Posted by Emanuel Erlewein on Sep. 17, 2020 in WOD-Post

WOD – 2020917 Donnerstag, den 17.09.2020 Dom Warm-up Warm-up Accumulate ~45 sec of supinated bar hang 3 rounds – 10 scapular Pull-Up – 10 Beatswings – 10 Bent Over BB Row – 10 Hollow-to-Arch (and back) Strength Today’s strength part is focused on gymnastics conditioning. Metcon EMOM 12 min odd: x Pull-Ups even: y TTB [...]

Posted by Emanuel Erlewein on Sep. 16, 2020 in WOD-Post

WOD – 20200916 Mittwoch, den 16.09.2020 Dom | Philo Warm-up Warm-up – 60 sec Wall Hinge Stretch – 60 sec Squat Opener – 15 Russian Baby Maker 2-3 rounds – 3 Muscle Clean – 3 Front Squat – 3 Tall Clean – 3 Strict Press – 3 Push Jerk – 3 Split Jerk Strength 1 [...]

Posted by Emanuel Erlewein on Sep. 15, 2020 in WOD-Post

WOD – 20200915 Dienstag, den 15.09.2020 Saskia | Mira Warm-up Warm-up 3 rds – 250/300m row – 15 Goblet-Squats – 10 DB S2OH Pre-WOD – build up to WoD weight and go through movements Workout Metcon (AMRAP – Rounds and Reps) AMRAP 5 min – 10/15 cal Bike – 20 DB Hang Clean @1×15/22,5 rest [...]

Posted by Emanuel Erlewein on Sep. 14, 2020 in WOD-Post

WOD – 20200914 Montag, den 14.09.2020 Jonny | Max | Thorben Warm-up Warm-up – 3min Row – 15 Good Morning – 15 Superman – 15 Good Morning with bar – 15 empty bar DL -> start building towards your workout weight with sets of 3-6 Strength Today’s strength part is the next iteration of our [...]

Posted by Emanuel Erlewein on Sep. 12, 2020 in WOD-Post

Fitness Bundesliga 2020 Fitness Bundesliga 2020 7. Spieltag Workout Fitness Bundesliga 2020 – Team WOD 1 (Time) Relay MF – MF 12 Runden auf Zeit – 6 je Paar alternierend – 8 Synchro Hang Power Clean (female: 40kg | male: 60kg) – 12 Synchro Toes to Bar – 8 Synchro Shoulder to Overhead (female: 40kg [...]

Posted by Emanuel Erlewein on Sep. 11, 2020 in WOD-Post

WOD – 20200911 Freitag, den 11.09.2020 Emanuel | Flo Warm-up Warm-up – 750/600m Row 2-3 rounds – 3 Hang Muscle Clean – 3 Hang Power Clean – 3 Front Squat – 3 Hang Squat Clean Strength 3-position Power Clean (~10-15 min to build to a moderately heavy set) 1 High Hang Power Clean (pocket position) [...]

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

WOD – 20200910 Donnerstag, den 10.09.2020 Julian Warm-up Warm-up 3 rounds of 45 sec on, 15 sec off: – Russian Swings -> American Swings – Wall Squats – Squat Sit with alternating Ankle Dorsiflexion (pushing knees forward) Strength Full Body KB Flow (~10 min to build to a moderate set of 2) Off-Set Push-Up + [...]

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

WOD – 20200909 Mittwoch, den 09.09.2020 Dom | Philo Warm-up Warm-up AMRAP 9 min – 50 Single Under – 10 Beatswings – 5 Dips – 1 Wall Walk Strength Split class in 2 groups. Each group gets ~10 min to work on kipping HSPU and Ring Dips. kipping Handstand Push-Up (~10 min of practice) kipping [...]

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

WOD – 20200908 Dienstag, den 08.09.2020 Chris | Mira Warm-up Warm-up – 3 min Cardio (Row, Run, Rope Skipping, …) 3 Rounds -10 Barbell Thruster – 10 Lunges e/s – 10 Supermen Strength Today’s strength part focuses on the legs. The back squats (A1) and the Bulgarian Split Squats (A2) are performed as supersets. Rest [...]

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

WOD – 20200907 Montag, den 07.09.2020 Jonny | Christopher | Thorben Warm-up Warm-up 3 rounds – 250/200 m row – 10 Deathmarch Steps alt. e/s – 10 Medball-Thruster – 10 Deadlift w/ empty BB Pre-WOD – Prepare box setup for WOD (Focus: no long way between DL and WBS) – Work up to WOD-weight for [...]