Posted by Emanuel Erlewein on Aug 29, 2020 in WOD-Post

WOD – 20200829 Samstag, den 29.08.2020 Emanuel Warm-up Warm-up – 3-5 min of rowing 2-3 rounds – 10 scapular Pull-Ups – 10 Beatswings – 5-10 V-Ups Strength Toes-To-Bar Conditioning: – 5 min of practice/prep/scaling options Toes-To-Bar (EMOM 10 min) Choose a number of TTB you think you can hold for 10 min! Pre-WOD – discuss [...]

Posted by Emanuel Erlewein on Aug 28, 2020 in WOD-Post

WOD – 20200828 Freitag, den 28.08.2020 Emanuel | Flo Warm-up Warm-up 3 rounds – 30 sec Samson Stretch (e/s) – 10 Wall Squats – 10 DB Deadlift (5 with DB in right hand, 5 with DB in left hand) – 10 Lunge into Lizard (it) Strength Today’s strength part consists of supersets of Overhead Squats [...]

Posted by Emanuel Erlewein on Aug 27, 2020 in WOD-Post

WOD – 20200827 Donnerstag, den 27.08.2020 Julian Warm-up Warm-up – 3-5 min of general warm up (row, run, rope skiping, Burpee, etc.) 2-3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Muscle Clean – 3 Front Squat – 3 Power Clean Strength Today’s strength part is focused on barbell cycling. The weight [...]

Posted by Emanuel Erlewein on Aug 26, 2020 in WOD-Post

WOD – 20200826 Mittwoch, den 26.08.2020 Saskia | Dom | Philo Warm-up Warm-up 2 Rounds – 10 Air Squat – 10 alternating DB Snatch – 10 Burpee – 400m Run Pre-WOD – go through the movements – 5+ min for individual warm up for WOD movements and building to WOD weights Workout Metcon (Time) 0:00-10:00 [...]

Posted by Emanuel Erlewein on Aug 25, 2020 in WOD-Post

WOD – 20200825 Dienstag, den 25.08.2020 Saskia | Mira Warm-up Warm-up EMOM 9 min – 50 sec of rope skipping – 15 Barbell Strict Press – 30 Mountain Runner Strength 2 Push Press + 2 Push Jerk + 2 Split Jerk (15 min to build to a heavy set) Pre-WOD – build up to your [...]

Posted by Emanuel Erlewein on Aug 24, 2020 in WOD-Post

WOD – 20200824 Montag. den 24.08.2020 Jonny | Max | Thorben | Christopher Warm-up 3 rounds – 15 Squats -> Jumping-Squats – 200m run – 10 Front Rack Lunges w/ Stick -> w/ Barbell Strength Back Squat (Build to a heavy set) Front Foot Elevated Back Rack Reverse Lunge (Build to a heavy set) Workout [...]

Posted by Emanuel Erlewein on Aug 22, 2020 in WOD-Post

WOD – 20200822 Samstag, den 22.08.2020 Emanuel Warm-up Warm-up 3 Rounds – 10 alternating DB strict Press -> Push Press – 10 (empty BB) Deadlift – 10 Beatswings – 10 Burpee Strength Today’s strength part is 3-4 supersets of Bench Press (A1) and alternating DB Push Press (A2). Bench Press (3-4 sets of 10) Alternating [...]

Posted by Emanuel Erlewein on Aug 21, 2020 in WOD-Post

WOD – 20200821 Freitag, den 21.08.2020 Flo | Chris | Max Warm-up Warm-up 2 Rounds – 250/200m Row – 200m Run – 10 Air Squat – 10 Renegade Rows (in total) – 1 Wall Walk Pre-WOD – go through Man Makers and build to workout weight Workout Metcon (5 Rounds for reps) Every 6 min [...]

Posted by Emanuel Erlewein on Aug 20, 2020 in WOD-Post

WOD – 20200820 Donnerstag, den 20.08.2020 Dom Warm-up Warm-up – 5 min of rope skipping 2 rounds – 30 sec Couch Stretch e/s – 10 Lunge into Lizard (it) – 10 Air Squat -> Front Squat – 10 strict Press -> Push Press Strength Front Squat (4 sets of 7) Build in weight compared to [...]

Posted by Emanuel Erlewein on Aug 19, 2020 in WOD-Post

WOD – 20200819 Mittwoch, den 19.08.2020 Dom | Philo Warm-up Warm-up For 12 min, 45 sec on – 15 sec off – Russian KB Swings – Alternating Reverse Lunges – KB Windmill Strength In today’s strength part, alternate between A and B. KB Snatch into KB OH Reverse Lunge (3-4 sets of 5 each side) [...]