„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

Letzte Woche der IOM Challenge
Open Gym IOM Workout 4

basic strength & technique
modul I – squats

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30 squats
-40 mountain climbers
-50 jumping jacks

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
-25 sumo deadlift high pulls 24/32kg
-1 round run

basic strength & technique
modul II – presses

endurance
for reps:
12′ amrap
-20 kb swings
-20 wallball shots
then
5′ max burpees
then
12′ amrap
-20 v-ups
-10/10 kb thrusters
then
5′ max burpees

Mittwoch

12/06/2019

wod
skillwork
clean

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

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

Open Gym IOM Workout 2

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30 squats
-40 mountain climbers
-50 jumping jacks

Donnerstag

13/06/2019

wod
strength
4×12 double kb push press

metcon
25′ amrap:
-15 abmat sit ups
-15 kb russian swings
-15 ground to overhead
-15 toes to bar

basic strength & technique
modul III – basic lifts

endurance
for reps:
12′ amrap
-20 kb swings
-20 wallball shots
then
5′ max burpees
then
12′ amrap
-20 v-ups
-10/10 kb thrusters
then
5′ max burpees

Freitag

14/06/2019

wod
skillwork
bar muscle up

metcon
10′ amrap:
-2 bar muscle ups
-10 push ups
-10 box jumps

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

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 – 15 sync. kb snatches
C – plank
then
3 rounds of
A+B – 15 goblet squats
C – deadhang
3′ rest

Open Gym IOM Workout 5

Sonntag

16/06/2019

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

metcon
20′ emom:
1st – 6 pull ups
2nd – 4 lengths farmers carry
3rd – 12 burpees
4th – rest

Open Gym IOM Workout 3

basic strength & technique
modul IV – gymnastics

endurance
40′ amrap:
-10 burpee pull ups
-20 push ups
-30 squats
-40 mountain climbers
-50 jumping jacks