Posted by Emanuel Erlewein on Sep. 23, 2019 in WOD-Post

Monday 20190923 Julian Warm-Up2 rds– 10 cal row–   8 T2R / Leg-Raises @rings–   6 Cluster Wall-Balls–   4 Warrior Push-Ups–   2 TGUs Mobility2 rds– 10 Eccentric Loaded Box-Shoulder-Stretches– 60 sec Banded Lat-Stretch e/s Strength / Skill5 rds– 1 Cluster + 1 Clean + 1 Thruster + 1 Jerk– 5 „WOD-Prep“ Pull-Ups WoDHelen3 [...]

Posted by Emanuel Erlewein on Sep. 21, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER Warm-UpRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG MobilityRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG Strength / SkillRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG WoDRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG [...]

Posted by Emanuel Erlewein on Sep. 20, 2019 in WOD-Post

FREITAG 20190920 SASKIA/CHRIS/PHILO Warm-Up2 Rounds– 200m Run– 20 Jumping Squats– 15 Beatswings– 10 Wall-Climbs– 5 Pull-Ups/Ring-Row– 1 Lane Toy-Soldier Mobility– 5 paused Wall-Squats– 60s Seal-Pose– 10 Wall-Squats– 60s Glute-Bridge StrengthSnatchSnatch Balance1.) Build to heavy (5 sets)– 5 Rep Drop Snatch 2.) Build to heavy (5 sets)– 3 Rep Snatch Balance WoDTabata 20s ON/10s OFF x8– TnG [...]

Posted by Emanuel Erlewein on Sep. 19, 2019 in WOD-Post

Donnerstag 20190919 Dom Warm-UpAMRAP 101-2-3-4-5-…– x10 Double Under– Unilateral DB/KB Floor Press e/s– Downward Facing Dog To Cobra– Burpees Mobility– 60sec Puppy Pose– 60sec Side Lying Chest Stretch e/s– 10 Y complexes Strength / Skill– 5-3-3-1-1-1 Narrow Grip Bench Press– between sets 8-10 unilateral DB Bench Press e/s WoD„Open WoD 12.1“ – AMRAP 7– Burpees [...]

Posted by Emanuel Erlewein on Sep. 18, 2019 in WOD-Post

Mittwoch 20190918 Saskia / Emanuel / Philo Warm-Up3 Rounds – 200m run – 10 Romanian deadlift, KB – 10 Goblet Squat, extended armes – 10 hollow rocks Mobility2 Rounds – 1 Min. Pigeon Stretch e/s – 10 Spider-Man lunges with T-spine rotation Strength / Skill5 Rounds – 20 Deadlift unbroken, increasing weight each round WoDTabata 1: – [...]

Posted by Emanuel Erlewein on Sep. 16, 2019 in WOD-Post

Montag 20190916 Jonathan| Saskia Warm-Up2 rounds– 200 m Run– 10 Wall Squats– 10 Scapular Pull Ups– 10 Ring Push Ups Mobility2 rounds– 45sec Thoracic Spine Opener– 45sec Squat Stretch Strength / SkillA) 10 min to find a medium complex of:– 3 OH-Squats + 2 Squat-Snatch B) 4×5 Tempo OH-Squats@ weight of A) (Tempo: 55X0) WoD„Angie“ [...]

Posted by Emanuel Erlewein on Sep. 14, 2019 in WOD-Post

Samstag 20190914 Emanuel Warm-Up1 Round– Start at 0 Meter Mark do 1 Squats– Run to 25 Meter Mark do 2 Squats– Run to 50 Meter Mark do 3 Squats– …– Run to Box Meter Mark do 16 Squats Team WODA. In Teams of 2– 50 Synchro Back Rack Walking Lunges @50/30 kg / 40/20 kg [...]

Posted by Emanuel Erlewein on Sep. 13, 2019 in WOD-Post

Freitag 20190913 Emanuel Warm-Up1 Rounds– 2 Min Jump Rope– 10 Hindu PushUps– 10 Shoulder Disl. (slow & controlled)– 10 Strict Press – empty barbell Strength Warm UpWork up to a Push Jerk weight of 85/55 kg Strength / SkillBAMF v2 For Time:– 21 Push Jerks (85/55 kg)– 15 Push Press (70/47.5 kg) – 9 Strict [...]

Posted by Emanuel Erlewein on Sep. 12, 2019 in WOD-Post

Thursday 20190912 Julian Warm-Up2 rds– 200m run–        10 alt. Walking-Lunges e/s–         3 Wall-Climbs–       10 Australian Pull-Ups–       20 sec Inch-Worm-Hold Mobility1 rd– 60 sec Squat-Ankle-Stretch– 60 sec Bench-Shoulder-Stretch Skill4 rds– 30 sec N&Ts / HS-Hold–   5 Pistols e/s–   2 strict Pull-Ups [...]

Posted by Emanuel Erlewein on Sep. 11, 2019 in WOD-Post

Mittwoch 20190911 Dom/Julian/Emanuel Warm-Up– 5min Cardio (Row, Bike, Run, Rope Skipping)3 Rounds– 3 Clean Pull– 3 Front Squat– 3 Clean– 3 Kong Squats w/ emtpy BB Mobility– 2x60sec Banded Shoulder Distraction – 2x30sec Front Squat Hold Strength / Skill3 sets of 3– max height Box Jumps 5 sets of– 1 Clean Pull– 1 Low Hang [...]