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

WOD 8/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Workout [...]

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

WOD 8/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Assault Bike (arms) :20 sec Assault Bike (legs) :20 sec Assault Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5 Scap Pull-ups 2. Workout Prep 1 set: 20-sec Assault Bike (workout pace) [...]

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

WOD 08/01/2022       Warm Up   Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 [...]

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

Sunday, July 31st 2022 Warm-up A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Banded Good mornings B. Mobility World’s greatest Stretch 10 reps per side C. Specific 3 sets 5/side Jumping bulgarian split squat 10 Alternating Curtsy lunges 15m Carry of the working movement: -Sled drag -Sandbag -D-ball Carry [...]

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

Saturday, July 30th 2022 Warm-up A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps on the Ring [...]

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

Friday, July 29th 2022 Warm-up A. General EMOM 4minutes Odd: Bike/Row/Ski Even: PVC/Empty bar OHS B. Activation Deep Squat Banded Y Pull 2 x 5 reps, 10 sec rest between sets C. Specific Pull: – 5 Snatch deadlifts – 5 Pause* Snatch deadlifts – 5 Hang Muscle Snatch (from pause position) Full movement: – 5 [...]

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

Thursday, July 28th 2022 Warm-up A. General 2 rounds 60 sec Row 30sec/ side Elevated Banded ankle rocks 30sec Full squat T spine rotations B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations * Elevate the front foot with a stack of plates or a lower box. [...]

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

Wednesday, July 27th 2022 Warm-up A. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific JERK – Split Stance Jerk press – Tall Jerk, Forehead height* – Dip + Pause in Drive + Tall Jerk – Tempo Split Jerk * Heels elevated, body full extended B2. Specific Power [...]

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

Tuesday, July 26th 2022 Warm-up A. General 10/8 cal Row/Bike/Ski or 200m Run @Easy 8m/8m Single arm OH Carry 4/side PNF lat stretch on floor B. Mobility Foam roller wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb) -7 Banded W-Y -7 Banded T pull aparts -7 Ring rows + pause C2.Specific [...]

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

Monday, July 25th 2022 Warm-up A. General Row 2 mins 25′ samson stretch lunges 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Snatch Drills (Metcon) 7 Snatch RDL 7 muscle Snatch 5 Tall power snatch 3 Tempo Power snatch *3-5 wall balls [...]