Posted by Emanuel Erlewein on Jan. 31, 2021 in WOD-Post

Home WoD – 20210131 Warm-up Warm-up 3 rds – 6 Sideplank Rotations e/s – 12 Reverse Lunges i/t – 6 Heel Taps e/s – 12 Lunges i/t Mobility – 2 min Knight Strech to Hamstring Strech e/s – 2 min Seal Pose Strength Weightlifting Basics – use a woodstick/broom even a towel or band I) [...]

Posted by Emanuel Erlewein on Jan. 30, 2021 in WOD-Post

Home WoD – 20210130 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 Good Mornings (Tempo 3-3-3-1) – 6 Russian Babymaker – 10 Supermen – 6 Hollow Rocks Mobility 2 rds – 1 min Forward Fold – 1 min Couch Stretch e/s Strength I) [...]

Posted by Emanuel Erlewein on Jan. 29, 2021 in WOD-Post

Home WoD – 20210129 Warm-up Warm-up AMRAP 6 – 10 Pike Push-Ups – 10 m Beast Walk – 10 Lunges e/s – 5 Burpees Mobility 2 rds – 12 Pass Throughs – 1 min Chest Opener e/s Strength Handstand (Progression) I) 3 rds – 10 Eccentric-Loaded Shoulder-Stretch (Broomstick w/ filled bottle on Couch) – 1 [...]

Posted by Emanuel Erlewein on Jan. 28, 2021 in WOD-Post

Home WoD – 20210128 Zoom-Link Here is the link for the Zoom training today with Mira and Saskia at 7pm! https://us02web.zoom.us/j/85041585066?pwd=MWk1d3c5VFNMN21aT1JldXR4R1VIZz09 Meeting-ID: 850 4158 5066 Kenncode: 357149 Warm-up Warm-up 3 rds – 40 Jumping Jacks – 30 sec Hollow Hold – 20 Walk out w/ Toe Touches i/t – 10 1+1/2 Air Squats Strength 4 [...]

Posted by Emanuel Erlewein on Jan. 27, 2021 in WOD-Post

Home WoD – 20210127 Warm-up Warm-up 3 rds – 15 Air Squats – 10 Warrior Squats i/t – 10 Lunge to Knee Drives e/s – 5 m Duck Walk Mobility 2 – 3 rds – 1 min Box Assisted Ankle Stretch e/s – 5 90-90 switches with Hip Extension e/s Strength Pistol (Progression) I) Accumulate [...]

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

Home WoD – 20210126 Warm-up Warm-up 3 rds – 10 Oblique Dub e/s – 10 Windmills i/t – 10 Water Bottle Curls e/s – 10 Bent Over Rows i/t – 5 m Duck Walk Mobility 3 rds – 8 Spine Waves – 8 Reverse Burpees into Runner Stretch (controlled) Strength 5 rds – 12 Door [...]

Posted by Emanuel Erlewein on Jan. 25, 2021 in WOD-Post

Home WoD – 20210125 Warm-up Warm-up 3 rds – 10 Wall Slides – 10 Scapular Push-Ups – 10 Bent Over Flys – 5 Inch Worms Mobility – 1 min The Book Opener e/s – 1 min Downward Dog to Cobra Strength Push-Up (Progression) I) 3 – 5 rds – ME Push-Up hold (chest 1cm above [...]

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

Home WoD – 20210124 Warm-up Warm-up AMRAP 8 – 10 Sonnengrüße – 8 Birddogs i/t – 10 Jumping Squats – 8 Good Mornings Mobility Strength 4 rds – 12 Front Foot elevated Lunges e/s Workout Metcon (AMRAP – Reps) EMOM 20 – ODD: pick number of Air-Squats – EVEN: pick number of Jumping Lunges Choose [...]

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

Home WoD – 20210123 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 EMOM 12, 45 sec on/15 sec off – Down-Ups – alt. Single Leg Deadlifts w/ no or light weight – Hollow Rocks (10 sec on/ 5 sec off) – GTOH w/ no or light weight [...]

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

Home WoD – 20210122 Warm-up Warm-up 4 rds – 8 Half Kneeling weighted Presses e/s – 12 alternating Lateral Steps in Quarter Squat e/s – 12 Scapular Push Ups on Elbows – 30 sec Hollow-Hold Mobility – 20 Wrist Rotations e/d – 20 Elbow Rotations e/d – 20 Shoulder Rotations e/d Strength Handstand (Progression) I) [...]