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

WOD – 20220303 Warm-up Warm-up EMOM 9 min – 45s on/15s off 1. Bike -> legs only/arms only/normal 2. slow Zombie Squats w/ Stick 3. Power Cleans w/ 3 sec Hold in Catch Mobility – 60 sec dynamic Couch Stretch (e/s) – 60 sec dynamic Pigeon Stretch (e/s) Strength Front Squat (EMOM 10 min 4 [...]

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

WOD – 20220302 Warm-up Warm-up – 4 min of Cardio of choice (preferable run) – then – 3 rounds – 10 Toe Touches – 10 Ring Rows -> 5 strict Pull-Ups – 5 Push-Ups Mobility – 45 sec banded Lat Stretch e/s – 60 sec Puppy Pose Skill 12 min to practice HS Hold and [...]

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

WOD – 20220301 Warm-up Warm-up For 9 min – 5 Medball Squats + 5 Medball Thruster + 5 Wallballs – 10 Beatswings -> kipping straight Leg Raises -> TTB – 3 Hang Power Snatches – 3 Snatch Balance – 3 Squat Snatch Mobility – 10 World’s Greatest Stretch (e/s) – 10 Baby Maker Strength Squat [...]

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

WOD – 20220228 Warm-up Warm-up General Warm-Up For 5 min – 30 sec of Jumping Jacks, Mountain Climbers or Burpees – 30 sec of Air Squats – 30 sec of Inch Worms – 30 sec of Cossack Squats – 30 sec of alt. light DB snatches Warm-up Specific Warm-Up For 5 min – 1 Wall [...]

Posted by Emanuel Erlewein on Feb. 26, 2022 in WOD-Post

WOD – 20220226 Warm-up Warm-up 5 Rounds – 10 cal Row – 8 Light Single-Arm Russian KBS e/s – 6 Push-Up Mobility – 10 Banded Pass-Through e/d – 10 Banded Chest Pull-Apart Strength Bench Press (Weight) Strict Ring Dips (6 sets of 6) Workout Metcon (AMRAP – Reps) "Rep Battle" Competing against a partner for [...]

Posted by Emanuel Erlewein on Feb. 25, 2022 in WOD-Post

WOD – 20220225 Warm-up Warm-up EMOM 9 min – 45 sec on / 15 sec off 1.min: Lunge into Air Squat 2.min: alt. Deadlift Steps 3.min: 12 Beat Swings + Hollow Rocks in remaining time Mobility – 10 Cat-Cows – 10 rus. Baby Makers – 45 sec standing Forward Fold Strength Deadlift (5 cluster sets [...]

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

WOD – 20220224 Warm-up Warm-up For 6 min – 10 Ring Rows – 10 Scapular Pull-Ups – 5 Inch Worms – 2 Wall Walks – then – – 4 min Double Under practice Mobility – accumulate 60 sec supinate hang Skill A. Bar Muscle-Up practice BMU practice for up to 10 min – Beatswings – [...]

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

WOD – 20220223 Warm-up Warm-up For 9 min – 300/200 m row – 10 Beatswings – 10 Supermen – 10 Ring Rows Mobility – 10 Elbow Front Rack Rotations – 45 sec Pigeon Pose e/s Strength Power Clean (5 sets of 5) 5 sets of 5 Power Cleans (drop & reset). Directly before each set, [...]

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

WOD – 20220222 Warm-up Warm-up Dodgeball Mobility – 1 min Prayer Stretch – 5 World’s Greatest Stretch e/s Strength KB Complex (Weight) 5 Sets of the following complex – One Arm KB Row into – KB Lunge Clean – KB Press One complex consists of 3 rounds each arm Workout Metcon (Time) 30-20-10 – Cal [...]

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

WOD – 20220221 Warm-up Warm-up EMOM 9 min – Skip Rope – Alternating Lunges – Back Squat (Stick –> Bar) Mobility – 1 min Goblet Squat Stretch – 1 min Schwimmer Strength Back Squat (EMOM 5 min 3 Back Squats) EMOM 5 min – 3 Back Squat @~75% Isometric Split Squat Hold (TABATA) 8 sets [...]