Posted by Emanuel Erlewein on Okt. 10, 2020 in WOD-Post

WOD – 20201010 Samstag, den 10.10.2020 Chris Warm-up Warm-up – 1000m Run – 30 Down & Up – 20 Good Morning – 10 Beatswings Pre-WOD – set up stations – discuss workout flow and scaling options Workout Metcon (Time) As a team of 2 or 3 – 100 Cal Ski – 100 Toes-To-Bar – 100 [...]

Posted by Emanuel Erlewein on Okt. 09, 2020 in WOD-Post

WOD – 20201009 Freitag, den 09.10.2020 Emanuel | Flo Warm-up Warm-up AMRAP 6 min – 6 Air Squat – 6 alternating DB Snatch (light weight) – 6 Wall-Balls – 6 alternating DB Hang C&J (light weight) – into – – 3 min of Rope Skipping Pre-WOD – discuss workout flow – distribute class accordingly for [...]

Posted by Emanuel Erlewein on Okt. 08, 2020 in WOD-Post

WOD – 20201008 Donnerstag, den 08.10.2020 Dom | Chris Warm-up Warm-up -60 sec Couch Stretch (e/s) 3 rounds – Row 200m – 10 Plank Push Ups (e/s) – 5 Half Turkish Get Ups (e/s) Strength 3 Rounds – 10 Ring Body Saw – 20 Hanging Flutter Kicks Pre-WOD – discuss workout movements and standards – [...]

Posted by Emanuel Erlewein on Okt. 07, 2020 in WOD-Post

WOD – 20201007 Mittwoch, den 07.10.2020 Dom | Philo Warm-up Warm-up – accumulate ~45sec of supinated bar hang 3 rounds – 5 Downward Dog to Cobra transitions – 10 Supinated Bent Over Barbell Row – 10 Scapular Pull-Ups – 10 Beatswings Strength Today’s strength part are supersets of strict pull-ups and inverted row holds. Rest [...]

Posted by Emanuel Erlewein on Okt. 06, 2020 in WOD-Post

WOD – 20201006 Dienstag, den 06.10.2020 Max | Chris Warm-up Warm-up 3 rounds – 15 Russian Swings -> American Swings – 20 alternating Plank Shoulder taps – 10 Down & Up – 30 sec Single KB OH Hold (each side) Pre-WOD – discuss WOD movements and scaling options Workout Metcon (AMRAP – Rounds and Reps) [...]

Posted by Emanuel Erlewein on Okt. 05, 2020 in WOD-Post

WOD – 20201005 Montag, den 05.10.2020 Jonny | Max | Thorben | Flo Warm-up Warm-up EMOM 9 min 1. 200/250m Row 2. 15 Air Squat 3. 100m Run Pre-WOD – get set up and ready Workout Metcon (Time) 3 Rounds – 1000/800m Row – 100 Air Squat – 1000m* Run *1 lap around building complex [...]

Posted by Emanuel Erlewein on Okt. 03, 2020 in WOD-Post

WOD – 20201003 Samstag, den 03.10.2020 Saskia Warm-up Warm-up – 500/400m Row 2-3 rounds – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Jerk – 3 Split Jerk Strength 5 Power Clean + 4 Front Squat + 3 S2OH (Build to a heavy set in 15 min) Workout Metcon [...]

Posted by Emanuel Erlewein on Okt. 02, 2020 in WOD-Post

WOD – 20201002 Freitag, den 02.10.2020 Warm-up Warm-up – 60 sec Couch Stretch (e/s) 2 rounds – 10 Air Squat with 2 sec pause at bottom -> 10 Front Squat – 10 Single Leg Glute Bridge (e/s) – 30 sec Side Shuffle CNS activation – 2-3 sets of 3 seated vertical jumps Strength Today’s strength [...]

Posted by Emanuel Erlewein on Okt. 01, 2020 in WOD-Post

WOD – 20201001 Donnerstag, den 01.10.2020 Dom Warm-up Warm-up – 400m Run EMOM 6 min 1.min: 20 Russian KB Swing 2.min: 15/12 Cal Row 3.min: 10 alternating Single DB Devil Press Pre-WOD – go through the WOD movements and prepare for the workout Workout Metcon (AMRAP – Rounds and Reps) AMRAP 13 min 1k Run [...]

Posted by Emanuel Erlewein on Sep. 30, 2020 in WOD-Post

WOD – 20200930 Mittwoch, den 30.09.2020 Saskia | Philo Warm-up Warm-up AMRAP 8 min – 16 Plate Jumps – 8 Strict/Push Press (0:00-4:00: strict, 4:00-8:00: push) – 8 Plank Push-Up (4 each side) – 8 Beatswing Strength Today’s strength part focuses on conditioning our shoulder to overhead movement. Goal is to stay with one challenging [...]