Posted by Emanuel Erlewein on Aug 04, 2018 in WOD-Post

Samstag 20180804 Emanuel Warm-Up As many as needed 6 Rounds – 30 sec Jump Rope Sprint Session Warm up – 15m Skill / Strength 1 RM Squat Clean; AHAP ; athlete choose start position WOD Running clock @0-8 minutes – 250m Row – 15 KB swings 32/24 – 25 Burpees – 15 KB Swings – [...]

Posted by Emanuel Erlewein on Aug 03, 2018 in WOD-Post

Freitag 20180802 Emanuel / SaskiaWarm-Up 400 M run EMOM10– 15 Squats– 15 Sit-Ups– 15 KB Swings– 15 Lunges– 15 Push Ups Skill / StrengthFind your 1RM 1 Push Jerk + 1 Split Jerk WOD3 rounds– 15 KB Swings @24/16– 5 Burpee Box Jump Over– 15 Sit-Ups– 5 Burpee Box Jump Over– 15 DB Push Jerk [...]

Posted by Emanuel Erlewein on Aug 02, 2018 in WOD-Post

Donnerstag 20180802 Mira / Julian Warm-Up Farmer & Lumberjacks 1 rd 30 sec on / 30 sec off – Row – Active Hang – Ski – Single-Unders – Bike Mobility 2 rds – 30 sec Ankle-Mobilisation e/s – 30 sec Banded Triceps-Stretch e/s Skill / Strength E3MOM 12 – Suicide-Sprints 5/10/15m – 4 Front-Squats WOD [...]

Posted by Emanuel Erlewein on Aug 01, 2018 in WOD-Post

MITTWOCH 20180801 Emanuel / Saskia / Selina Warm-Up 2-3 rounds of – 10 x Wallball @9/6kg – 10 x Hindu Push-ups – 10 x KB Swings @16/8kg Mobility – 20 Shoulder Dislocates – Banded Internal / External Rotation of shoulder @90 degrees – Banded Front to OH Rotation of shoulder still @90 degrees Strength BenchPress [...]

Posted by Emanuel Erlewein on Jul 31, 2018 in WOD-Post

Dienstag 20180731 Dom/Mira/Saskia Warm-Up 10 Cal Sprint on Bike Then 3 Rounds for quality: 10 Air Squats 5 Hindu Push Ups 10 Overhead Squats 3 Wall Walks Mobility Banded Heel Cord Super Front Rack Strength: 10-8-6-4-2 Overhead Squats Rest 2-3min between sets WOD 3 Rounds For Time: 400m Run 12 Alternating Pistol Squats 6 Ring [...]

Posted by Emanuel Erlewein on Jul 30, 2018 in WOD-Post

WOCHENTAG 20180730 Mira/David Warm-Up 600/500m Row 50 Jumping Jacks 40 Walking Lunges 30 V-Ups/Sit-Ups 20 KB Swings 10m Walk Out + Push-Up Mobility World’s Greatest Stretch Pass-Through Skill/Strength E3MOM 15 4x each side (8 total Rounds) 1 KB Swing 1 KB Clean 1 KB Snatch 1 KB Squat *Switch hands after each completed complex. KB [...]

Posted by Emanuel Erlewein on Jul 28, 2018 in WOD-Post

Samstag 20180728 Emanuel / Saskia Warm-Up 3 Rounds of: – 20 Reps Straight Leg Toe Kicks (Zombie Walk) – 10 Reps Inch Worm – 20 Reps of Sit-Ups – 10 Reps of Push-Ups – 10 Lunges e/s with Upper Body Twist Strength Deadlift – 5RM 5 – 5 – 5 – 5 – 5 WOD [...]

Posted by Emanuel Erlewein on Jul 27, 2018 in WOD-Post

Freitag 20180727 Emanuel/Tom/Selina Warm-Up 0:30 sec each – Active Spiderman – Push-up to Down Dog – Active Samson – PVC Pass Through – PVC OHS Mobility – 1:00 Squat Hold (Barbell on Knees) – 0:30 Lat (e/s) – 1:00 Warrior Squat Movement Prep Gymnastic – 10 Scap Pull-ups – 10 Kip Swings – 5stric pull [...]

Posted by Emanuel Erlewein on Jul 26, 2018 in WOD-Post

Donnerstag Mira/Julian Warm Up Row 1000/800 m then Row 5 Rounds: 20 sec all out, 40 sec chill pace 3 Rounds: 3x Jumping Complex (Box Jump into deep squat into broad jump) 10 banded Push ups Strength 5 Rounds 5 Backsquat @ 80% of 1 RM inbetween: 6 Ring Dips (Box Dips, weighted Dips…) WoD [...]

Posted by Emanuel Erlewein on Jul 25, 2018 in WOD-Post

WOCHENTAG 20180725 David / Saskia Warm-Up 3 rounds – 400 m run – 10 air squats – 10 Sit ups – 10 KB swings Mobility 2 rounds Banded passthroughs Frog Stretch Skill/Strength/etc. Thruster 3 – 3 – 3 – 3 – 3 – 3 (incr. weight) WOD 3 rounds – 5 Thruster – 10 T2B [...]