Posted by Emanuel Erlewein on Dez. 13, 2021 in WOD-Post

WOD – 20211213 Warm-up Warm-up For 8 min – 4/5 cal Echo Bike – 10 Beatswings -> Hanging Knee-Raises -> 5 TTB – 10 alt. DB Snatches – 10 Wallballs Mobility – 1 min Puppy Pose – 1 min Couch Stretch e/s Workout Metcon (5 Rounds for reps) Every 4 min for 5 rounds* – [...]

Posted by Emanuel Erlewein on Dez. 12, 2021 in WOD-Post

WOD – 20211212 Warm-up Warm-up For 8 min – 10m Bear Walk – 10 Air Squats – 10m Duck Walk – 10 Tuck Jumps – 10m Lizard Walk – 20 sec Hollow Hold Mobility – 1 min Puppy Pose – 10 T-Spine Rotations e/s Strength 3 rounds as supersets – 10-15 Hip Thrusts w/ 3 [...]

Posted by Emanuel Erlewein on Dez. 11, 2021 in WOD-Post

WOD – 20211211 Warm-up Warm-up 3 rounds – 20 Jumping Jacks – 10 Lunges i/t – 8 Beatswings – 5 Swimmer Circles – 5 Burpees Mobility 2 rounds – 5 Shinbox Thoracic Rotation e/s – 10m Deadlift March Strength 4 rounds – 4-8 Strict Tempo Pull-Ups (2/0/2/0) – 10-15 Tempo Push-Ups (2/0/2/0) – Rest 90 [...]

Posted by Emanuel Erlewein on Dez. 10, 2021 in WOD-Post

WOD – 20211210 Warm-up Warm-up For 8 min – 32 SU/DU – 8 Air Squats – 8 Strict Press w/ Stick -> BB – 8 Tea Tables Mobility – 10 Worlds Greatest Stretch e/s – Keep it dynamic! – 10 Wall Slides Strength Strict Press (10 RM) Strict Press (- 2 sets of max reps [...]

Posted by Emanuel Erlewein on Dez. 09, 2021 in WOD-Post

WOD – 20211209 Warm-up Warm-up 2 Rounds – 1:30 min easy Row – 12 Hollow Rocks – 1 min moderate Row – 12 Supermen – 30 sec fast Row – 12 Hanging Knee Raises Mobility – 10 Cat-Cows – 10 dynamic Samson Stretch e/s Workout Metcon Rowing Progression 3 sets – 1000m Row @5k pace [...]

Posted by Emanuel Erlewein on Dez. 08, 2021 in WOD-Post

WOD – 20211208 Warm-up Warm-up 3 rounds – 6/9 cal Echo Bike – 6 lat. Burpees over Bar – 12 Hollow Rocks – 3 Clean Pulls – 3 Hang Power Cleans – 3 Front Squats – 3 Hang Squat Cleans Mobility – 1 min alt. Front Rack Elbow Rotations – 1 min Baby-Makers Strength Squat [...]

Posted by Emanuel Erlewein on Dez. 07, 2021 in WOD-Post

WOD – 20211207 Warm-up Warm-up 2 rounds – 15 banded Pull Apart & Pass Throughs – 15 G2OH w/ Plate – 10 Beatswings – 10 Piked Push-Ups Mobility – 45 sec Elevated Childs Pose – 45 sec Pec Stretch e/s Strength A. For 8 Min 1. Practice swinging up into a Handstand and hold as [...]

Posted by Emanuel Erlewein on Dez. 06, 2021 in WOD-Post

WOD – 20210612 Warm-up Warm-up For 7 min – 12/15 cal Row – 16 Air Squats -> Jumping Squats – 12 Box Step-Overs – 16 Glute Bridges Mobility Weighted Squat Stretch – 30 sec middle/hips – 15 sec ankles e/s – 30 sec stability (5 sec knees-off-elbow reps) Strength EMOM 12 min odd: 6 Back [...]

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

WOD – 20211204 Warm-up Warm-up EMOM 9 min 1. 5 Push-Ups + 5-10 Hollow Rocks 2. 10 Air Squats -> Front Squats -> Squat Cleans 3. 10 Piked Push-Ups -> Strict Press -> Push jerks Mobility – 45 sec Couch Stretch e/s – 45 sec rus. Baby Maker – 45 sec dynamic Worlds Greatest Stretch [...]

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

WOD – 20211203 Warm-up Warm-up For 9 min – 1 min Rope Skipping – 10 Plate Halo e/d – 10 Wrist Circles e/d – 10 Sumo Squat to Calf Raise – 10 Banded Pull-Apart – 20 sec Reverse Grip Dead Hang Mobility – 10 Passthroughs e/d – 10 Swimmer Cycles Skill Ring Muscle-Up Progression For [...]