Posted by Emanuel Erlewein on Nov. 23, 2021 in WOD-Post

WOD – 20211123 Warm-up Warm-up 3 rounds – 10 cal Row – 10 Ring rows Workout Metcon (5 Rounds for reps) 5 sets 500m row @5k pace -3-5 sec Rest 1 min between sets. e.g. If your 5k pace is 2:03/500m, aim for 1:58-2:00/500m for todays intervals Accessory – 100 banded Bicep Curls -> every [...]

Posted by Emanuel Erlewein on Nov. 22, 2021 in WOD-Post

WOD – 20211122 Warm-up Warm-up 3 rounds – 5 Front Squats – 5 Power Cleans – 5 High Hang Squat Cleans – 5 Strict Press – 5 Overhead Split Squats e/s – 10 Scap. Pull-Ups -> Ring Rows -> 5 strict Pull-Ups Mobility – 10 rus. Baby Maker – 10 The World’s Greatest Stretch e/s [...]

Posted by Emanuel Erlewein on Nov. 20, 2021 in WOD-Post

WOD – 20211120 Warm-up Warm-up 3 min Cardio – then – For 4 Minutes: – 15 Russian KB Swings – 10 Forward Lunges e/s – 5 Pike Push-Ups Mobility – 1 min Cat/Cow – 30 sec Pigeon Pose e/s Workout Metcon (AMRAP – Reps) As a team of 2 2 rounds Each station as AMRAP [...]

Posted by Emanuel Erlewein on Nov. 19, 2021 in WOD-Post

WOD – 20211119 Warm-up Warm-up 3 rounds – 5 Inch Worms – 10 Air Squats -> Jumping Squats – 20 sec Plank -> Hollow Hold -> Hollow Rocks – then – 3 rounds – 7 Hang Clean – 5 Jerk – 3 Box Jump Mobility – 30 sec Downward Dog Calf Stretch e/s – 10 [...]

Posted by Emanuel Erlewein on Nov. 18, 2021 in WOD-Post

WOD – 20211118 Warm-up Warm-up – 5min Rope Skipping (Single Unders, Double Unders, Triple Unders, Boxer jumps, …) – then – 2-3 rounds – 15 Air Squats -> 10 Front Squats – 10 Back Rack Elbow rotations – 5 Downward Dog to Cobra Mobility – 5 90-90 Hip Flows – 10 Russian Baby Makers Strength [...]

Posted by Emanuel Erlewein on Nov. 17, 2021 in WOD-Post

WOD – 20211117 Warm-up Warm-up For 9 min – 10 cal Row – 10 banded Pass Throughs – 5 KB Strict Press e/s – 5 KB Overhead Split Squats e/s Mobility – 1 min Puppy Pose – 10 T-Spine Rotations e/s Strength Seated Seasaw Press (3-4 sets of 10 each side) Rest 30 sec before [...]

Posted by Emanuel Erlewein on Nov. 16, 2021 in WOD-Post

WOD – 20211116 Warm-up Warm-up EMOM 10 min odd: 10 Wallballs even: 10 Tuck Ups Mobility – Joint mobility Complex Strength Squat Snatch (3 sets of EMOM 3) 3 sets of EMOM 3 min – 1 Squat Snatch Rest 1 min between the 3 EMOMs. Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min [...]

Posted by Emanuel Erlewein on Nov. 15, 2021 in WOD-Post

WOD – 20211115 Warm-up Warm-up 3 rounds – 8 Burpees – 12 Ring Rows – 16 Hollow Rocks – 20 banded Good Mornings Mobility – 1 min dynamic banded Lat Stretch e/s – 1 min hanging Shoudler Circles Strength A. Pull-Up Progression Start at level 1 and work through until you find your skill-level: 1. [...]

Posted by Emanuel Erlewein on Nov. 13, 2021 in WOD-Post

WOD – 20211113 Warm-up Warm-up 3 rounds – 40 SU -> DU – 10 Squat Tuck Jumps – 10 Push-Ups – 10 Forward Lunges e/s -> Jumping Lunges e/s Mobility – 1 min Wall Pec Stretch e/s – 1 min dynamic Couch Stretch e/s Strength Bench Press (Weight) EOMOM 14 min odd: 5 Bench Press [...]

Posted by Emanuel Erlewein on Nov. 12, 2021 in WOD-Post

WOD – 20211112 Warm-up Warm-up EMOM 9 min 1.min: 15m Lunges to Lizard 2.min: 12-15 Glute Bridges with pause at the top 3.min: 8 DB Clean & Jerk e/s Mobility – 10 Cat-Cows – 45 sec Single Leg Forwad Fold e/s Strength Single Leg Barbell Deadlifts (3 sets of 10 e/s) Elevated Hamstring Curls (3 [...]