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

WOD – 20201003 Samstag, den 03.10.2020 Saskia Warm-up Warm-up – 500/400m Row 2-3 rounds – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Jerk – 3 Split Jerk Strength 5 Power Clean + 4 Front Squat + 3 S2OH (Build to a heavy set in 15 min) Workout Metcon [...]

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

WOD – 20201002 Freitag, den 02.10.2020 Warm-up Warm-up – 60 sec Couch Stretch (e/s) 2 rounds – 10 Air Squat with 2 sec pause at bottom -> 10 Front Squat – 10 Single Leg Glute Bridge (e/s) – 30 sec Side Shuffle CNS activation – 2-3 sets of 3 seated vertical jumps Strength Today’s strength [...]

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

WOD – 20201001 Donnerstag, den 01.10.2020 Dom Warm-up Warm-up – 400m Run EMOM 6 min 1.min: 20 Russian KB Swing 2.min: 15/12 Cal Row 3.min: 10 alternating Single DB Devil Press Pre-WOD – go through the WOD movements and prepare for the workout Workout Metcon (AMRAP – Rounds and Reps) AMRAP 13 min 1k Run [...]

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

WOD – 20200930 Mittwoch, den 30.09.2020 Saskia | Philo Warm-up Warm-up AMRAP 8 min – 16 Plate Jumps – 8 Strict/Push Press (0:00-4:00: strict, 4:00-8:00: push) – 8 Plank Push-Up (4 each side) – 8 Beatswing Strength Today’s strength part focuses on conditioning our shoulder to overhead movement. Goal is to stay with one challenging [...]

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

WOD – 20200929 Dienstag, den 29.09.2020 Sally | Mira Warm-up Warm-up EMOM 9 min 1.min: 12/10 cal Row 2.min: 15 OHS stick/barbell 3.min: 30 sec Hollow Hold Strength Power Snatch (6 min to find a heavy Power Snatch) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat (4 sets @80% of A) [...]

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

WOD – 20200928 Jonny | Max | Thorben | Christopher Warm-up Warm-up – 2min Row – 15 Glute Bridge – 15 Supermans – 15 BB Good Mornings – 15 Empty Bar DL -> DL weight progression to heavy set of 3 Strength Today’s strength part is the final iteration of our Deadlift. Deadlift (15 min [...]

Posted by Emanuel Erlewein on Sep 26, 2020 in WOD-Post

WOD – 20200926 Samstag, den 26.09.2020 Warm-up Warm-up – 500/400m Row 2-3 rounds – 3 Muscle Snatch – 3 Overhead Squat – 3 Power Snatch – 3 Hang Squat Snatch Strength 2 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (15 min to build to a heavy set) Workout Metcon (AMRAP – [...]

Posted by Emanuel Erlewein on Sep 25, 2020 in WOD-Post

WOD – 20200925 Freitag, den 25.09.2020 Flo | Emanuel | Max Warm-up Warm-up 3 rounds – 10 Air Squat -> 10 Front Squat -> 10 empty BB Thruster – 10 Cal Row – 10 Burpee – 2 Wall Walk Pre-WOD – go through WOD movements, discuss scaling and workout strategies Workout Metcon (6 Rounds for [...]

Posted by Emanuel Erlewein on Sep 24, 2020 in WOD-Post

WOD – 202000924 Donnerstag, den 24.09.2020 Julian Warm-up Warm-up AMRAP 10 min – 10 Plate Floor Presses – 10 Scapular Push-Up – 5 Dog-to-Cobra transitions – 10 Good Morning – 10 Glute Bridge Strength Today’s strength part is a superset of DB/KB Floor Press and max Push-Ups. Rest ~2 min between sets. Floor Press (3-4 [...]

Posted by Emanuel Erlewein on Sep 23, 2020 in WOD-Post

WOD – 20200923 Mittwoch, den 23.09.2020 Saskia | Philo Warm-up Warm-up – 750/600m Row 2-3 rounds – 3 Muscle Snatch – 3 Power Snatch – 3 Overhead Squat – 3 Snatch Balance – 3 Squat Snatch Strength In today’s strenght part, we first build to a moderate set of 3 touch & go squat snatches. [...]