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

Wednesday, June 29th 2022 Warm-up A. General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 7/7 Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad Jumps Weightlifting Front Squat (1 rep max) TC; 14 min Score: weight Metcon Metcon (Time) 7 rounds [...]

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

Tuesday, June 28th 2022 Warm-up A. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders * B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 9 Hollow banded lat pull downs 3-7 Transition muscle ups Gymnastics Metcon (Time) For time 30 Ring Muscle-ups TC: 8 min [...]

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

Monday, June 27th 2022 Warm-up A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings * C. Specific -5 Halting Snatch Deadlifts -5 Muscle Snatch -5 Power Snatch -5 OHS -5 Tempo Snatch (slow down [...]

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

Sunday, June 26th 2022 Warm-up General A. Wall Ball Volleyball You can have 1 or 2 "courts" depending on the size of your class. Having smaller groups will allow equal distribution of wallballs. B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 12/10 Cal Row [...]

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

Saturday, June 25th 2022 Warm-up A. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded PNF lat stretch 30 sec per side Metcon [...]

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

Friday, June 24th 2022 Warm-up A. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5 Scap pulls + 1 kipping [...]

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 + [...]