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

Home WoD – 20210312 Warm-up Warm-up 3 rds – 20 High Knees i/t – 10 Lunges e/s – 20 Good Mornings – 10 Jumping Squats – 20 Mountain Climber i/t Mobility – 1 min Ankle Stretch e/s Strength 3 rds – 50 sec Curtsy Lunges right side – 50 sec Curtsy Lunges pulses right side [...]

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

Home WoD – 20210311 Warm-up Warm-up AMRAP 8 – 10 Down-Ups – 10 Walk outs to Toe Touch – 10 Supermen – 10 Air Squat to Crunch Strength 4 rds – 20 Bird Dogs i/t – 30 sec Hollow Hold – 40 alt. V-Ups i/t – 50 sec Plank Hold Workout Metcon (Time) 5 rds [...]

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

Home WoD – 20210310 Warm-up Warm-up 2 rds – 10 Arm Circles e/d – 10 Push-Ups – 10 Russian Babymaker – 10 Stric Presses with very little weight Strength EMOM 12 – odd: 5 Strict Presses e/s – even: 12 OH Lunges Workout Metcon (Time) 10 rds – 7 Handstand Push-Ups (Scale: Pike Push-Ups) – [...]

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

Home WoD – 202100309 Warm-up Warm-up EOMOM 6 1. min.: Step-Down Step-Up Burpees 2. min.: Glute Bridges 3. min.: alt. Arm/Leg Lift Planks Mobility 2 rds – 1 min Standing Forward Fold – 1 min Seal Pose – 10 alt. Walking Deadlifts i/t Strength Posterior Chain 4 rds – 15 Feet Elevated Glute Bridges – [...]

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

Home WoD – 20210308 Warm-up Warm-up AMRAP 6 – 6 Hindu Push-Ups – 6 Good Mornings – 6 Pass Through – 6 Scapular Push-Ups Mobility 2 rds – 1 min Lying Chest Opener e/s – 1 min Box Shoulder Stretch – 10 Scorpions i/t Strength Bent Over Row (Backpack) / Push-Ups 4 rds 2 sec [...]

Posted by Emanuel Erlewein on März 07, 2021 in WOD-Post

Home WoD – 20210307 Warm-up Warm-up AMRAP 10 – 10 Lunges i/t – 10 Sit-Ups – 20 High Knees Strength EMOM 12 1. min.: 50 sec Elevated Plank 2. min.: 30 sec V-Ups 3. min.: 50 sec Plank 4. min.: 30 sec Hollow Hold Workout Metcon (AMRAP – Rounds and Reps) AMRAP 5 – Overhead [...]

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

Home WoD – 20210306 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 3 rds – 10 Inch Worms – 10 Strict Presses – 10 sec Overhead Hold – 5 Push-Ups Mobility 2 rds – 1 min Chest Opener e/s Strength 4 rds – 8 Half Kneeling Filly [...]

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

Home WoD – 202100305 Warm-up Warm-up 3 rds – 4 Push-Ups to Down Dog (3 sec down) – 8 Side Plank to Star Plank e/s – 16 Finger Push-Ups Mobility – 1 min Upper Pec Strech e/s – 2 min Down Dog Strength Handstand Hold (Handstand re-test) Handstand (Re-Test) – max free HS Hold Test-Scaling [...]

Posted by Emanuel Erlewein on März 04, 2021 in WOD-Post

Home WoD – 20210304 Warm-up Warm-up 3 rds – 10 Spiderman Walkouts – 4 Windmills e/s – 10 Kang Squats – 10 Sit-Ups Mobility – 1 min Dragon Pose e/s – 1 min Prayer Stretch Strength Legs 4 rds – 15 Close Stand Goblet Squats* – 8 Goblet Cossack Squats e/s – 10 Courtsy Squats [...]

Posted by Emanuel Erlewein on März 03, 2021 in WOD-Post

Home WoD – 202100303 Warm-up Warm-up 3 rds (30 sec On/15 sec Off) – alt. Curtsy Lunges – Front Scale to half Pistol 15 sec e/s – weighted Strict Press 15 sec e/s – alt. Floating Foot Pistol (all the movements slow and controlled) Mobility – 2 min Couch Strech e/s – 2 min Puppy [...]