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

Donnerstag 20190711 Julian Warm-Up2 rds30 sec on / 20 sec off– Ski-Erg – Sit-Ups– Push-Ups– Banded OHS– Ring-Swings Mobility– 10 KB FR Sots-Presses– 10 Single-Arm-Raises in (Wall-) Squat-Sit Strength / Skill10 – 8 – 6 – 5 – 5 – 5– Double DB/KB – OHS– (weighted / banded) Dips in between WoDAMRAP 7– 17/20 cal [...]

Posted by Emanuel Erlewein on Juli 10, 2019 in WOD-Post

Mittwoch 20190710 Dom/Philo/Chris Warm-Up2 Rounds40sec On, 20sec Off:  1. Alternating KB Russian Swings 2. Squat Thrusts 3. Hollow Rocks 4. Waiter Squats 5. Arch Rocks [...]

Posted by Emanuel Erlewein on Juli 09, 2019 in WOD-Post

Dienstag 20190709 Saskia Warm-Up2 rounds– 400/300 m row – 10 Air Squats– 10 banded good mornings– 1 lane duck walk – 45sec 3rd world stretch Strength / SkillFront Squat– 6 x 4 @75% WoD3 x AMRAP3– 10 weighted Box step over with plate @20/15kg– 10 V-Ups– 10 GTOH with plate @20/15kg [...]

Posted by Emanuel Erlewein on Juli 08, 2019 in WOD-Post

Montag 20190708 Jonathan | Saskia | Julian Warm-Up3 rds– 50 SingleUnder– 3 WallWalks– 10 external shoulder rotations e/s– 10 OverHead-WalkingLunges e/s @ 5/10kg-Plate Mobility2 rds– 60 sec (Barbell) Thoracic Spine Opener– 8 banded Pull-Apart-Dislocates Strength / SkillSplit Jerk– (a) Work up to a heavy set of 4 reps– (b) 5×2 with PERFECT technique @ weight [...]

Posted by Emanuel Erlewein on Juli 06, 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 Juli 05, 2019 in WOD-Post

Freitag 20190705 Chris/Jonny/Saskia Warm-Up2 Rounds– 10 Burpees– 1 Lane bear crawl– 10 Banded good mornings– 2 Wall climbs– 10 Push-Ups– 3 Frog jumps Mobility2 Rounds– 45s Standing forward bend– 7 Wall squats Strength / SkillDeadliftWarm-Up (2 sets)Work up to heavy 5RM (5 sets) EMOM 10Even: 30s HS-HoldOdd: 30s Deadlift-Hold @50%/5RM or BW WoDAMRAP6– Burpees over the [...]

Posted by Emanuel Erlewein on Juli 03, 2019 in WOD-Post

Mittwoch 20190703 Saskia / Emanuel / Philo Warm-Up2 Rounds: 15 banded overhead Squats 10 Turkish Get Ups (5e/s) 10 Beatswings Strength / SkillWarm Up Snatch 4 sets: with increasing weight 3 Hang Squat Snatch 4 sets: with increasing weight 3 Snatch Pulls WoDAMRAP 20 Min. run 200m 20 Alternating single arm KB-Snatch 20/12 20 Goblet [...]

Posted by Emanuel Erlewein on Juli 02, 2019 in WOD-Post

Dienstag 20190702 Saskia Warm-Up3 rds– 100 SU– 20 walking lunges– 5 DB strict press e/s– 30 sec Hollow Hold Strength / SkillStrict press – work up to a heavy rep– 6 x 3 @80%– 5 Hand Release Push ups WoDAMRAP9– 6 S2OH @50/35– 12 Front Rack Lunges [...]

Posted by Emanuel Erlewein on Juni 29, 2019 in WOD-Post

Samstag 20190629 Emanuel Warm-Up3 Rounds– 300 M Row– 20 Air Squats– 20 Sit Ups Strength / SkillCyclist Squat (Video Link)12-14 Reps– Increase Weight Slowly; Max Weight bellow– Males @50-55% | Females @55-60% WoD4 x AMRAP3 with 1min Rest in between5 TnGo Squat Cleans5 Toes To Ring5 Burpees [...]

Posted by Emanuel Erlewein on Juni 28, 2019 in WOD-Post

Freitag 20190628 Emanuel | Chris Warm-Up2 Rounds– 200 m Run– 10 Beat swings– 10 Push Ups– 10 m Bear Crawl Strength / Skill – Re-do Pull up Practice from Monday – 10 min DU practice WoD15 Min to get as far as possible50/40/30/20/10– Double Under– Sit Ups15 Min to get as far as possible10/20/30/40/50– Alt. DB Snatches [...]