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 [...]

Posted by Emanuel Erlewein on Jan. 20, 2022 in WOD-Post

WOD – 20220120 Warm-up Warm-up EMOM 9 min – 45 sec on/ 15 sec off 1.min: Back Lunge into Squats 2.min: Glute Bridges 3.min: (Side) Plank Mobility – 60 sec Couch Stretch* e/s – 60 sec Pigeon Stretch* e/s * dynamic or static is of your choice Strength Back Rack Box Step Up (3-4 sets [...]

Posted by Emanuel Erlewein on Jan. 19, 2022 in WOD-Post

WOD – 20220119 Warm-up Warm-up For 8 min – 30 SU/DU – 10 single Arm russian KB Swings l. – 10 KB OH Triceps Extensions – 10 single Arm rus. KB Swings r. – 5 Ring Push-Ups Mobility – 60 sec Chest Stretch e/s – 12 Tea Tables w/ 3 sec Hold on Top Skill [...]

Posted by Emanuel Erlewein on Jan. 18, 2022 in WOD-Post

WOD – 20220118 Warm-up Warm-up "Intro & Warm Up [0:00-12:00] 3 rounds – 12/10 Cal Row – 10 Squats – 10 Beatswings Mobility [12:00-16:00] – 15 Swimmer – 30 sec (Twisted) Lizard e/s Strength [16:00-36:00] A. Power Clean – 10 min to build to a daily heavy set of 5 tng Power Cleans B. Clean [...]

Posted by Emanuel Erlewein on Jan. 17, 2022 in WOD-Post

WOD – 20220117 Warm-up Warm-up 3 min Row then 2 rounds – 10 Warrior Squat e/s – 5 Inchworm – 10 Zercher Squat (stick or empty bar) – 5 Push Press Mobility – 30 sec Samson Stretch e/s – 30 sec Box Shoulder Stretch Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: [...]

Posted by Emanuel Erlewein on Jan. 15, 2022 in WOD-Post

WOD – 20220115 Warm-up Mobility Strength Workout [...]

Posted by Emanuel Erlewein on Jan. 14, 2022 in WOD-Post

WOD – 20220114 Warm-up Warm-up EMOM 9 min (~50sec of work each minute) 1.min: Row 2.min: alternating Plank Shoulder Taps 3.min: Wall Squats – into – – 1 min Overhead Squat Hold (stick or empty BB) Mobility 2 rounds – 5 Russian Baby Maker – 5 BTN Sotts Press with stick Strength Today’s strength part [...]

Posted by Emanuel Erlewein on Jan. 13, 2022 in WOD-Post

WOD – 20220113 Warm-up Warm-up – 4 min cardio of choice – into – – 4 min of rope skipping practice Workout Metcon (AMRAP – Reps) EMOM 40 min 1.min: SkiErg 2.min: Burpees to 6" target (~15cm) 3.min: Echo Bike 4.min: Double Under 5.min: Rest Notes: Settle for fixed number of calories/reps for each movement [...]

Posted by Emanuel Erlewein on Jan. 12, 2022 in WOD-Post

WOD – 20220112 Warm-up Warm-up 3 rounds – 10 Down-Ups – 15 Air Squats – 15 Glute Bridge – 10 Deadlifts (Feel free to add small weights from round to round. 1st round with EMPTY BB) Strength Deadlift (11-9-7-5-3) 5 sets with decreasing reps and increasing weight. Rest up to 2 min between sets. Workout [...]