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 [...]

Posted by Emanuel Erlewein on Jan 14, 2021 in WOD-Post

Home WoD – 20210114 Warm-up Warm-up 3 rds – 10 Lunges e/s – 10 Plank Step-Ups i/t – 10 Glute Bridges – 10 Walking Deadlifts Strength 4 rds – 10 Hollow Rocks – 15 Glute Bridges – 20 alt. Single Leg V-Ups i/t – 25 Sit-Ups Workout Metcon (Time) 3 rds – 30 Backpack Cleans [...]

Posted by Emanuel Erlewein on Jan 13, 2021 in WOD-Post

Home WoD – 20210113 Warm-up Warm-up AMRAP 10 – 10 Warrior Squats – 10 Mountain Climbers i/t – 10 Jumping Jacks Mobility 2 rds – 1 min Triceps Stretch e/s – 1 min Downward Dog Stretch Strength Pistol (Progression) I) 2-3 rds – 1 min Knee-to-Wall Stretch e/s – 2 min Squat Sit with Ankle [...]

Posted by Emanuel Erlewein on Jan 12, 2021 in WOD-Post

Home WoD – 20210112 Warm-up Warm-up 4 rds – 20 Double Tabs – 10 Sit-Ups – 20 High Knees i/t – 10 Bent over Rows – 5 Wall Squats Mobility – 1 min Couch Stretch e/s – 1 min Calf Stretch e/s Strength 5 rds – 15 reps Bodenrudern – 15 Single Arm Rows e/s [...]