Posted by Emanuel Erlewein on Sep. 07, 2022 in WOD-Post

WoD – 09/07/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean [...]

Posted by Emanuel Erlewein on Sep. 06, 2022 in WOD-Post

WoD – 09/06/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry<br />-into-<br />3 sets:<br />30 sec row<br />5 World’s Greatest Stretch (each side)<br />30 sec run (1 lap around parking slots)<br />5 updowns to seal pose<br /><br /><br />2. Workout Prep<br />1 set:<br />100m Run (workout pace)<br />6/4 Calorie Row</p> Workout [...]

Posted by Emanuel Erlewein on Sep. 05, 2022 in WOD-Post

WoD – 09/05/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a Stick or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch [...]

Posted by Emanuel Erlewein on Sep. 04, 2022 in WOD-Post

WoD – 09/04/2022 Warm Up Warm-up <p><strong>For 8 min</strong><br />- 200/150m Row<br />- 10 Ring Rows<br />- 10 Air-Squats (Arms in Overhead position)<br />- 20-30 DU/SU<br />- 10 Push-Ups</p> Workout Workout Metcon (Time) <p><strong>Sunday Fun-Yay</strong></p><p> </p><p><strong>For Time:</strong></p><p><strong>Buy-In:</strong><br />- 1600/1200m Row</p><p><strong>3 rounds</strong><br />- 10 strict Pull-Ups<br />- 75 DU/SU<br />- 20 Air-Squats</p><p><strong>3 rounds</strong><br />- 20 Push-Ups<br />- [...]

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 [...]