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

WoD – 20210903 Warm-up Warm-up – 3min of Cardio (Row, Ski, Bike, Run, Rope) – then – 3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Power Clean – 3 Strict Press – 3 Push Press – 3 Push Jerk Mobility – 10 BB Front Rack Elbow Rotations e/s – 45 sec [...]

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

WoD – 20210902 Warm-up Warm-up 3 rounds – 200/150 m row – 5 Single KB OH Lunges e/s – 10 Burpees – 10 Goblet Squats Mobility – 1 min Squat Stretch – 10 Russian Baby Maker Strength Back Squat (3 sets of 12) All 3 sets at the weight from 16.08. + 5-10%. Example: When [...]

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

WoD – 20210901 Warm-up Warm-up 2 rounds – 200 m Run – 10 Beatswings – 10 Ring Rows Mobility 2 rounds – 1 min Shoulder Box Stretch – 45 sec Half Split e/s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 30 min – 400m Run or 500m Row/Ski or 1000m Air Bike – 20 [...]

Posted by Emanuel Erlewein on Aug. 31, 2021 in WOD-Post

WoD – 20210831 Warm-up Warm-up For 8 minutes – 30 Jumping Jacks – 5 Bent Over IYT’s with DB – 20 Air Squats Mobility 3 rounds e/s – Childs pose into – Cobra into – Downfacing Dog into – Runner Stretch into – Forward Fold into – Plank Strength Strict Press (3 sets of 10) [...]

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

WoD – 20210830 Warm-up Warm-up 3 rounds – 8 Tuck Jumps – 8 Good Mornings @ BB – 8 Pike Push-Ups – 8 Glute Bridges w/ 3 sec hold Mobility – 10 Cat Cow – 45 sec Foward Fold – 45 sec Prayer Stretch Strength Deadlift (EMOM 8 min) After warming up to 60-70% of [...]

Posted by Emanuel Erlewein on Aug. 28, 2021 in WOD-Post

WoD – 20210828 Warm-up Warm-up Partner warm-up for 9 min While on partner goes through the three exercises, the other partner rows. Switch after one round. – 5 Inch Worms – 10 Single DB STOH e/s – 10 Burpee Mobility – 10 Downward Dog to Cobra transitions – 45 sec Wall Hinge Workout Metcon (Time) [...]

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

WoD – 20210827 Warm-up Warm-up 3 rounds – 10 cal Row – 10 Lunges e/s – 10 Muscle Cleans (stick/BB) – 10 STOH (stick/BB) Mobility – 10 The world’s greatest stretch e/s – 10 Scorpion Stretch e/s Strength Split Jerk (Every 2 min for 10 min) E2MOM 10 – 3 Split Jerks Note: Building in [...]

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

WoD – 20210826 Warm-up Warm-up – Run 400m – then – 2 rounds – 10 Hollow-to-Arch Rolls – 10 scapular Push-Ups Workout Today’s focus is on moving well and consistent. For a total of 3 rounds, alternate between A and B with 2 min of rest between. Metcon 3 rounds AMRAP 5 min – 12/9 [...]

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

WoD – 20210825 Warm-up Warm-up 3 rounds – 10 Hang KB Snatch it (light weight!) – 30 sec KB OH Hold e/s – 10 Burpee – 5 Inch Worms Mobility – 45 sec Wall Hinge – 45 sec Banded Lat Stretch e/s Strength Working on handstand skills: 3-4 rounds – 5-10 deficit Box Pike HSPU [...]

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

WoD – 20210824 Warm-up Warm-up For 9 min – 30 Single Unders – 15 Air Squats -> 10 Front Squats w/ Stick or BB – 10 Scapular Pull-Ups Mobility – 45 sec Couch Stretch e/s – 45 sec Frog Stretch – 45 sec Puppy Pose Strength Front Squat (6 sets of 3) Perform ALL 6 [...]