Posted by Emanuel Erlewein on Jan 24, 2021 in WOD-Post

Home WoD – 20210124 Warm-up Warm-up AMRAP 8 – 10 Sonnengrüße – 8 Birddogs i/t – 10 Jumping Squats – 8 Good Mornings Mobility Strength 4 rds – 12 Front Foot elevated Lunges e/s Workout Metcon (AMRAP – Reps) EMOM 20 – ODD: pick number of Air-Squats – EVEN: pick number of Jumping Lunges Choose [...]

Posted by Emanuel Erlewein on Jan 23, 2021 in WOD-Post

Home WoD – 20210123 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 EMOM 12, 45 sec on/15 sec off – Down-Ups – alt. Single Leg Deadlifts w/ no or light weight – Hollow Rocks (10 sec on/ 5 sec off) – GTOH w/ no or light weight [...]

Posted by Emanuel Erlewein on Jan 22, 2021 in WOD-Post

Home WoD – 20210122 Warm-up Warm-up 4 rds – 8 Half Kneeling weighted Presses e/s – 12 alternating Lateral Steps in Quarter Squat e/s – 12 Scapular Push Ups on Elbows – 30 sec Hollow-Hold Mobility – 20 Wrist Rotations e/d – 20 Elbow Rotations e/d – 20 Shoulder Rotations e/d Strength Handstand (Progression) I) [...]

Posted by Emanuel Erlewein on Jan 21, 2021 in WOD-Post

Home WoD – 20210121 Warm-up Warm-up 2 rds – 30 Jumping Jacks – 10 Air-Squats – 10 Superman-Rocks – 10 Hollow-Rocks – 10 Push-Ups Mobility 2 rds – 1 min Worlds Greatest Stretch – 1 min Puppy Pose w/ Lat Stretch Strength Upper Back 5 rds – 10 Assisted Single Arm Rows e/s* (Tempo: 3/x/0/2) [...]

Posted by Emanuel Erlewein on Jan 20, 2021 in WOD-Post

Home WoD – 20210120 Warm-up Warm-up 4 rds – 6 Dragon Walks e/s – 30 High knees i/t – 6 Cossack Squats (stay low) e/s – 6 Push-Up Burpees Mobility 2-3 rds – 1 min Couch Stretch e/s – 3 Cossack Squats e/s with 5-10 sec hold at bottom Strength Deck Squat Pistol (5-10 min [...]

Posted by Emanuel Erlewein on Jan 19, 2021 in WOD-Post

Home WoD – 20210119 Warm-up Warm-up EMOM 9 – 15 Air Squats – 40 sec Beast Hold – 10 Reverse Burpees into AMRAP 2 – Bicycle Crunch Mobility 2 rds – 1 min Seal Pose – 1 min Downward Dog – 1 min Couch Stretch e/s Strength Core Blaster 3-4 rds – 20 Bicycles i/t [...]

Posted by Emanuel Erlewein on Jan 18, 2021 in WOD-Post

Home WoD – 20210118 Warm-up AMRAP 6 Perform as a Flow – Reaching Lizard Twist into – Childs Pose into – Switch Stance Sprawl switch sides after one round Then 3 rds – 8 Towel- Rows with 3 sec Hold – 8 Staggered Hand- Position Push-Ups i/t Strength A: Push-ups (35% of beep test every [...]

Posted by Emanuel Erlewein on Jan 17, 2021 in WOD-Post

Home WoD – 20210117 Warm-up Warm-up 5 rds – 30 sec Deadbug – 6 Down-Ups – 15 sec Star Plank e/s – 12 alternating Lunges e/s Workout Metcon (AMRAP – Reps) AMRAP 12 – 12 Diamond Push-Ups (2111) – 12 Burpee High Jump/ Burpee Broad Jump – 12 Clam Shells e/s Accessory Tabata A (20 [...]

Posted by Emanuel Erlewein on Jan 16, 2021 in WOD-Post

Home WoD – 20210116 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 – 30 Jumping Jacks – 10 Curtsy Lunges i/t – 10 Bent over Rows Mobility 2 rds – 1 min Pigeon e/s – 10 Bird Dogs i/t Strength 4 rds – 15 Goblet [...]

Posted by Emanuel Erlewein on Jan 15, 2021 in WOD-Post

Home WoD – 20210115 Warm-up Warm-up 3 rds – 10 no weight OH-Lunges e/s – 10 Hollow Rocks – 10 Air-Squats – 10 Superman Rocks – 10 Push-Ups Mobility 2 rds – 1 min Dragon Pose e/s – 1 min Russian Baby Maker – 1 min Box Shoulder Stretch Strength Handstand (Progression) I) 5 rds [...]