups
-30 pull ups
-20 burpees
-1 round run

Open Gym IOM Workout 3

Samstag

01/06/2019

wod
metcon
for time:
40-30-20
-kb russian swings
-40 double unders
3‘ rest
then
20-15-10
-kb shoulder to overhead
-40 double unders

finisher
3 rounds for time:
-30 russian twists
-20 jack knifes
-10 weighted sit ups

Sonntag

02/06/2019

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

metcon
5 rounds for time:
-1 small round run
-15 push ups
-10 deadlifts 60/80kg
1‘ rest

Open Gym IOM Workout 1

basic strength & technique
modul I – squats

endurance
for 40′ – 40“ on /20“ off:
1st – burpees 
2nd – goblet squats
3rd – double dumbbell push press
4th – hollow rocks
5th – weighted box step overs