Posted by Emanuel Erlewein on Jun 05, 2020 in WOD-Post

WOD – 20200605 Freitag, den 05.06.2020 Emanuel | Chris | Max Warm-up Warm-up – 1000/800m Row 2-3 rounds – 3 Snatch Deadlift – 3 Snatch Pull – 3 Power Snatch – 3 OHS – 3 Squat Snatch Strength Squat Snatch (6-10 sets of 2 reps) No misses and no touch and go! Workout Metcon (Time) [...]

Posted by Emanuel Erlewein on Jun 04, 2020 in WOD-Post

WOD – 20200604 Donnerstag, den 04.06.2020 Julian Warm-up For today’s session, the class is splitted in two groups. For the warm up, as well as for the workout. Warm-up 2 rounds – 9 scapular Pull-Ups – 9 Beat swings – 30 sec supinated bar hang Warm-up 2 rounds – 9 scapular Push-Ups – 3 Wall-Walk [...]

Posted by Emanuel Erlewein on Jun 03, 2020 in WOD-Post

WOD – 20200603 Mittwoch, den 03.06.2020 Saskia | Dom | Philo Warm-up Warm-up 3 rounds – 10 Cal Row – 10 empty BB Power Clean – 10 Front Squat – 10 Shoulder To Overhead Strength Front Squat (4 set of 8) Build in weight with respect to last Monday! Workout Metcon (Time) 3 rounds – [...]

Posted by Emanuel Erlewein on Jun 02, 2020 in WOD-Post

WOD – 20200602 Dienstag, den 02.06.2020 Saskia | Mira Warm-up Warm-up 4 rounds – 10 Air Squat – 20 alternating DB muscle snatch – 10 Lunges e/s – 20 Jumping Double Taps Workout Metcon EMOM 24 min 1.min: 20 Wall-Ball shots @6/9kg 2.min: 20 alternating DB Snatch @15/22.5kg 3.min: 20 alternating DB OH Lunges @15/22.5kg [...]

Posted by Emanuel Erlewein on Jun 01, 2020 in WOD-Post

WOD – 20200601 Montag, den 01.06.2020 Emanuel Strength Clean Complex (Find max in 15 min) 3 Deadlift + 2 Hang Clean + 1 Clean Workout Metcon (AMRAP – Rounds and Reps) AMRAP 8 min – 8 cal Row – 8 Russian KB Swing @32/24kg – 8 Burpees onto Plate Performed as "You go, I go" [...]

Posted by Emanuel Erlewein on Mai 31, 2020 in WOD-Post

WOD – 20200531 Sonntag, den 31.05.2020 Saskia | Julian Warm-up Warm-up In "Teams" of 2 2 rounds (switch tasks after 1. rd; A<->B) – Athlete A: 10 DUs / 15 SUs / 10 Jumping-Jacks -> Athlete B: Push-Up-Hold – B: 10 MedBall Sit-Ups -> A: Squat-Hold/Sit – A: 10 alt. MedBall-OH Lunge-Complexes -> B: Superman-Hold [...]

Posted by Emanuel Erlewein on Mai 30, 2020 in WOD-Post

WOD – 20200530 Samstag, den 30.05.2020 Emanuel Warm-up Warm-up 3 rounds – 45 sec on | 15 sec off – Row – empty BB Muscle Clean – empty BB strict Press Strength 2 Push Jerk + 1 Split Jerk (9 min EMOM) Workout Metcon (AMRAP – Reps) 3 rounds – 1 min max Clean & [...]

Posted by Emanuel Erlewein on Mai 29, 2020 in WOD-Post

WOD – 20200529 Freitag, den 29.05.2020 Max | Sally | Saskia | Emanuel Warm-up Warm-up AMRAP 9 min – 9 Waiters Bow (Good mornings without weight) – 9 light DB Strict Press (e/s) – 9 Single DB Deadlift (e/s) – 9 Down and Up Pre-WOD 10 min window to… … build up to workout weight [...]

Posted by Emanuel Erlewein on Mai 28, 2020 in WOD-Post

WOD – 20200528 Donnerstag, den 28.05.2020 Julian Warm-up 3 rounds – 10 Tempo Air Squats with 3sec descend – 10 Plank Shoulder Taps (e/s) – 10 Scapular Push-Ups – 10 Wall Angels Strength Handstand Push-ups (Every 2 min for 10 min) Every 2 min for 10 min – perform 1 set of max unbroken HSPU [...]

Posted by Emanuel Erlewein on Mai 27, 2020 in WOD-Post

WOD – 20200527 Mittwoch, den 27.05.2020 Dom | Philo Warm-up Warm-up – 3 min warm up row Barbell warm up – 3 Muscle Snatch – 3 Behind the neck Press – 3 Overhead Squat – 3 Snatch Balance – 3 Power Snatch Strength Power Snatch (Weight) 12 min to build up to a moderate-heavy set [...]