Posted by Emanuel Erlewein on Apr. 05, 2022 in WOD-Post

Tuesday, April 5th 2022 Warm-up A. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 10-30 seconds Hollow hang on bar 5/5 Single Arm Bent Over Row B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Activation 3 sets -5 Tall kneeling Banded [...]

Posted by Emanuel Erlewein on Apr. 04, 2022 in WOD-Post

Monday, April 4th 2022 Warm-up A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5/leg Single Leg glute bridge + [...]

Posted by Emanuel Erlewein on Apr. 03, 2022 in WOD-Post

Sunday, April 3rd 2022 Warm-up A. General EMOM 6mins 1- 60 sec cal Row/Bike/Ski or 200m Run @Easy 2- 25’/25′ Single arm OH Carry + 3-5 scap pulls 3- 20 Seconds/side PNF lat stretch on floor B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 [...]

Posted by Emanuel Erlewein on Apr. 02, 2022 in WOD-Post

Saturday, April 2nd 2022 Warm-up A. General 2 sets – 60sec Row/Bike/Ski – 7/7 Single leg RDL with empty bar – 10 btn snatch thrusters B. Mobility – PNF banded lat stretch 2 sets of 10 reps/arm C. Specific – 10 Banded OH squats – 10 Scap pulls – 10 Beat swings Then, 3 sets [...]

Posted by Emanuel Erlewein on Apr. 01, 2022 in WOD-Post

Friday, April 1st 2022 Warm-up A. General 3 rounds 30 sec Row or Bike 30 sec Hanging on bar B.Mobility Foam roller + Mini band wall slide 10 repetition slow and controlled C. Metcon Specific 3-5 x 4-8 reps of the Pistol progression @ ascending Pistol Progression High box step ups Pistol to a box [...]

Posted by Emanuel Erlewein on März 31, 2022 in WOD-Post

WOD – 20220331 Warm-up Warm-up 3 sets – 30sec Bike/Row/Ski/100m Run – 10 Wall Balls – 10 Banded T pull aparts Mobility A. World greatest stretch 2 sets of 10-15 rep/side B. 3 sets – 10 Strokes on rower (20 seconds) – 10 goblet squats – 5/5 Farmers Press Workout Metcon (Time) On a continuously [...]

Posted by Emanuel Erlewein on März 30, 2022 in WOD-Post

WOD – 20220330 Warm-up Warm-up 3 minutes on machine of your choice – 20 Deep squat T spine rotations – 20 Rotating scorpions – 10-20 Soldier Walk steps with reach Empty Bar: – 5 RDL – Front rack stretch – 5 Front Squats – 5 Muscle cleans, no contact Warm-up Pull: -3 Clean lift offs [...]

Posted by Emanuel Erlewein on März 29, 2022 in WOD-Post

WOD – 20220329 Warm-up Warm-up 3min Bike, row, ski, or run *At the top of every min complete 3-5 burpees Mobility – Prone PVC press 10-15 repetitions 1-2 set – 5 Banded wall-slides, slow and controlled – 3 Pike push ups (banded if needed) – 10 HS hold scap push, facing wall Gymnastics 5 sets [...]

Posted by Emanuel Erlewein on März 28, 2022 in WOD-Post

WOD – 20220328 Warm-up Warm-up – 60sec Row/Bike/Run/Ski @ easy – 10 Wallball Squats – 45sec Row/Bike/Run/Ski @ Moderate – 10 Wallball Shots – 30sec Row/Bike/Run/Ski @ Hard – 10 Wallball Shots: Focusing on the catch of the ball Mobility Lateral banded hip mobilization + knee drive 2 rds – 10-15 knee drive/leg Banded Joint [...]

Posted by Emanuel Erlewein on März 27, 2022 in WOD-Post

Sunday, March 27th 2022 Warm-up A. General Game ‚Coach says‘ Just like Simon says but with ‚Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says. Make sure you include at least two dynamic [...]