Posted by Emanuel Erlewein on Juli 26, 2021 in WOD-Post

WoD – 20210726 Warm-up Warm-up – 3 min easy-moderate row – then – 3 rounds @stick or BB – 3 Clean Deadlift – 3 Muscle Clean – 3 Power Clean – 3 Front Squat – 3 Squat Clean Mobility – 1 min Dragon Stretch w/ elevated Knee e/s – 1 min Puppy Pose w/ Lat [...]

Posted by Emanuel Erlewein on Juli 24, 2021 in WOD-Post

WoD – 20210724 Warm-up Warm-up For 10 min – 10 Air Squats (from 5:00 on: Wallballs) – 10 alt. DB Snatch @very light weight (focus on transition) – 10 DB strict Press e/s – 30 sec Samson Stretch e/s – 30 sec Downward Facing Dog Workout Metcon (5 Rounds for reps) As a team of [...]

Posted by Emanuel Erlewein on Juli 23, 2021 in WOD-Post

WoD – 20210723 Warm-up Warm-up 4 rounds 2 min on – 30 sec off – Ergometer of choice Workout Metcon For 40 min – 1000m Run (one trip aorund the building) – 1000m Row – 1000m SkiErg – 2500m Air Bike Pick your poison, but you have to switch the machine/"poison" after finishing the prescribed [...]

Posted by Emanuel Erlewein on Juli 22, 2021 in WOD-Post

WoD – 20210722 Warm-up Warm-up For 9 min – 10 scapular Pull-Ups – 3 Burpee – 10 supinated BB Rows – 3 Burpee – 10 Shoulder to Overhead (Press, Push Press, Push Jerk, Split Jerk) – 3 Burpee Strength Split Jerk (5 sets of 3) Pause after the dip and in catch position Workout Metcon [...]

Posted by Emanuel Erlewein on Juli 21, 2021 in WOD-Post

WoD – 20210721 Warm-up Warm-up 2 rounds – 200 m Row – 12 MB Cleans – 200 m Row – 10 MB Strict Press – 200 m Row – 8 MB Clusters Mobility – 5 Wall Slides – 45 sec Puppy Pose – 5 Wall Slides Strength Every 2 min for 12 min, alternate between [...]

Posted by Emanuel Erlewein on Juli 20, 2021 in WOD-Post

WoD – 20210720 Warm-up Warm-up 3 min rope skipping practice then 3 rounds – 8 Pike Push-Ups – 16 Sit-Ups Mobility 2 rounds – 30 sec Puppy Dog – Wrist Complex Skill Toes To Bar practice (Max reps) – 5 Beatswings into – 5 Kipping Straight Leg Raises into – 5 Toes to Bar or [...]

Posted by Emanuel Erlewein on Juli 19, 2021 in WOD-Post

WoD – 20210719 Warm-up Warm-up EMOM 9 min 1. 5 Tempo Air Squats (3/3/3/0) 2. 10 Muscle Cleans w/ Stick or empty BB 3. 10 Burpees Mobility – 30 sec Couch Stretch e/s – 10 Russian Baby Maker Strength Back Squat (Build to a heavy single) You should be nowhere near failure and feel very [...]

Posted by Emanuel Erlewein on Mai 18, 2021 in WOD-Post

Home WoD – 20210518 Warm-up Mobility Strength Workout [...]

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

Home WoD – 20210517 Warm-up Mobility Strength Workout [...]

Posted by Emanuel Erlewein on Mai 05, 2021 in WOD-Post

Home WoD – 20210505 Zoom-Link Please find the zoom link for today’s live session at 18:30 below: https://us02web.zoom.us/j/85765094910?pwd=ZkNYNWZyd0FsaGFKY0Y2M2Vna01DUT09 Meeting-ID: 857 6509 4910 Kenncode: 521161 Warm-up Warm-up For 10 min – 10 BTN Goblet-Squats – 10 Plank Step-Ups i/t – 30 sec High Plank-Hold – 10 Floor-Presses – 10 Bend-Over-Rows – 30 sec High-Knees Mobility 2 [...]