Posted by Emanuel Erlewein on Mai 25, 2022 in WOD-Post

Wednesday, May 25th 2022 Warm-up A. General Row 150m 25′ samson stretch lunges Row 200m 10 Beat Swings 10 Muscle snatches B. Mobility Elevated Banded ankle rocks 10/side @5second hold in compression C. Specific 3 sets 4 Back squat: ramp up 4-8 Shrimp squat or bulgarian split squat Weightlifting Back Squat (4 x 6 @60-70%) [...]

Posted by Emanuel Erlewein on Mai 24, 2022 in WOD-Post

Tuesday, May 24th 2022 Warm-up A. General EMOM 4 minutes odd- Single or Double unders Even- 30 seconds "heel toe walk" B. Activation 2 rounds 25ft of lateral in and out ladder drill 10 Banded Good Mornings 3/3 Abmat turkish get-ups 5/5 Bottom up kb press C. Wall Ball toss games Pair up members and [...]

Posted by Emanuel Erlewein on Mai 23, 2022 in WOD-Post

Monday, May 23rd 2022 Warm-up A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2-3 sets 8 beat swings (TTB in later rounds) 6 forward hops: 2 Vertical jumps Plyometrics Metcon (Distance) EMOM 6minutes [...]

Posted by Emanuel Erlewein on Mai 22, 2022 in WOD-Post

Sunday, May 22nd 2022 Warm-up A. General Run 200m 25′ samson stretch lunges Run 400m 25′ Banded Monster Walk B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the leg, with the [...]

Posted by Emanuel Erlewein on Mai 21, 2022 in WOD-Post

Saturday, May 21st 2022 Warm-up A. General Amrap 6 minutes 20 static A skips 12 In and out squats 10 Alternating single leg single arm V-ups 20 low box runners Static A skips: B. Mobility Soft tissue foam roller or LaCross ball Hamstrings 60sec/side C. Specific TTB progression (go through the entire progression) -10 pike [...]

Posted by Emanuel Erlewein on Mai 20, 2022 in WOD-Post

Friday, May 20th 2022 Warm-up A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row B. Specific 3 sets 8 Dual KB Sumo deadlifts 4 Dual russian kb swings 3-6 Sumo deadlifts @ascending Use this as a ramp up and a chance to individually go over POP’s [...]

Posted by Emanuel Erlewein on Mai 19, 2022 in WOD-Post

Thursday, May 19th 2022 Warm-up A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Lying W-Y B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Specific *Med Ball clean instruction* We will go over the basic med ball clean as [...]

Posted by Emanuel Erlewein on Mai 18, 2022 in WOD-Post

Wednesday, May 18th 2022 Warm-up A. General 3 sets 30 seconds jump rope 5 Muscle snatch (no hook grip, no contact) 5 Banded OHS B. Specific: Positions – 5 Snatch deadlift – 5 Snatch pull with pause @ optimal leg drive position (TALL position) – 5 Tempo hang power Snatch – 5 OHS Weightlifting Metcon [...]

Posted by Emanuel Erlewein on Mai 17, 2022 in WOD-Post

Tuesday, May 17th 2022 Warm-up A. General 1 min Row @easy 10 sec Ring support hold (top of dip) 5 Pike push ups 45 sec Row @moderate 10 sec Bottom of ring dip hold @ assisted or not 5 Strict press @ empty bar 30 sec Row @hard B. Activation 45 seconds/ side, Lat stretch [...]

Posted by Emanuel Erlewein on Mai 16, 2022 in WOD-Post

Monday, May 16th 2022 Warm-up A. General 2 sets 100m jog or shuttle runs in the gym 12 In and out squats 8 Good mornings B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Activation 2 sets 6/6 RDL with reach, slow and controlled 6/6 Front [...]