Posted by Emanuel Erlewein on Juni 23, 2022 in WOD-Post

Thursday, June 23rd 2022 Warm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets 15 Band Good Mornings 10 Alternating DB [...]

Posted by Emanuel Erlewein on Juni 22, 2022 in WOD-Post

Wednesday, June 22nd 2022 Warm-up A. General 2 sets 30 sec row or bike 30sec Front rack stretch on floor or box 30sec Rotating scorpions B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 3 sets 4 Pause Front squat@ Ascending [...]

Posted by Emanuel Erlewein on Juni 21, 2022 in WOD-Post

Tuesday, June 21st 2022 Warm-up A. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds Burpees B. Mobility Y arm raise on box/chair 10 alternating repetitions Hold each rep for 3 seconds C. Specific 2 sets 3 1 & 1/2 strict press 8 Ballistic banded press* 5/5 consecutive single leg broad jump hops *Fast down and [...]

Posted by Emanuel Erlewein on Juni 20, 2022 in WOD-Post

Monday, June 20th 2022 Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tempo Squat Snatch Weightlifting Snatch (Weight) Squat Snatch + [...]

Posted by Emanuel Erlewein on Juni 19, 2022 in WOD-Post

Sunday, June 19th 2022 Warm-up General Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100). The number of meters above or below 100 [...]

Posted by Emanuel Erlewein on Juni 18, 2022 in WOD-Post

Saturday, June 18th 2022 Warm-up A. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. BMU Drills/ Modification Drills 1. Glide Swing Beginner/Int: Off Boxes Advanced: Jumping into Glide swing 2. Practice BMU Beginner/Int: Jumping BMU Adjust height [...]

Posted by Emanuel Erlewein on Juni 17, 2022 in WOD-Post

Friday, June 17th 2022 Warm-up A. General Row 30 seconds 8m Spiderman Lunges Row 45 seconds 10 Jumping lunges Row 60 seconds @ hard 10 Muscle Cleans B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 1. 10 Alternating Glute Bridge MArch 10 Good mornings [...]

Posted by Emanuel Erlewein on Juni 16, 2022 in WOD-Post

Thursday, June 16th 2022 Warm-up General Jog 400m 2 rnds – 8m Soldiers walk – 8m Side lunges – 15m out and back side shuffle B. Specific (Part A) Ladder drills – Hop Scotch – Scissor drill – One leg forward hop out – One leg forward hop back – Icky Shuffle C. Specific (Part [...]

Posted by Emanuel Erlewein on Juni 15, 2022 in WOD-Post

Wednesday, June 15th 2022 Warm-up A. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec [...]

Posted by Emanuel Erlewein on Juni 14, 2022 in WOD-Post

Tuesday, June 14th 2022 Warm-up A. General 20/16 Calorie Row, Stiff leg 2 rnds 10 Wide stance inchworm push ups 10 KB Sumo deadlifts/KB SDLHP B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets 2 Deadlift lift [...]