Posted by Emanuel Erlewein on Dez. 04, 2021 in WOD-Post

WOD – 20211204 Warm-up Warm-up EMOM 9 min 1. 5 Push-Ups + 5-10 Hollow Rocks 2. 10 Air Squats -> Front Squats -> Squat Cleans 3. 10 Piked Push-Ups -> Strict Press -> Push jerks Mobility – 45 sec Couch Stretch e/s – 45 sec rus. Baby Maker – 45 sec dynamic Worlds Greatest Stretch [...]

Posted by Emanuel Erlewein on Dez. 03, 2021 in WOD-Post

WOD – 20211203 Warm-up Warm-up For 9 min – 1 min Rope Skipping – 10 Plate Halo e/d – 10 Wrist Circles e/d – 10 Sumo Squat to Calf Raise – 10 Banded Pull-Apart – 20 sec Reverse Grip Dead Hang Mobility – 10 Passthroughs e/d – 10 Swimmer Cycles Skill Ring Muscle-Up Progression For [...]

Posted by Emanuel Erlewein on Dez. 02, 2021 in WOD-Post

WOD – 20211202 Warm-up Warm-up 3 rounds – 10 alt. DB Snatch (light weight) – 10 Good Mornings (stick -> BB) – 10 Front Squats (stick -> BB, squat cleans in 3rd round) – 3 Inch Worm Mobility – 45 sec Pigeon Pose e/s – 45 sec Standing Forward Fold Strength Sumo Deadlift (3 sets [...]

Posted by Emanuel Erlewein on Dez. 01, 2021 in WOD-Post

WOD – 20211201 Warm-up Warm-up For 8 min – 30 SU/DU – 10 Strict Press -> Push Press -> Push Jerk @ Stick/BB – 5 cal Bike – 10 Sit-Ups – 10 Tuck Jumps Mobility Joint Circles Work from extremities to core (e.g. from wrists and ankles towards spine and hips). Circle in each direction [...]

Posted by Emanuel Erlewein on Nov. 30, 2021 in WOD-Post

WOD – 20211130 Warm-up Warm-up 1000/800 m Row 3 rounds – 10 Reverse Lunges into Squats it – 10 Down Ups – 10 Cat Cow Strength Front Squat (3-4 sets of 10) On the first 5 reps of each set, pause for 3 sec at bottom position. Workout Metcon (AMRAP – Reps) AMRAP 7 min [...]

Posted by Emanuel Erlewein on Nov. 29, 2021 in WOD-Post

WOD – 20211129 Warm-up Warm-up – 500/400 m Row – then – 3 rounds – 5 Air Squats (slow!) – 5 Snatch Grip Shrugs – 5 High Hang Snatch High Pulls – 5 Hang Muscle Snatch – 5 Power Snatch Mobility – 10 Wall Slides – 10 T-Spine Rotations e/s Strength Power Snatch (4 sets [...]

Posted by Emanuel Erlewein on Nov. 27, 2021 in WOD-Post

WOD – 20211127 Warm-up Warm-up 2 rounds – 20/15 Cal Row – 10 strict press – 10 BB OHS – 10 Hanging Leg Raises – 10 BB GM Mobility – 10 Warrior Squats – 45 sec banded Lat Stretch e/s Workout Metcon (Time) – 100 Cal Row – Side Plank Hold – 100 HSPU – [...]

Posted by Emanuel Erlewein on Nov. 26, 2021 in WOD-Post

WOD – 20211126 Warm-up Warm-up For 9 min – 5 Tempo Air Squats (3/3/3/x) – 5 dual DB Hang Cleans – 5 dual DB Thrusters – 5 Box Jumps – 5 Feet Assisted Rope Pull-Ups Mobility – 1 min dynamic Pigeon Stretch e/s – 1 min weighted Squat Stretch w/ Plate Strength Back Squat (12 [...]

Posted by Emanuel Erlewein on Nov. 25, 2021 in WOD-Post

WOD – 20211125 Warm-up Warm-up EMOM 9 min 1.min: 15 KB Deadlifts -> Russian Swings -> American Swings 2.min: 8 KB Hang Clean & Press e/s 3.min: 6-10 KB Windmills e/s Mobility – 10 Thoracic Spine rotations e/s – 10 Cat-Cows Strength 3-4 rounds – 10 KB Bottom Up Press e/s – 10 KB Around [...]

Posted by Emanuel Erlewein on Nov. 24, 2021 in WOD-Post

WOD – 20211124 Warm-up Warm-up 3 rounds – 9 Hollow Rocks -> High Knees -> TTB – 9 Muscle Snatch w/ Stick -> Barbell – 9 BTN Strict Press w/ Stick -> Barbell – 9 OHS w/ Stick -> Barbell Mobility – 10 banded Pull Apart + Pass Through – 10 Wall Squats Strength Overhead [...]