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 [...]

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 [...]