Posted by Emanuel Erlewein on Feb 03, 2021 in WOD-Post

Home WoD – 20210203 Warm-up Warm-up 2 rds – 20 Plank Shoulder-Taps i/t – 15 High Backpack Russian-Swings – 10 Arch-Rocks – 5 Push-Ups – 10 Hollow-Rocks – 15 Bent-Over Backpack-Rows – 20 Reverse Lunges i/t2 rds – 1 min Low Dragon Pose e/s – 1 min Couch-Stretch e/s Mobility 2 rds – 1 min [...]

Posted by Emanuel Erlewein on Feb 02, 2021 in WOD-Post

Home WoD – 20210202 Warm-up Warm-up 3 rds – 25 Double Tabs – 10 Bent over Side Raises – 10 No Jump Burpees – 10 Tuck Jumps Mobility – 2 min Couch Stretch e/s Strength Bent Over Row (5 rounds of 8) Hold at the top position for 5 sec on each rep. Workout Metcon [...]

Posted by Emanuel Erlewein on Feb 01, 2021 in WOD-Post

Home WoD – 20210201 Warm-up Warm-up 3 rds – 10 Lunges i/t – 20 High Knees i/t – 10 Sit-Ups – 5 Push-Ups Mobility 2 rds – 1 min Lying Chest Opener e/s – 1 min Downward Dog to Cobra Strength Push-ups (Every 45sec, 50% of beep test) -> e.g. you did 20 reps on [...]

Posted by Emanuel Erlewein on Jan 31, 2021 in WOD-Post

Home WoD – 20210131 Warm-up Warm-up 3 rds – 6 Sideplank Rotations e/s – 12 Reverse Lunges i/t – 6 Heel Taps e/s – 12 Lunges i/t Mobility – 2 min Knight Strech to Hamstring Strech e/s – 2 min Seal Pose Strength Weightlifting Basics – use a woodstick/broom even a towel or band I) [...]

Posted by Emanuel Erlewein on Jan 30, 2021 in WOD-Post

Home WoD – 20210130 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 3 rds – 10 Good Mornings (Tempo 3-3-3-1) – 6 Russian Babymaker – 10 Supermen – 6 Hollow Rocks Mobility 2 rds – 1 min Forward Fold – 1 min Couch Stretch e/s Strength I) [...]

Posted by Emanuel Erlewein on Jan 29, 2021 in WOD-Post

Home WoD – 20210129 Warm-up Warm-up AMRAP 6 – 10 Pike Push-Ups – 10 m Beast Walk – 10 Lunges e/s – 5 Burpees Mobility 2 rds – 12 Pass Throughs – 1 min Chest Opener e/s Strength Handstand (Progression) I) 3 rds – 10 Eccentric-Loaded Shoulder-Stretch (Broomstick w/ filled bottle on Couch) – 1 [...]

Posted by Emanuel Erlewein on Jan 28, 2021 in WOD-Post

Home WoD – 20210128 Zoom-Link Here is the link for the Zoom training today with Mira and Saskia at 7pm! https://us02web.zoom.us/j/85041585066?pwd=MWk1d3c5VFNMN21aT1JldXR4R1VIZz09 Meeting-ID: 850 4158 5066 Kenncode: 357149 Warm-up Warm-up 3 rds – 40 Jumping Jacks – 30 sec Hollow Hold – 20 Walk out w/ Toe Touches i/t – 10 1+1/2 Air Squats Strength 4 [...]

Posted by Emanuel Erlewein on Jan 27, 2021 in WOD-Post

Home WoD – 20210127 Warm-up Warm-up 3 rds – 15 Air Squats – 10 Warrior Squats i/t – 10 Lunge to Knee Drives e/s – 5 m Duck Walk Mobility 2 – 3 rds – 1 min Box Assisted Ankle Stretch e/s – 5 90-90 switches with Hip Extension e/s Strength Pistol (Progression) I) Accumulate [...]

Posted by Emanuel Erlewein on Jan 26, 2021 in WOD-Post

Home WoD – 20210126 Warm-up Warm-up 3 rds – 10 Oblique Dub e/s – 10 Windmills i/t – 10 Water Bottle Curls e/s – 10 Bent Over Rows i/t – 5 m Duck Walk Mobility 3 rds – 8 Spine Waves – 8 Reverse Burpees into Runner Stretch (controlled) Strength 5 rds – 12 Door [...]

Posted by Emanuel Erlewein on Jan 25, 2021 in WOD-Post

Home WoD – 20210125 Warm-up Warm-up 3 rds – 10 Wall Slides – 10 Scapular Push-Ups – 10 Bent Over Flys – 5 Inch Worms Mobility – 1 min The Book Opener e/s – 1 min Downward Dog to Cobra Strength Push-Up (Progression) I) 3 – 5 rds – ME Push-Up hold (chest 1cm above [...]