Posted by Emanuel Erlewein on Sep 11, 2019 in WOD-Post

Mittwoch 20190911 Dom/Julian/Emanuel Warm-Up– 5min Cardio (Row, Bike, Run, Rope Skipping)3 Rounds– 3 Clean Pull– 3 Front Squat– 3 Clean– 3 Kong Squats w/ emtpy BB Mobility– 2x60sec Banded Shoulder Distraction – 2x30sec Front Squat Hold Strength / Skill3 sets of 3– max height Box Jumps 5 sets of– 1 Clean Pull– 1 Low Hang [...]

Posted by Emanuel Erlewein on Sep 10, 2019 in WOD-Post

Tuesday 20190910 Emanuel / Julian Warm-Up2 rds– 10 Wall-Balls– 10 Push-Ups–   5 Russian-Twists e/s @12/16–   5 Paused Ring-Rows– 10 OHSs– 10 cal row Mobility2 rds–   5 Paused Wall-Squats w/ Single-Arm-Release e/s– 60 sec MedBall-Shoulder-Stretch Strength / SkillEvery 90 sec for 5 rds– 5 Front-Squats– 2 Narrow-Grip OHS WoDAmanda9 – 7 – 5– [...]

Posted by Emanuel Erlewein on Sep 09, 2019 in WOD-Post

Montag 20190909 Jonathan | Saskia Warm-Up3 rds– 200m Row or 200m Ski or 400m Bike– 5 Pushups– 10 Ring-Rows– 15 Airsquats [...]

Posted by Emanuel Erlewein on Sep 07, 2019 in WOD-Post

Samstag 20190907 Emanuel Warm-Up1 Round– 30:30 Hand-Shake | Thigh Smack– 30:30 Hand Slap Pushing Game– 30:30 Hand Slap Pushing Game; Squat Position– 30:30 Ball-Toss normal Hand / Non-dominant Hand– 4 Min: 12 MedBall Slam / Plank Hold Mobility1 Round Burgener Warm Up Drill– Down and up– Elbows high and outside– Muscle snatch– Snatch land– Hang [...]

Posted by Emanuel Erlewein on Sep 06, 2019 in WOD-Post

WOCHENTAG 20190906 Emanuel/Sally Warm-Up2 Runden– 20 WallBalls– 15 American KB Swings– 10 Warrior Push-Ups– 5 strict Pull-Ups– 50 Double Unders Mobility2 Runden– 30s Dorsiflexi e/s– 60s Dragon e/s Strength / Skill10-9-8-7-6-5-4-3-2-1 – Pistols e/s– 1 Rope Climb between rds WoDJ.T. 21-15-9 – HSPU– Ring Dips– Push-Ups [...]

Posted by Emanuel Erlewein on Sep 05, 2019 in WOD-Post

Donnerstag 20190905 Dom Warm-UpAMRAP9200m Run10 BTN Snatch Grip Push Jerks10 Cossack Squats5 Russain Baby Makers3 Turkish Get Up e/s  Mobility1min Couch Stretch e/s2x1min actice Back Squat Hold Strength / SkillEvery 3min for 15min5 Back Squats 30X0 WoD 12-9-6 Snatch Burpees Over Bar RX: 60/70/80kg male 40/47.5/55kg female [...]

Posted by Emanuel Erlewein on Sep 04, 2019 in WOD-Post

Mittwoch 20190904 Saskia/Emanuel/Philo Warm-Up50 cal Ski / Bike / Row 2 Rounds: • 5 Hindu Push-ups • 10 American Swings • 10 Banded OH-Lunges Mobility2 Rounds: • 10 Plank into downward facing dog • 10 Shoulder Press from the Neck (BB) • 1. Round Snatch grip • 2. Round Clean grip Strength / SkillEvery 90 [...]

Posted by Emanuel Erlewein on Sep 03, 2019 in WOD-Post

Dienstag 20190903 Saskia Warm-Up2 rounds– 400/300 m row– 10 Airsquats– 10 KB Single leg DL– 10 Superman Strength / SkillTechnique for Power Clean Complex: 1 Hang Clean Pull + 1 Clean Pull + 1 Power Clean– Technique warm up – work up to 75% of 1 RM with proper technique WoDAMRAP 8– 10 Pull ups– [...]

Posted by Emanuel Erlewein on Sep 02, 2019 in WOD-Post

Montag 20190902 Jonny | Saskia Warm-Up2 Rounds– 30 Single Unders– 10 Air-squats– 10 Plank-shoulder-taps e/s– 10 Hollow-rocks Mobility2 Rounds– 60 sec squat-stretch– 60 sec lat-stretch Strength / SkillA) 10 min to find a medium complex of:– 2 pushpress + 2 frontsquat + 2 thruster B) E2MOM for 10 min (= 5 rds) @ weight of [...]

Posted by Emanuel Erlewein on Aug 31, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER Warm-UpRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG MobilityRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG Strength / SkillRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG WoDRUNDEN ANZAHL– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG– ÜBUNG [...]