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

Home WoD – 20210212 Warm-up Warm-up TABATA 3 rds (20 sec ON – 10 sec OFF) – Seated Leg Lifts – Superman Hold – Finger Push-Ups – Push-Ups to Down Dog Mobility – 1 min Turn Back Strech e/s – 2 min Overhead Strech – 30 sec each: Wrist Circles, Elbow Circles, Shoulder Circles Workout [...]

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

Home WoD – 20210211 Warm-up Warm-up EMOM 8 – 50 sec Plank Hold – 50 sec Down-Ups – 50 sec Sit-Ups – 50 sec Ground to Overhead Mobility 2 rds – 1 min Spine Stretch – 1 min Seal Pose – 1 min Side Stretch e/s Strength I) Arm / Leg Raises Hold 4 rds [...]

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

Home WoD – 20210210 Warm-up Warm-up 4 rds – 20 alt. Lunges – 10 Russian Babymaker – 6 Walking Deadlifts – 15 Hollow Rocks Mobility 2 rds – 1 min Cat-Cow – 1 min Couch Stretch e/s – 1 min Downward Dog to Upward Dog Pistol specific stretching: – 1 min Knee-to-wall Stretch e/s – [...]

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

Home WoD – 20210209 Zoom-Link Zoom Training with Mira Uhrzeit: 9.Feb..2021 07:00 PM https://us02web.zoom.us/j/82569398538?pwd=elIybUdwcWdkd2ZVaVQ0M3Nyd0FQZz09 Warm-up Warm-up 3 rds – 10 Pass Throughs – 10 Towel/Broomstick Deadlifts – 10 Towel/Broomstick Overhead Squats – 10 Towel/Broomstick Power Snatches Mobility 2 rds – 1 min Box Shoulder Stretch – 1 min Forward Ape Walks – 1 min Pigeon [...]

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

Home WoD – 20210208 Warm-up Warm-up 3 rds – 10 Down & Ups – 5 Inch Worms – 10 Plyo Wall Push-Ups – 10 Russian Baby Makers Mobility 2 rds – 1 min Prayer Stretch – 1 min Standing Chest Stretch e/s Strength Push-ups (3 sets of deficit Push-Ups) Perform 25% of beep test as [...]

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

Home WoD – 20210207 Warm-up Warm-up 3 rds – 5 Burpees – 10 Sit-Ups – 30 sec Arch-Hold – 5 BP Shoulder-to-Shoulder e/s – 10 BP BTN Squats – 30 sec Handstand-Hold Mobility 2 rds – 1 min Sphinx or Seal-Pose – 1 min Twisted Cross e/s – 10 Pass-Throughs Strength AMRAP 1 – 2 [...]

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

Home WoD – 20210206 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 5 rds – 10 Broomstick Thruster – 10 Scapular Push-ups Strength Clean & Jerk with Broomstick 5 rds – 5 sec hold 10 cm over floor – 5 sec hold below knee – 5 sec [...]

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

Home WoD – 20210205 Warm-up Warm-up 2 rds 40 sec on / 20 sec off – Feet-Elevated Walk-Outs – Wall-Squats – Bent-Over Side-Raises – Hollow-Hold (accumulate) – BP Front Arm-Raises – Headstand Mobility 3 rds – 1 min Wrist-Mobility – 1 min Puppy-Pose – 10 Prone Arm-Raises Strength Handstand Hold (AMRAP for as long as [...]

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

Home WoD – 20210204 Warm-up Warm-up EMOM 9 – 30-40 Jumping Jacks – 20 Good Morning – 10 Burpees Mobility 2 rds – 30 sec Reclined Pigeon Stretch e/s – 30 sec Half split e/s Strength 6 rds – 8 SIngle Leg Romanian Deadlifts e/s – 8 Single Leg Glute Bridges with elevated leg e/s [...]

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

Home WoD – 20210203 Warm-up Warm-up 2 rds – 20 Plank Shoulder-Taps i/t – 15 High Backpack Russian-Swings – 10 Arch-Rocks – 5 Push-Ups – 10 Hollow-Rocks – 15 Bent-Over Backpack-Rows – 20 Reverse Lunges i/t2 rds – 1 min Low Dragon Pose e/s – 1 min Couch-Stretch e/s Mobility 2 rds – 1 min [...]