Posted by Emanuel Erlewein on Juni 24, 2022 in WOD-Post

Friday, June 24th 2022 Warm-up A. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5 Scap pulls + 1 kipping [...]

Posted by Emanuel Erlewein on Juni 23, 2022 in WOD-Post

Thursday, June 23rd 2022 Warm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets 15 Band Good Mornings 10 Alternating DB [...]

Posted by Emanuel Erlewein on Juni 22, 2022 in WOD-Post

Wednesday, June 22nd 2022 Warm-up A. General 2 sets 30 sec row or bike 30sec Front rack stretch on floor or box 30sec Rotating scorpions B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 3 sets 4 Pause Front squat@ Ascending [...]

Posted by Emanuel Erlewein on Juni 21, 2022 in WOD-Post

Tuesday, June 21st 2022 Warm-up A. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds Burpees B. Mobility Y arm raise on box/chair 10 alternating repetitions Hold each rep for 3 seconds C. Specific 2 sets 3 1 & 1/2 strict press 8 Ballistic banded press* 5/5 consecutive single leg broad jump hops *Fast down and [...]

Posted by Emanuel Erlewein on Juni 20, 2022 in WOD-Post

Monday, June 20th 2022 Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tempo Squat Snatch Weightlifting Snatch (Weight) Squat Snatch + [...]

Posted by Emanuel Erlewein on Juni 19, 2022 in WOD-Post

Sunday, June 19th 2022 Warm-up General Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100). The number of meters above or below 100 [...]

Posted by Emanuel Erlewein on Juni 18, 2022 in WOD-Post

Saturday, June 18th 2022 Warm-up A. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. BMU Drills/ Modification Drills 1. Glide Swing Beginner/Int: Off Boxes Advanced: Jumping into Glide swing 2. Practice BMU Beginner/Int: Jumping BMU Adjust height [...]

Posted by Emanuel Erlewein on Juni 17, 2022 in WOD-Post

Friday, June 17th 2022 Warm-up A. General Row 30 seconds 8m Spiderman Lunges Row 45 seconds 10 Jumping lunges Row 60 seconds @ hard 10 Muscle Cleans B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 1. 10 Alternating Glute Bridge MArch 10 Good mornings [...]

Posted by Emanuel Erlewein on Juni 16, 2022 in WOD-Post

Thursday, June 16th 2022 Warm-up General Jog 400m 2 rnds – 8m Soldiers walk – 8m Side lunges – 15m out and back side shuffle B. Specific (Part A) Ladder drills – Hop Scotch – Scissor drill – One leg forward hop out – One leg forward hop back – Icky Shuffle C. Specific (Part [...]

Posted by Emanuel Erlewein on Juni 15, 2022 in WOD-Post

Wednesday, June 15th 2022 Warm-up A. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec [...]