Posted by Emanuel Erlewein on Juli 21, 2020 in WOD-Post

WOD – 20200721 Dienstag, den 21.07.2020 Jonny | Mira Warm-up Warm-up EMOM 9 min 1.min: 10 Lunges (e/s) 2.min: 15 Goblet Squats 3.min: 20 Russian KB Swings Strength Today’s strength part is supposed to be performed as supersets. After doing one set A1, directly go into one set of A2. Staggered Stance KB Deadlift (3 [...]

Posted by Emanuel Erlewein on Juli 20, 2020 in WOD-Post

WOD – 20200720 Montag, den 20.07.2020 Saskia | Max | Thorben | Chris Warm-up Warm-up 2 rounds – 30 sec Couch Stretch (e/s) – 30 sec Wall Hinge – into – 4 rounds of 20 sec on, 10 sec off – Air Squat – Burpee – Thruster (stick, empty BB) – Hang Power Clean (stick, [...]

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

WOD – 20200717 Freitag, den 17.07.2020 Emanuel | Chris | Max Warm-up Warm-up 2 rounds – 45 sec On, 15 sec Off – Wall-Balls – Wall-Sit – Front Squat (stick -> BB) – light DB Snatches – into – – 5 min Single Under/Double Under practice Pre-WOD – get the setup ready – build to [...]

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

WOD – 20200716 Donnerstag, den 16.07.2020 Julian Warm-up Warm-up 3 Rounds – 10 Cal Row – 10 Clean Deadlifts – 30-45 sec Hollow To Superman – 10 Power Cleans Pre-WOD – play around with DB overhead squats and prepare for the workout Workout Metcon (4 Rounds for reps) 4x AMRAP 3 min – rest 90 [...]

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

WOD – 20200715 Mittwoch, den 15.07.2020 Saskia | Dom | Philo Warm-up Warm-up AMRAP 10 min – 200m Run – 15 Air Squats (after 1st round, switch to Overhead Squats) – 10 empty BB Hang Power Snatch – 5 Downward Dog to Cobra Pre-WOD – prepare for workout – Overhead Squats – HSPU scaling options [...]

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

WOD – 20200714 Dienstag, den 14.07.2020 Saskia | Thorben | Jonny Warm-up Warm-up 3 rounds – 10 Good Mornings – 10-15 Russian/American KB Swings – 10 Paused Glute Bridges (2-3sec hold at top) Strength Deadlift (5 sets of 5) Build in weight compared to 29.06.2020 Pre-WOD – get the class set up for Pull-Ups/TTB – [...]

Posted by Emanuel Erlewein on Juli 13, 2020 in WOD-Post

WOD – 20200713 Montag, den 13.07.2020 Jonny | Saskia | Thorben | Julian Warm-up Warm-up – 750/600m Row 2-3 rounds – 3 Clean Pull – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Press – 3 Split Jerk Strength 1 Squat Clan + 1 Front Squat + 1 Split [...]

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

WOD – 20200711 Samstag, den 11.07.2020 Julian Warm-up Warm-up 3 rounds – 10 Air Squats – 7-10 Strict Press – 7-10 empty BB Thruster (stick->BB) – 2-3 Wall Walks into Wall-Facing Handstand* *hold Handstand for 20-30 sec after last Wall Walk Strength EMOM 14 min 1. 3 kipping HSPU* 2. 3 Thruster** *use deficit to [...]

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

WOD – 20200710 Freitag, den 10.07.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up – 750m/600m Row 2-3 rounds – 3 Snatch Deadlift – 3 Snatch Pull – 3 Power Snatch – 3 Overhead Squat – 3 Squat Snatch Strength Today’s strength part has 2 pieces. First, 10 min to find a heavy double [...]

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

WOD – 20200709 Donnerstag, den 09.07.2020 Dom Warm-up Warm-up 3-4 rounds – 40 sec On, 20 sec Off – Row – Push-Up Plank – Air Squat – Burpee (1st round, Down&Up) Workout Metcon (Time) 2 rounds with 2 min rest between rounds 21-15-9 – Cal Row 63-45-27 – Double Unders – rest 3 min – [...]