Posted by Emanuel Erlewein on Nov. 05, 2021 in WOD-Post

WOD – 20211105 Warm-up Warm-up – 2 min your favorite Cardio – 2 min your 2nd favorite Cardio Then 2 Rounds: – 10 Schwimmer Cycles – 10 Hollow Rocks – 10 Scap Push-Ups – 10 empty BB Cluster Mobility – 60 sec Dragon Stretch e/s – 60 sec Wall Hinge Strength Overhead Squat (4 sets [...]

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

WOD – 20211104 Warm-up Warm-up Rowing prep – 3 sets of 300m row – rest 1 min between sets – Increase pace each set towards goal pace for 5k Workout 5k Row (Time) Max Effort 5k Row This is the start of some progessive rowing. Please note your total time and your 500m average! 2:12/500m [...]

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

WOD – 20YYMMDD Warm-up Warm-up 3 Rounds – 20 Hollow Rocks – 16 Single KB DL (rd1) -> Russian KB Swings (rd2) -> American KB Swings (rd3) – 12 Ring Rows – 8 Scapular Pull-Ups Mobility – 60 sec Half Split e/s – 60 sec Seated Forward Fold Skill Ring Muscle-Up Progression For 15 Minutes, [...]

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

WOD – 20211102 Warm-up Warm-up – 3 min of rowing with 22spm or less – then – 3 rounds – 5 Clean Deadlift – 5 Clean Pull – 5 Power Clean Mobility – 10 Cat-Cow – 45 sec Manual Tricpes Stretch e/s Strength Power Clean (3 sets of 5 touch and go) Building in weight [...]

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

WOD – 20211101 Warm-up Warm-up For 9 min – 10 Air Squats -> Front Squats – 10 Single Leg Glute Bridge e/s – 5 Cossack Squats e/s – 5 Burpee Broad Jumps Mobility – 1 min Front Rack Elbow Rotations – 1 min Russian Baby Makers Strength Front Squat (12 min to build to a [...]

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

WOD – 20211030 Warm-up Warm-up For 9 min – 12 Down-Ups –> Burpees – 12 Squat to Heel Raise –> Jumping Squats – 8 Beatswings – 8 Scaled Push-Ups (one step down from your normal scale) – 8 Med-Ball Squat Cleans Mobility – 45 sec Downward Dog Calf Stretch e/s – 45 sec Pigeon Pose [...]

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

WOD – 20211029 Warm-up Warm-up 2 rounds – 500 m Row/1000 m Bike/500 m Ski – 15 Sit ups – 10 Push ups – 10 Jumping Squats Mobility 5 min of "rolling" using a foam roller or lacrosse ball Workout Metcon (Time) 3 rounds – 20 American KB Swings @16/24kg – 20 Goblet Squats – [...]

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

WOD – 20211028 Warm-up Warm-up EMOM 9 min 1.min: 12-15 Down-Ups 2.min: 9-12 Barbell Good Mornings 3.min: 3-6 Inch Worms Mobility – 45 sec Half-Kneeling Hamstring Stretch e/s – 10 Kneeling T-spine rotations e/s Strength Deadlift (1 rep every 30 sec for 10 min) Every 30 sec for 10 min (20 sets) – 1 Deadlift [...]

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

WOD – 20211027 Warm-up Warm-up For 9 min – 15/12 Cal Row – 10 Ring Rows – 30 sec Wall Sit Mobility – 10 DB Walking Deadlifts e/s (light weight!) – 10 Single DB Sotts Press e/s (light weight!) Workout Metcon (Time) – 100/85 cal Row – 50 Dual DB Box Step Over @2×15/22.5kg – [...]

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

WOD – 20211026 Warm-up Warm-up 5 min Cardio (Run, Row, Ski, Bike, Rope, Burpee, …) 3 rounds – 10 Scapular Push-ups – 10 Dual DB Strict Press – 10 DB Bent over Row Mobility – 60 sec Puppy Dog – 60 sec Cobra Strength Push Press (8 min to build to a daily 4RM) Shoulder [...]