„Well done is better than well said.“ – Benjamin Franklin

 

Montag

10/06/2019

wod
strength
4 rounds of:
-5 front squats
straight into
-30“ wall sit
90“ rest

metcon
12′ amrap:
-5 pull ups
-10 push ups
-15 wallball shots

basic strength & technique
modul IV – gymnastics

Dienstag

11/06/2019

wod
strength
4 rounds of:
-3 wall walks (10“ hold in top position)
-3-5 eccentric (weighted) pull ups
60“ rest

metcon
5 rounds for time:
-50 double unders
-5 deadlifts

basic strength & technique
modul V – kettlebells

endurance
by fischer skiletics
40′ emom
1st – 10/12 cal ergo
2nd – 16 db snatches
3rd – 10/12 cal ergo
4th – 16 push ups
5th – rest

girls
leg day

Mittwoch

12/06/2019

wod
skillwork
clean

8′ emom:
-5 burpees
-1 power clean
-1 squat clean

metcon
for time:
-50 front rack lunges
-50 lateral burpees

Open Gym IOM Workout 2

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30squats
-40 double unders

Donnerstag

13/06/2019

wod
strength
4×12 double kb push press

metcon
25′ for quality:
-5/5 one leg deadlifts
-5/5 kb overhead squats (empty bar)
-5 renegade rows
-15 cal row

basic strength & technique
modul I – squats

endurance
12′ amrap:
-20 kb swings
-20 wallball shots
then
5′ max cal row
then
12′ amrap
-20 v-ups
-10/10 kb thrusters
then
5′ max cal row

Freitag

14/06/2019

wod
skillwork
ring muscle up

3 rounds of:
-5 low ring transitions
-5 kip swings
-5 ring dips

metcon
10′ amrap:
-2 ring muscle ups
-10 weighted box steps
-10 box jumps

Triller – Opening 2.0
ab 15:30
Trillergasse 4/21a, 1210 Wien

endurance
by fischer skiletics
40′ emom
1st – 10/12 cal ergo
2nd – 16 db snatches
3rd – 10/12 cal ergo
4th – 16 push ups
5th – rest

Samstag

15/06/2019

wod
metcon
in teams of 3 – 2 rounds for time:
3 rounds of
A+B – 15 sync. toes to bar
C – handstand hold
then
3 rounds of
A+B – sync. 15 power snatches
C – plank
then
3 rounds of
A+B – 15 front squats
C – deadhang
3′ rest

Sonntag

16/06/2019

wod
strength
4 rounds of:
-5 deadlifts straight into
-30“ hollow hold
90“ rest

metcon
20′ emom:
1st – 2 rope climbes
2nd – 4l farmers carry
3rd – 10/12 cal echo bike sprint (as fast as possible!)
4th – rest

basic strength & technique
modul II – presses