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. [...]

Posted by Emanuel Erlewein on Sep 22, 2020 in WOD-Post

WOD – 20200922 Dienstag, den 22.09.2020 Sally | Mira Warm-up Warm-up 2 Rounds – 10 Burpees – 15 Goblet Squats – 10 Barbell strict Press Strength Kettlebell Complex (5 sets) – 5 Double KB Snatch – 5 Front Squats – 5 Power Cleans – 5 S2OH Scaling: use of only 1 KB Pre-WOD – go [...]

Posted by Emanuel Erlewein on Sep 21, 2020 in WOD-Post

WOD – 20200921 Montag, den 21.09.2020 Saskia | Max | Thorben Warm-up Warm-up – 800m Run (2x400m track) 2-3 rounds – 30 sec Samson Stretch (e/s) – 10 Lunges (e/s) – 10 Pass Through – 10 Air Squat with 2 sec pause at bottom Strength Overhead Lunge (3-4 sets of 8-10 each side) Overhead lunges [...]

Posted by Emanuel Erlewein on Sep 19, 2020 in WOD-Post

WOD – 20200919 Samstag, den 19.09.2020 Emanuel Warm-up Warm-up 2 rounds – 10 Burpees – 10 Lunges (e/s) – 10 Jump Squats – 10 Box Jumps Workout Metcon (AMRAP – Rounds and Reps) A. AMRAP 10 (alt 1:1) – 15 Air Squat – 10 DB weighted jumping lunges (2x@15/10kg) – 5 Box (the orange one) [...]

Posted by Emanuel Erlewein on Sep 18, 2020 in WOD-Post

WOD – 20200918 Freitag, den 18.09.2020 Emanuel | Flo Warm-up Warm-up 3 rounds – 10 Glute Bridge with a 2 sec hold – 10 Warrior Squat (5 each side) – 10 Wall Squat – 10 BB Elbow rotation (5 each side) CNS activation 2-3 sets of 3 seated vertical jumps Strength Today’s strength part is [...]

Posted by Emanuel Erlewein on Sep 17, 2020 in WOD-Post

WOD – 2020917 Donnerstag, den 17.09.2020 Dom Warm-up Warm-up Accumulate ~45 sec of supinated bar hang 3 rounds – 10 scapular Pull-Up – 10 Beatswings – 10 Bent Over BB Row – 10 Hollow-to-Arch (and back) Strength Today’s strength part is focused on gymnastics conditioning. Metcon EMOM 12 min odd: x Pull-Ups even: y TTB [...]