Posted by Emanuel Erlewein on Jun 10, 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 [...]

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

Freitag 20190607 Emanuel / Chris / Julian Warm-Up2 rds– 10 cal row– 1 Lane Bear-Walk– 10 Hanging Scapular-Rotations (1. rd forward / 2. rd backward) – 1 Lane Inch-Worm – 10 Ring-Rows – 1 Lane Single-Arm KB-OH Duck-Walk @8/12 (1. rd left arm / 2. rd right arm) Mobility– 12 Pass-Throughs– 12 Eccentric Loaded Box-Shoulder-Stretches – [...]

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

Donnerstag 20190606 Julian Warm-Up3 rds– 50 Single-Unders– 10 Goblet Good-Mornings– 10 Sit-Ups– 10 KB Bottom-Up-Presses it Mobility– 60 sec Couch-Stretch e/s– 60 sec Standing Forward-Fold StrengthDeadliftI) Work up to a heavy set of 5II) 4 rds– 3 Floating Deadlifts @80% of I)– 30 sec Hollow-Hold/Rocks WoD21 – 15 – 9– DB-Snatches @15/22,5 it– Box-Overs [...]

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

Mittwoch 20190605 Saskia, Emanuel, Philo Warm-Up 2 Rounds: 200m Run 10 Slow Squats 10 WBS 10 Beat-Swings Mobility Warmup / Mobility Thruster Strength / Skill 5 Rounds 8 Thruster (increasing weight) WoD 50/40/30/20/10 x10m run (500m/400m/300m/ … etc.) Single Arm KB-Thruster 8kg/16kg TTB / V-Ups Push-Ups [...]

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

Dienstag 20190604 Saskia Warm-Up3 rounds– 400/300 m row– 15 KB swings– 5 Turkish get up e/s– 1 lane inch worm Strength / SkillFind a heavy weight for an unbroken set of– 3 KB Snatches e/s– 3 KB Cleans e/s – 4 x Complex – 45 sec plank hold WoD2 rounds– 24 cal row– 24 american [...]

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

Montag 20190603 Saskia/Mira Warm Up 2 Rounds 45/15 sec Bike Goblet Squats Ski Erg HS Hold American KB Swings Strength 5 Rounds 5 OHS 5 stricte HSPU WoD Nancy 5 Rounds 400 m Run 15 OHS 42,5/30 [...]

Posted by Emanuel Erlewein on Jun 01, 2019 in WOD-Post

SAMSTAG 20190601 Emanuel Warm-Up1 Round– 400M Run– 3 x 20 KB Swings increasing weight Strength Warm up to section weight. WoD A | 10 min EMOM– Odd: 10 Bench Press @60/45 kg– Even: 15/12 Cal RowB | 10 min EMOM– Odd: 10 Push Jerks @60/45 kg– Even: 15 BurpeesC | 10 min EMOM– Odd: 10 Heavy [...]

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

Freitag 20190531 Saskia / Emanuel Warm-Up3 rounds– 400m row– 10 Air Squats– 10 Sit ups– 1 lane duck walk Strength / SkillFind a heavy set of 3 Front squats– 5 x 5 @70%– After each set 12 hand release Push ups WoD3 rounds – Choose weight as heavy as possible to do sets unbroken – [...]

Posted by Emanuel Erlewein on Mai 30, 2019 in WOD-Post

Donnerstag 20190530 Dom Warm-Up3 Rounds10 CrossOver Symmetry Complexes10 OH Lunges e/s15m Single Arm DB OH Carry each side10 Squat to Lunge Mobility2 Rounds10 Y complexes60sec Thoracic Opener Strength / Skill3×5 DB Split Jerk 3×4 KB Split Jerk3×3 Split Jerk WoDAs a team of 2AMRAP1520 Sumo Deadlift High Pulls @40/30 kg10 Synchro Bar Facing Burpees20 Front [...]

Posted by Emanuel Erlewein on Mai 29, 2019 in WOD-Post

Mittwoch 20190529 Saskia | Philo | Emanuel Warm-Up1 Round– 500 m Row – 10 Wall Balls– 20 KB Swings– 30 DL Empty Bar Strength / SkillDeadlift– Work Up 2 WoD Weight– Prep for Workout Exercises (WB/Row/DL) WoDEvery 10 min for 4 Rounds– 500 m Row– 400 m Run– 40 Wall Balls @9/6 kg – 30 [...]