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

Home WoD – 20210205 Warm-up Warm-up 2 rds 40 sec on / 20 sec off – Feet-Elevated Walk-Outs – Wall-Squats – Bent-Over Side-Raises – Hollow-Hold (accumulate) – BP Front Arm-Raises – Headstand Mobility 3 rds – 1 min Wrist-Mobility – 1 min Puppy-Pose – 10 Prone Arm-Raises Strength Handstand Hold (AMRAP for as long as [...]

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

Home WoD – 20210204 Warm-up Warm-up EMOM 9 – 30-40 Jumping Jacks – 20 Good Morning – 10 Burpees Mobility 2 rds – 30 sec Reclined Pigeon Stretch e/s – 30 sec Half split e/s Strength 6 rds – 8 SIngle Leg Romanian Deadlifts e/s – 8 Single Leg Glute Bridges with elevated leg e/s [...]

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

Home WoD – 20210203 Warm-up Warm-up 2 rds – 20 Plank Shoulder-Taps i/t – 15 High Backpack Russian-Swings – 10 Arch-Rocks – 5 Push-Ups – 10 Hollow-Rocks – 15 Bent-Over Backpack-Rows – 20 Reverse Lunges i/t2 rds – 1 min Low Dragon Pose e/s – 1 min Couch-Stretch e/s Mobility 2 rds – 1 min [...]

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

Home WoD – 20210202 Warm-up Warm-up 3 rds – 25 Double Tabs – 10 Bent over Side Raises – 10 No Jump Burpees – 10 Tuck Jumps Mobility – 2 min Couch Stretch e/s Strength Bent Over Row (5 rounds of 8) Hold at the top position for 5 sec on each rep. Workout Metcon [...]

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

Home WoD – 20210201 Warm-up Warm-up 3 rds – 10 Lunges i/t – 20 High Knees i/t – 10 Sit-Ups – 5 Push-Ups Mobility 2 rds – 1 min Lying Chest Opener e/s – 1 min Downward Dog to Cobra Strength Push-ups (Every 45sec, 50% of beep test) -> e.g. you did 20 reps on [...]

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

Home WoD – 20210131 Warm-up Warm-up 3 rds – 6 Sideplank Rotations e/s – 12 Reverse Lunges i/t – 6 Heel Taps e/s – 12 Lunges i/t Mobility – 2 min Knight Strech to Hamstring Strech e/s – 2 min Seal Pose Strength Weightlifting Basics – use a woodstick/broom even a towel or band I) [...]

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

Home WoD – 20210130 Zoom-Link Link for Kids training at 11:00, which is not only for kids: https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09 Warm-up Warm-up 3 rds – 10 Good Mornings (Tempo 3-3-3-1) – 6 Russian Babymaker – 10 Supermen – 6 Hollow Rocks Mobility 2 rds – 1 min Forward Fold – 1 min Couch Stretch e/s Strength I) [...]

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

Home WoD – 20210129 Warm-up Warm-up AMRAP 6 – 10 Pike Push-Ups – 10 m Beast Walk – 10 Lunges e/s – 5 Burpees Mobility 2 rds – 12 Pass Throughs – 1 min Chest Opener e/s Strength Handstand (Progression) I) 3 rds – 10 Eccentric-Loaded Shoulder-Stretch (Broomstick w/ filled bottle on Couch) – 1 [...]

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

Home WoD – 20210128 Zoom-Link Here is the link for the Zoom training today with Mira and Saskia at 7pm! https://us02web.zoom.us/j/85041585066?pwd=MWk1d3c5VFNMN21aT1JldXR4R1VIZz09 Meeting-ID: 850 4158 5066 Kenncode: 357149 Warm-up Warm-up 3 rds – 40 Jumping Jacks – 30 sec Hollow Hold – 20 Walk out w/ Toe Touches i/t – 10 1+1/2 Air Squats Strength 4 [...]

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

Home WoD – 20210127 Warm-up Warm-up 3 rds – 15 Air Squats – 10 Warrior Squats i/t – 10 Lunge to Knee Drives e/s – 5 m Duck Walk Mobility 2 – 3 rds – 1 min Box Assisted Ankle Stretch e/s – 5 90-90 switches with Hip Extension e/s Strength Pistol (Progression) I) Accumulate [...]