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 [...]

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

WOD – 20200724 Freitag, den 24.07.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up 3 Rounds – 10 Air Squat – 10 Glute Bridge with 2 sec pause at top – 10 lateral Box Step Down* (e/s) – 10 Good Morning (stick->BB) * Strength Back Squat (3 sets of 15) Rest 2 min between [...]

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

WOD – 20200723 Donnerstag, den 23.07.2020 Dom Warm-up Warm-up 2 Rounds – 15 Jumping Jacks – 10 Reverse Lunge (e/s) – 5 Squat Jumps – then – 2-3 rounds – 3 Snatch Deadlift – 3 Snatch Pulls – 3 Power Snatch – 3 OHS Strength Power Snatch (5 sets of 3) Starting @~65% of 1RM [...]

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

WOD – 20200722 Mittwoch, den 22.07.2020 Dom | Philo Warm-up Warm-up 3 rounds – 300/250m Row – 10 Scapular Push-Up – 10 Strict Press -> Push Press -> Push Jerk – 10 Scapular Pull-Up Pre-WOD – build in weight for STOH and go through BB cycling – go through gymnastic movements and scaling options Workout [...]

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

WOD – 20200721 Dienstag, den 21.07.2020 Jonny | Mira Warm-up Warm-up EMOM 9 min 1.min: 10 Lunges (e/s) 2.min: 15 Goblet Squats 3.min: 20 Russian KB Swings Strength Today’s strength part is supposed to be performed as supersets. After doing one set A1, directly go into one set of A2. Staggered Stance KB Deadlift (3 [...]

Posted by Emanuel Erlewein on Jul 20, 2020 in WOD-Post

WOD – 20200720 Montag, den 20.07.2020 Saskia | Max | Thorben | Chris Warm-up Warm-up 2 rounds – 30 sec Couch Stretch (e/s) – 30 sec Wall Hinge – into – 4 rounds of 20 sec on, 10 sec off – Air Squat – Burpee – Thruster (stick, empty BB) – Hang Power Clean (stick, [...]