Posted by Emanuel Erlewein on Juli 09, 2022 in WOD-Post

Saturday, July 9th 2022 Warm-up A. General 3 sets 20 sec Machine sprint 25/25’ Overhead KB Carry B. Specific Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific Prep 5-3-1 @ RPE 8 Thruster CTB Gymnastics Metcon (10 Rounds for reps) EMOM [...]

Posted by Emanuel Erlewein on Juli 08, 2022 in WOD-Post

Friday, July 8th 2022 Warm-up A. General 3 sets 5/5 Front rack box step ups* 5/5 KB/DB windmills 10 Med Ball abmat sit ups Set the box at a height that allows the athlete to stand from a full squat. If the box is too low the heel will be too far away from the [...]

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

Thursday, July 7th 2022 Warm-up A. General Row 150m 8M samson stretch lunges Row 200m 8M Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 15M Butt kicks 3-6 Deadlifts @ Ascending 3 Ring mu progression Ring mu progression Beginner: -Floor transitions, [...]

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

Wednesday, July 6th 2022 Warm-up A. General 60 seconds Machine @Low intensity 10 Rotating scorpions 10 Muscle snatch (no hook grip, no contact) 10 btn Snatch push press B. Mobility World greatest stretch 10-15 rep/side C. Specific Reception drills 5-10 reps Bang bang footwork drill *Watch the timing & positioning of the feet and the [...]

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

Tuesday, July 5th 2022 Warm-up A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow Rocks 10 Prone Angels B. mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Specific HS drills -Stacked HS hold on boxes (Hips, shoulers, hands in a stacked vertical [...]

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

Monday, July 4th 2022 Warm-up A. General 3 sets 60 sec Bike or Row 30 sec Air squats 30 sec Curtsy lunges B. Mobility PNF Front rack mobility 5 reps per side -contract 3sec -stretch 3sec C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Cossack squats – 5 x TTB timing drill Weightlifting [...]

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

Sunday, July 3rd 2022 Warm-up A. General 2mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5 seconds stretch moving your chest toward the floor C. Activation 2 sets 5/5 Single leg broad jump 5 Scapular car rotations/Direction [...]

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

Saturday, July 2nd 2022 Warm-up A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 8/8m Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific 3 sets 100m Straight leg row 100m Arms only row 30 seconds double under / triple under practice 3 beat swings + 3-5 CTB 3-5 [...]

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

Friday, July 1st 2022 Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific 2 sets 3 clean first pull 3 muscle clean 3 [...]

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

Thursday, June 30th 2022 Warm-up A. General EMOM 4 1- Bike/Row/Ski 2- 5-7 inchworm push ups 3- Bike/Row/Ski 4- 5-10 box jump 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 -3 Rope climb Box technique pulls [...]