Posted by Emanuel Erlewein on Sep. 12, 2018 in WOD-Post

MITTWOCH 20180912 Emanuel / Mira Warm-Up 2 Rounds – 5 Burpees – 10 Push Ups – 15 Box Jumps Mobility 2 Rounds – 10 Kneeling Shoulder Dislocates – 10 Prone PVC/Stick Press Strength Bench Press – 4RM with 2 * 2 second pause 5cm off chest +2 * 2 second pause on chest WOD 1km [...]

Posted by Emanuel Erlewein on Sep. 11, 2018 in WOD-Post

DIENSTAG 20180911 Saskia Warm-Up 300 m row 400 m run 300 m row Skill / Strength Find your 1RM Snatch WOD 13 – 11 – 9 – 7 – 5 – 3 – Pull Ups – Snatches @60/45 [...]

Posted by Emanuel Erlewein on Sep. 10, 2018 in WOD-Post

Montag 20180910 Dom/David Warm-Up 10 Cal Air Bike 2 Rounds 10m Duck Walk 10 Air Squats 10m Walking Lunges Skill / Strength EMOM10 3 Front Squat @70-80% WOD 3 Rounds: 6 Power Snatch @40/30kg 6 OH Squat 6 OH Lunges – Rest 2min – 3 Rounds: 8 Power Clean @40/30kg 8 Front Squat 8 Front [...]

Posted by Emanuel Erlewein on Sep. 08, 2018 in WOD-Post

WOCHENTAG 20180908 TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

Posted by Emanuel Erlewein on Sep. 07, 2018 in WOD-Post

FREITAG 20180907 Emanuel Warm-UpROW– 2 Min2 Rounds of:– 10 x Wallballs– 10 x Push Press– 10 x Sumo Deadlift High-pull WOD – “Fight Gone Bad!”3 rounds for total points of– 1:00 x Wallball (9/6 KG)– 1:00 x Sumo Deadlift High-Pull (35/25 kg)– 1:00 x Box Jump (24/20”)– 1:00 x Push Press (35/25 kg)– 1:00 x [...]

Posted by Emanuel Erlewein on Sep. 05, 2018 in WOD-Post

MITTWOCH 20180905 Emanuel / Saskia Warm-Up 1 Round – 500 M Row Skill / Strength Backsquat 3RM with 4 sec hold at the bottom. TC 15Min CONDITIONING WOD 4 Rounds – 15/12 calorie bike or row (choose your poison) – 20 wall balls to mark *unbroken (9/6KG) – 14 alt db snatch 22.5/15kg – 45 [...]

Posted by Emanuel Erlewein on Sep. 04, 2018 in WOD-Post

Dienstag 20180904 Mira Warm Up 3 Rounds 250 m Row 15 KB Swings americano 15 Lunges es 15 Situps Strength 5×3 Push Jerk 30 sec L-Sit WoD 40 Pull ups 30 DB StOH 1x 22,5/15 20 DB Box Step Over 2x 22,5/15 10 Bar MU 20 DB Box Step Over 30 DB StOH 40 Pull [...]

Posted by Emanuel Erlewein on Aug. 31, 2018 in WOD-Post

Freitag 20180831 Emanuel/Tom/Selina Warm-Up 3 RDS -100 m run -15 air squats -15 russina KB swings -3 samson stretch Mobility 2rds 30 sec e/s ankle mobility with KB on KNEE 30 sec squat hold pulls Skill / Strength barbell WU 10 – 8 – 6 – 3 – 3 – 3 – 3 – 3 [...]

Posted by Emanuel Erlewein on Aug. 30, 2018 in WOD-Post

Donnerstag 20180830 Mira / Julian Warm-Up 2 rds – 10 MedBall Walking-Lunges – 10 Wall-Balls – 20 SUs / DUs – 10 Ring-Rows – 10 (kneeing) Beatswings – 20 sec Bike 200m run 20/30 cal Bike Skill / Strength 1 Shoulder-Press + 1 Push-Press + 1 Push-Jerk + 1 Split-Jerk 5 rds – 1 Complex [...]

Posted by Emanuel Erlewein on Aug. 29, 2018 in WOD-Post

MITTWOCH 20180829 Emanuel / Julian / Saskia Warm-Up – 500M Row – 2-3min DU/SU Mobility – Pec Stretch either on Floor or Rig – Light PVC raises (lay face down on a bench with 2.5kg on a stick and lift from floor to snatch position – Place Band on Rig – setup of hands for [...]