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

WOD – 20220201 Warm-up Warm-up 3 min Cardio – 30 sec easy, 30 sec harder 2 rounds – 5 Air Squats into 5 Jumping Squats – 10 KB Strict Press it – 10 Russian KB Swings Mobility – 10 Warrior Squats – 10 Plate IYT’s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 10 min [...]

Posted by Emanuel Erlewein on Jan. 31, 2022 in WOD-Post

WOD – 20220131 Warm-up Warm-up 3 rounds – 10 Burpees – 10 banded Good Mornings – 10 BTN Press @ Stick -> BB – 10 Power Snatch @ Stick -> BB Mobility – 45 sec Instep Hamstring Stretch e/s – 10 Cat Cow Strength Deadlift (4 sets of 7) Check session from 12.01. and use [...]

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

WOD – 20220129 Warm-up Warm-up – 3 min Cardio – into 3 rounds – – 10 Air Squats -> Back Squats – 10 Split Squats e/s – 5 Burpee Broad Jumps Mobility – 30 sec Couch Stretch e/s – 30 sec World’s Greatest Stretch e/s Strength Back Squat (EMOM 8 min 5 Back Squats @~65%) [...]

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

WOD – 20220128 Warm-up Warm-up 3 Rounds – 6/8 cal Row – 16 MB Clean – 8 MB Strict Press – 16 Sit-Up – 8 Scap Pull-Up Mobility – 10 Cat/Cow Slow – 45 sec (accumilated) Supinated Bar Hang Workout Metcon (AMRAP – Rounds and Reps) AMRAP 32 min – 16 Pull-Up – 24/32 cal [...]

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

WOD – 20220127 Warm-up Warm-up For 9 min – 9 Burpees – 3 Strict Press + 3 Push Press + 3 Split Jerk – 9 BB Good Morning – 3 Inch Worm – 50 Single Under -> 30 Double Under Mobility – 10 pass-through e/d – 45 sec Puppy Pose Strength Split Jerk (5-3-3-1-1) 5 [...]

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

WOD – 20220126 Warm-up Warm-up EMOM 9 min 1.min: 12 Medball Cleans 2.min: 9/12 Cal Row 3.min: 20 Medball Shoulder to Shoulder (it) Mobility 2 rounds – 30 sec Wall Hinge – 10 Swimmer Strength Power Snatch (10 min to build to a daily heavy set of 5 tng reps) Snatch Pull (4 sets of [...]

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

WOD – 20220125 Warm-up Warm-up For 8 min – 5 Tempo Air Squats (3/3/3/0) -> Tempo Front Squats – 10 Hollow Rocks – 10 Samson Lunges (it) – 10 Push-Ups Mobility – 60 sec Frog Stretch – 45 sec Pigeon Stretch e/s Strength Front Squat (EMOM 10 min 5 Front Squats @60-65%) Workout Metcon (AMRAP [...]

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

WOD – 20220124 Warm-up Warm-up 3 Rounds – 250/300m – 20 Air Squat – 15 Sit-Up – 10 S2OH with the empty bar – 10 Scap Push-Up Mobility – 30 sec Knight Stretch e/s – 30 sec Wall Squat Twist e/s Strength Toes-To-Bar (E2MOM for 6 min max unbroken TTB) Hollow Hold (E2MOM for 6 [...]

Posted by Emanuel Erlewein on Jan. 22, 2022 in WOD-Post

WOD – 20220122 Warm-up Warm-up 3 rounds – 20 Jumping Jacks – 5 Hang Muscle Snatch – 5 BTN Press – 5 Overhead Squats – 5 Squat Snatch Mobility 2 rounds – 45 sec Dragon Stretch e/s – 45 sec dynamic Puppy Pose Workout 1 Power Snatch + 1 Hang Squat Snatch (Weight) In 12 [...]

Posted by Emanuel Erlewein on Jan. 21, 2022 in WOD-Post

WOD – 20220121 Warm-up Warm-up For 8 min – 50 Single Under – 10 Cuban Press – 10 Tuck Ups Mobility – 30 sec Side Bent e/s – 30 sec Runner Stretch e/s Strength DB Press Complex (5 sets) 5 sets – 5 Dual DB Strict Press – 5 Dual DB Push Press – max [...]