Posted by Emanuel Erlewein on Aug 05, 2020 in WOD-Post

WOD – 20200805 Mittwoch, den 05.08.2020 Dom | Philo Warm-up Warm-up – 5 min Warm Up Run 2 Rounds – 30 sec Couch Stretch (e/s) – 10 Air Squat -> Front Squat – 10 Split Squats (e/s) Strength Front Squat (3 sets of 10) Use the same weight than on the 03.06.2020 (sets of 8) [...]

Posted by Emanuel Erlewein on Aug 04, 2020 in WOD-Post

WOD – 20200804 Dienstag, den 04.08.2020 Saskia | Mira Warm-up Warm-up – 5 min Single/Double Under/Rope skipping 2-3 Rounds – 10 (Seated) Wall Angels – 10 Hollow Rocks – 10 Superman Rocks – 10 Scapular Pull-Up Skill Pull-Up – 2-4 sets of 8-10 Beatswings – 5 min of Pull-Up practice – 2-4 sets of max [...]

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

WOD – 20200803 Montag, den 03.08.2020 Jonny | Christopher Warm-up Warm-up 3 Rounds – 10/8 Cal Row – 30 sec Standing Forward Fold Stretch – 10 Glute Bridge – 10 Good Morning Strength Deadlift (3 sets of 10) @weight from 29.06.2020 (sets of 8) or heavier Pre-WOD – set up the rower and the box [...]

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

WOD – 20200801 Samstag, den 01.08.2020 Chris Warm-up Warm-up 3 Rounds – 11 Air Squat – 9 Down & Up – 7 DB Strict Press (e/s) – 30 sec Downward Facing Dog Strength Today’s strength part is focused on the shoulders. Alternate between A1 and A2, but do not perform them as supersets! Half Kneeling [...]

Posted by Emanuel Erlewein on Jul 31, 2020 in WOD-Post

WOD – 20200731 Emanuel | Sally | Chris | Max Warm-up Warm-up – 500/400m Row – 400m Run – into – – 5 min of Double Under practice Workout This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around! Metcon 3 Rounds – 100 [...]

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

WOD – 20200730 Donnerstag, den 30.07.2020 Julian Warm-up Warm-up AMRAP 10 min – 15 Russian KB Swings – 10 Glute Bridge – 30-45 sec Wall-Sit – 10 Single Leg Romanian DL (5 e/s, without weight) Strength Today’s focus is on working the posterior chain and building the hamstrings. Alternate between A1 and A2 but not [...]

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

WOD – 20200729 Mittwoch, den 29.07.2020 Saskia | Dom | Philo Warm-up Warm-up EMOM 9 min – 1.min: 30-45 sec Push-Up Position Plate Drag – 2.min: 30-45 sec Push-Up to Plank – 3.min: 1 Wall Walk into Wall-Facing HS Hold (~15-30sec) Push-Up Plate Drag: Push-Up to Plank: Strength Today’s focus is on the chest and [...]

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

WOD – 20200728 Dienstag, den 28.07.2020 Jonny | Mira Warm-up Warm-up 2 Rounds – 250/200m Row – 200m Run – 10 Burpee Workout This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around! Metcon Every 5 min for 30 min (6 rounds) – 400m [...]

Posted by Emanuel Erlewein on Jul 27, 2020 in WOD-Post

WOD – 20200727 Montag, den 27.07.2020 Saskia | Max | Chris | Christopher Warm-up Warm-up 3 Rounds – 30 sec Couch Stretch (e/s) – 10 Reverse Lunge (e/s) – 10 Cossack Squats (it) – 30-60 sec Reverse Table Strength Today’s focus is on unilateral leg strength and good movement pattern. Alternate between A1 and A2, [...]

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

WOD – 20200725 Samstag, den 25.07.2020 Emanuel Warm-up Warm-up AMRAP 9 min – 9 strict Press – 9 Scapular Push-Ups – 9 empty BB Bent Over Row – 9 "The world’s greatest stertch"* (e/s) * Strength Split Jerk (5-5-3-3-3) Start @~60% and build in weight. No misses! Pre-WOD – get the class set up for [...]