„You must be the change you wish to see in the world.“ – Mahatma Gandhi

 

Montag

03/06/2019

wod
strength
4×4 tempo deadlifts
3“ down, 3“ up

metcon
10′ emom:
-6 kb shoulder to overhead 12/20kg
-8 kb russian swings 12/20kg
-10 box jumps

Open Gym IOM Workout 5

basic strength & technique
modul II – presses

endurance
40′ emom:
1st – 20 squats
2nd – 20 kb swings
3rd –  20 sit ups
4th – 10 burpees
5th – 20 push ups
6th – 50 double unders
7th – 15 box jumps
8th – 15 ring rows

Dienstag

04/06/2019

wod
skillwork
snatch

10′ emom:
even – squat snatch
odd – power snatch

metcon
5 rounds for time:
-21 sit ups
-15 lateral burpees
-9 overhead squats

basic strength & technique
modul III – basic lifts

endurance
10 rounds for time:
-10 tuck jumps
-10 sit ups
-10 burpees
-10 wallball shots
-10 toes to bar

Mittwoch

05/06/2019

wod
strength
4 rounds of:
-6-8 strict pull ups
60“ rest
-6-8 strict handstand push ups
60“ rest

metcon
5 rounds for time:
-12 toes to bar
-50 double unders

Open Gym IOM Workout 1

endurance
40′ emom:
1st – 20 squats
2nd – 20 kb swings
3rd –  20 sit ups
4th – 10 burpees
5th – 20 push ups
6th – 50 double unders
7th – 15 box jumps
8th – 15 ring rows

Donnerstag

06/06/2019

wod
strength
find a daily max of :
-2 front squats
then
3×3 front squats @85%

metcon
for time:
-150 one arm kb thrusters 12/16kg
e2’mom – 8 burpees
start with burpees

basic strength & technique
modul IV – gymnastics

endurance
10 rounds for time:
-10 tuck jumps
-10 sit ups
-10 burpees
-10 wallball shots
-10 toes to bar

Freitag

07/06/2019

wod
skillwork
kb clean and jerk

metcon
12′ amrap:
-8 kb clean and jerk
-16 kb lunges

assistance
5/5 – 4/4 – 3/3 – 2/2 – 1/1:
-kb get ups
increase weigth every round

Open Gym IOM Workout 3

Samstag

08/06/2019

wod
metcon
20’ amrap
-100 partner wallball shots 6kg
-80 alt. toes to bar
-60 alt. deadlifts 60/90kg
-40 sync. kettlebell snatches 16/24kg
-20 alt. burpee box jump overs

Sonntag

09/06/2019

wod
skillwork
kipping pull up

metcon
14′ emom:
1st – 10-15 kipping pull ups
2nd – 12-16 pistols

assistance
3 rounds of:
-10 banded lat pull downs
-10 biceps curls

Open Gym IOM Workout 2

basic strength & technique
modul V – kettlebells

endurance
40′ emom:
1st – 20 squats
2nd – 20 kb swings
3rd –  20 sit ups
4th – 10 burpees
5th – 20 push ups
6th – 50 double unders
7th – 15 box jumps
8th – 15 ring rows