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

Tuesday, April 26th 2022 Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Banded Y pull + OHS * 10/10 PNF lat stretch on floor B.Specific 3 sets 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tall snatch 3 Tempo Squat Snatch Weightlifting Snatch (Weight) EMOM 10minutes 2 Squat snatch [...]

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

Monday, April 25th 2022 Warm-up A. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 8m/8m Single arm OH Carry 5/5 Single Arm Bent Over Row B.Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Metcon Prep *Work with individual athletes on set-ups and scaling options here [...]

Posted by Emanuel Erlewein on Apr. 24, 2022 in WOD-Post

Sunday, April 24th 2022 Warm-up A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific -15m A skips -15m Run -3-5 strict press/push-ups -3-5 Pause front squats / air squats Metcon Metcon (Time) For time Complex Run 50 KB-Swings Complex [...]

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

Saturday, April 23rd 2022 Warm-up A. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your upper body toward the ground C. Specific 4 DB Step up [...]

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

Friday, April 22nd 2022 Warm-up A. General EMOM 4 mins: Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations Min 2: Run 100m B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Specific Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the [...]

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

Thursday, April 21st 2022 Warm-up A. General 1 min Row @easy 10 sec Bottom of ring dip hold 45 sec Row @moderate 10 sec Ring support hold (top of dip) 30 sec Row @hard B. Specific 5 Muscle Clean (Focus on leg drive and proper bar path) 5 Tall Power clean 5 Halting Power clean* [...]

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

Wednesday, April 20th 2022 Warm-up A. General 2 mins Bike/Row/Ski @increasing intensity B. Mobility Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax C. Activation 2 rounds 8 x 1 & 1/2 strict press 8 bottom up KB press per arm D. Bar mu progression (Before Metcon) 6 thrusters @ empty [...]

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

Tuesday, April 19th 2022 Warm-up A. General 3 rounds 30 second Row/Bike/Ski 25′ Walking Lunges + twist 10 Single Arm/Leg DB RDL B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the [...]

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

Monday, April 18th 2022 Warm-up A. General 2 sets 30 sec Row or Bike 10 rotating scorpions 20 Fast in and out squats B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while maintaining lock out and retraction in the scap C. Activation 3 sets 10 DB pullovers @ light 10 Tall [...]

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

Sunday, April 17th 2022 Warm-up A. General 3 rounds 1min Bike-Row-Ski-100m Run -10 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB floor press 30sec Banded shoulder activation* Strength Metcon (Weight) DB Bench press Find the Heaviest weight you can use for 5 reps Score: Heaviest set TC: 12mins Scaling options Beginner,Intermediate,Perform As Written Metcon [...]