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

WoD – 09/03/2022 Warm Up <p><strong>3 rounds</strong><span style="display: none;"> </span><br />- 2 minute Run<br />- 10 BB Overhead Squat; increase weight each rd.<br />- 10 Walking Lunges<br />- 10 Scapular Pull-Ups<br />- 10 Beat Swings</p><p>Remember to warm up on the Overhead Squats before starting the workout.</p> Workout Bull (Time) Two rounds for time of: 200 [...]

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

WoD – 09/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 minute row (30 seconds at workout pace/30 seconds slow) -into- 3 sets: 3 Kip Swings 3 Front Squats (empty bar) 3 Push Press (empty bar) 3 Thrusters (empty bar) 3 Worlds Greatest Stretch 2. Workout Prep 3 sets: 20 second Row [...]

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

WoD – 09/01/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />30-second Cardio<br />5 V-Ups<br />30-second Cardio<br />4 Box Get Overs (30/24)<br /><br /> Workout Metcon <p><br /><br /><strong>Freedom (RX’d)</strong><br /><br /><strong>EMOM 35 min*</strong><br />1. Ski<br />2. V- Ups<br />3. Echo Bike<br />4. Burpee Box Jumps&nbsp; (24/20)<br />5. Rest</p><p>*work for [...]

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

WoD – 08/31/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe [...]

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

WoD – 08/30/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate* Hinshaw Warm Up (10-12 minutes)</p><p>-into-</p><p>1 min Run Test – for distance (moderate pace)</p><p>-into-</p><p>3 sets:</p><p>30-second Cardio</p><p>3 Shoulder to Overhead (build across/stay light)</p><p> </p><p>2. Workout Prep</p><p>2 sets:</p><p>50m Shuttle Run</p><p>1 Shoulder to Overhead (build up in weight)</p> Workout Metcon (AMRAP – Reps) <p><strong>"Shuttle to Overhead"</strong><br /><br [...]

Posted by Emanuel Erlewein on Aug. 29, 2022 in WOD-Post

WoD – 08/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength [...]

Posted by Emanuel Erlewein on Aug. 28, 2022 in WOD-Post

WoD – 08/28/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (3 Rounds for reps) <p>Freedom (RX’d)<br />Partner Workout. Split everything as needed.</p><p> </p><p>12 min AMRAP:<br />2000/1600&nbsp;m Row<br />Max Reps Dumbbell Snatch (45/30 kg)</p><p>-1 min rest-</p><p> </p><p>12 min AMRAP:<br />1600&nbsp;m Run<br />Max Reps V-Ups</p><p>-rest 1 min-</p><p> </p><p>12 min [...]

Posted by Emanuel Erlewein on Aug. 27, 2022 in WOD-Post

WoD – 08/27/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 1:00 Row 1:00 Jump Rope 1:00 Inch Worms 2. Workout Prep 3 sets: 1 Shuttle Run (practice turning) 5 Bench Press (build in weight) 5 Toes to Bar 4 Alternating Dumbbell Box Step Ups Workout Metcon (2 Rounds for reps) [...]

Posted by Emanuel Erlewein on Aug. 26, 2022 in WOD-Post

WoD – 08/26/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br /><br />8 min AMRAP:</p><p>:30 sec Ergo<br />5 Wall Ball Thrusters (light)<br />:10 sec Handstand Hold<br />3 Muscle Cleans (empty bar)<br />3 Hang Power Cleans (empty bar)</p><p> </p><p>2. Workout Prep<br />3 sets:<br />3 Wall Balls<br />2 Handstand Push-ups<br />1-3 Power Cleans (build in weight)</p> [...]

Posted by Emanuel Erlewein on Aug. 25, 2022 in WOD-Post

WoD – 08/25/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 2 sets 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (reg) 2. Workout Prep Use this time to talk to athletes about pacing, understanding the monitor, and getting their heart rate under control during the rest. Workout [...]