Posted by Emanuel Erlewein on Nov. 08, 2022 in WOD-Post

WOD 11/08/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*AMRAP 8 (athletes start in delays)– 15 sec. Bike (Arms)– 15 sec. Bike (Legs)– 15 sec. Bike (Both)–   5 Barbell Good-Mornings–   5 Hang Muscle-Cleans–   5 V-ups WOD-Prep 2 rds – 4/5 cal. Echo-Bike (5/6 C2-Bike) – 2 Hang Power-Cleans (increase weight) Metcon (2 Rounds for reps) [...]

Posted by Emanuel Erlewein on Nov. 07, 2022 in WOD-Post

WOD 11/07/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateWarm-Up:3 rds– 20 Plate Toe-Touches–   5 Down-Ups– 10 PVC Pass-Throughs–   5 PVC Overhead-Squats – into – 3 rds (Empty Barbell)– 3 Hang-Snatch High-Pulls– 3 Hang Muscle-Snatches– 3 Snatch Push-Presses– 3 Hang Squat-Snatches 2. Strength PrepAthletes will be completing 3 snatches (receiving in the squat) [...]

Posted by Emanuel Erlewein on Nov. 06, 2022 in WOD-Post

WOD 11/06/2022 Warm-Up EMOM 9 – 1. min.: Ski, bike or run – 2. min.: Squats – 3. min.: Russian-Swings Pre-Workout (10-15 min.) WOD Teams of 3 A) AMRAP 12 – Partner A: 12/15 cal bike – Partner B: Pistols (Squats as scaling) – Partner C: rest rest 2-4 min. B) AMRAP 12 – Partner [...]

Posted by Emanuel Erlewein on Nov. 05, 2022 in WOD-Post

WOD 11/05/2022 Warm-Up AMRAP 8 – 8 Squats – 8 Down-Ups – 8 Box-Step-Ups i/t – 8 Russian-Swings Barbell Warm-Up 3 rds (increase weight) – 3 Clean-Deadlifts – 3 Hang Muscle-Cleans – 3 Front-Squats – 3 Hang Power-Cleans – 3 Squat-Cleans Klepto (Time) 4 Rounds For Time 27 Box Jumps (24/20 in) 20 Burpees 11 [...]

Posted by Emanuel Erlewein on Nov. 04, 2022 in WOD-Post

WOD 11/04/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2 rds– 10 Pass Throughs– 10 PVC Pipe Around the world (Left and Right)-into-2 rds–   5 Empty Bar Shoulder-Presses– 15 sec BB OH-Hold– 30 sec Plank 2. Strength PrepOnce athletes finish the Warm-Up, they should be able to progress right into strength. Like the 10 rep last [...]

Posted by Emanuel Erlewein on Nov. 03, 2022 in WOD-Post

WOD 11/03/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo-into-3 rds–   5 Inchworms– 30 sec Knee-Plank–   5 Back-Squats (empty bar) 2. Strength PrepOnce athletes finish the Warm-Up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task [...]

Posted by Emanuel Erlewein on Nov. 02, 2022 in WOD-Post

WOD 11/02/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-AMRAP 6– 30 sec row–   5 Dual DB Strict-Presses e/s– 20 Plate-Hops 2. Workout Prep1 rd– 4/5 cal row– 5 Dual DB Push-Presses Metcon (5 Rounds for reps) “Barney Rubble” Freedom (RX’d)E4MOM 20 (5 rds)– 10/12 cal row– 24 Dual DB Push-Presses (2 x 10/15)– 10/12 cal row IndependenceE4MOM 20 [...]

Posted by Emanuel Erlewein on Nov. 01, 2022 in WOD-Post

WOD 11/01/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Hip Halo-into-3 rds–   5 Kip-Swings– 10 Ring-Rows or 5 Pull-Ups–   5 Push-Ups– into –3 rds (Empty Barbell)– 3 Hang-Clean High-Pulls– 3 Hang Muscle-Cleans– 3 Push-Presses– 3 Hang Squat-Cleans 2. Strength PrepAfter Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, [...]

Posted by Emanuel Erlewein on Okt. 31, 2022 in WOD-Post

WOD 10/31/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (get the wheels turning)-into-3 rds– 50 m Run (build in pace)–   5 Jumping Squats–   5 Plate Floor-Presses–   5 Ring-Rows 2. Workout Prep1 rds– 50 m run (workout pace)– 10 Squats–   6 Push-Ups–   2 Strict Pull-Ups Metcon (Time) „Fred Flintstone“ [...]

Posted by Emanuel Erlewein on Okt. 30, 2022 in WOD-Post

WOD 10/30/2022 Warm-Up For 8 min – 200 m run – 12 Single KB Deadlifts – 12 KB Goblet-Squats – 12 Mountain-Climbers e/s – 12 Ring-Rows Pre-WOD (10-15 min) 2-3 rds – 3 TGUs e/s – 8 Single KB Bottom-Up Shoulder-Presses e/s – 8 Single-Leg Romanian KB Deadlifts e/s Building in weight each rd Workout [...]