Posted by Emanuel Erlewein on Nov. 17, 2021 in WOD-Post

WOD – 20211117 Warm-up Warm-up For 9 min – 10 cal Row – 10 banded Pass Throughs – 5 KB Strict Press e/s – 5 KB Overhead Split Squats e/s Mobility – 1 min Puppy Pose – 10 T-Spine Rotations e/s Strength Seated Seasaw Press (3-4 sets of 10 each side) Rest 30 sec before [...]

Posted by Emanuel Erlewein on Nov. 16, 2021 in WOD-Post

WOD – 20211116 Warm-up Warm-up EMOM 10 min odd: 10 Wallballs even: 10 Tuck Ups Mobility – Joint mobility Complex Strength Squat Snatch (3 sets of EMOM 3) 3 sets of EMOM 3 min – 1 Squat Snatch Rest 1 min between the 3 EMOMs. Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min [...]

Posted by Emanuel Erlewein on Nov. 15, 2021 in WOD-Post

WOD – 20211115 Warm-up Warm-up 3 rounds – 8 Burpees – 12 Ring Rows – 16 Hollow Rocks – 20 banded Good Mornings Mobility – 1 min dynamic banded Lat Stretch e/s – 1 min hanging Shoudler Circles Strength A. Pull-Up Progression Start at level 1 and work through until you find your skill-level: 1. [...]

Posted by Emanuel Erlewein on Nov. 13, 2021 in WOD-Post

WOD – 20211113 Warm-up Warm-up 3 rounds – 40 SU -> DU – 10 Squat Tuck Jumps – 10 Push-Ups – 10 Forward Lunges e/s -> Jumping Lunges e/s Mobility – 1 min Wall Pec Stretch e/s – 1 min dynamic Couch Stretch e/s Strength Bench Press (Weight) EOMOM 14 min odd: 5 Bench Press [...]

Posted by Emanuel Erlewein on Nov. 12, 2021 in WOD-Post

WOD – 20211112 Warm-up Warm-up EMOM 9 min 1.min: 15m Lunges to Lizard 2.min: 12-15 Glute Bridges with pause at the top 3.min: 8 DB Clean & Jerk e/s Mobility – 10 Cat-Cows – 45 sec Single Leg Forwad Fold e/s Strength Single Leg Barbell Deadlifts (3 sets of 10 e/s) Elevated Hamstring Curls (3 [...]

Posted by Emanuel Erlewein on Nov. 11, 2021 in WOD-Post

WOD – 20211111 Warm-up Warm-up 2 Rounds – 10 Deadlifts – 10 Hang Power Cleans – 10 Front Squats – 10 Front Rack Calf Raises (Video folgt) – 10 Strict Press – 10 Burpees over the Bar – 10 Clean & Jerk Mobility – 30 sec Worlds Greatest Strethc e/s – 10 Wall Slides Strength [...]

Posted by Emanuel Erlewein on Nov. 10, 2021 in WOD-Post

WOD – 20YYMMDD Warm-up Warm-up For 9 min – 15 Russian Swings -> American KB Swings – 8 Hang KB Snatch e/s – 5 KB Strict Press e/s – 10 Russian KB Twists e/s Mobility – 45 sec Forearm Stretch – 10 Walking Forward Folds e/s Strength 3 rounds – 10 Single Arm KB Split [...]

Posted by Emanuel Erlewein on Nov. 09, 2021 in WOD-Post

WOD – 20211109 Warm-up Warm-up 3 rounds – 15/12 cal Row – 10 Air Squats -> Back Squats – 5 Cossack Squats e/s – 5 Burpee Vertical Jump Mobility – 10 Russian Baby Maker – 1 min Goblet Squat Stretch Strength Back Squat (Every 2 min 1 Back Squat) Every 2 min for 12 min [...]

Posted by Emanuel Erlewein on Nov. 08, 2021 in WOD-Post

WOD – 20210811 Warm-up Warm-up For 8 min – 30 sec Ergo (Ski/Row/Bike) – 20 Jumping Jacks – 10 Piked Push-Ups – 10 Goblet Squats Mobility – 1 min Weigthed Squat Stretch – 1 min Instep Spine Rotations e/s Workout 5 AMRAPs of 5 minutes with 1 minute rest between. Metcon (AMRAP – Rounds and [...]

Posted by Emanuel Erlewein on Nov. 06, 2021 in WOD-Post

WOD – 20211106 Warm-up Warm-up 3 rounds – 10 Air Squats -> Wall Balls – 10 Banded Pass Throughs – 5 Power Snatch w/ Stick – 5 Overhead Squats w/ Stick – 5 Hang Squat Snatch w/ Stick – 2 Wall Walks Mobility – 45 sec Couch Stretch e/s – 45 sec Wall Hinge Workout [...]