Posted by Emanuel Erlewein on Sep. 11, 2020 in WOD-Post

WOD – 20200911 Freitag, den 11.09.2020 Emanuel | Flo Warm-up Warm-up – 750/600m Row 2-3 rounds – 3 Hang Muscle Clean – 3 Hang Power Clean – 3 Front Squat – 3 Hang Squat Clean Strength 3-position Power Clean (~10-15 min to build to a moderately heavy set) 1 High Hang Power Clean (pocket position) [...]

Posted by Emanuel Erlewein on Sep. 10, 2020 in WOD-Post

WOD – 20200910 Donnerstag, den 10.09.2020 Julian Warm-up Warm-up 3 rounds of 45 sec on, 15 sec off: – Russian Swings -> American Swings – Wall Squats – Squat Sit with alternating Ankle Dorsiflexion (pushing knees forward) Strength Full Body KB Flow (~10 min to build to a moderate set of 2) Off-Set Push-Up + [...]

Posted by Emanuel Erlewein on Sep. 09, 2020 in WOD-Post

WOD – 20200909 Mittwoch, den 09.09.2020 Dom | Philo Warm-up Warm-up AMRAP 9 min – 50 Single Under – 10 Beatswings – 5 Dips – 1 Wall Walk Strength Split class in 2 groups. Each group gets ~10 min to work on kipping HSPU and Ring Dips. kipping Handstand Push-Up (~10 min of practice) kipping [...]

Posted by Emanuel Erlewein on Sep. 08, 2020 in WOD-Post

WOD – 20200908 Dienstag, den 08.09.2020 Chris | Mira Warm-up Warm-up – 3 min Cardio (Row, Run, Rope Skipping, …) 3 Rounds -10 Barbell Thruster – 10 Lunges e/s – 10 Supermen Strength Today’s strength part focuses on the legs. The back squats (A1) and the Bulgarian Split Squats (A2) are performed as supersets. Rest [...]

Posted by Emanuel Erlewein on Sep. 07, 2020 in WOD-Post

WOD – 20200907 Montag, den 07.09.2020 Jonny | Christopher | Thorben Warm-up Warm-up 3 rounds – 250/200 m row – 10 Deathmarch Steps alt. e/s – 10 Medball-Thruster – 10 Deadlift w/ empty BB Pre-WOD – Prepare box setup for WOD (Focus: no long way between DL and WBS) – Work up to WOD-weight for [...]

Posted by Emanuel Erlewein on Sep. 05, 2020 in WOD-Post

WOD – 20200905 Samstag, den 05.09.2020 Emanuel Warm-up Warm-up 10 min of rowing with 50 sec easy and 10 sec hard Pre-WoD Mobility Strength Power Snatch (15 min to build to a heavy 3-position Power Snatch) 3-position Power Snatch: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch [...]

Posted by Emanuel Erlewein on Sep. 04, 2020 in WOD-Post

WOD – 20200904 Freitag, den 04.09.2020 Emanuel | Flo Warm-up Warm-up 2 rounds – 30 sec Couch Stretch (e/s) – Squat Hip Opener (hold for 30 sec) – 10 Air Squat -> 10 Front Squat – 10 Wallballs Strength Today’s strength part is the next iteration of our Front Squats. Further decreasing the reps in [...]

Posted by Emanuel Erlewein on Sep. 03, 2020 in WOD-Post

WOD – 20200903 Donnerstag, den 03.09.2020 Dom Warm-up Warm-up 3 rounds – 90 sec Rope Skipping – 5 Clean Deadlift + 5 Clean Pull + 5 Power Clean – 7-10 Scapular Pull-Up – 7-10 Beatswings Pre-WOD – go through movements and scaling options Workout Metcon (AMRAP – Rounds and Reps) AMRAP 25 min – 1 [...]

Posted by Emanuel Erlewein on Sep. 02, 2020 in WOD-Post

WOD – 20200902 Mittwoch, den 02.09.2020 Saskia | Dom | Philo Warm-up Warm-up 3 rounds – 10 Cal Row – 10 DB stirct Press (e/s) – 10 (seated) Wall Angels – 10 Bent Over Reverse Butterfly Strength Today’s strength part is a superset of single DB strict press and Lu raises. Rest 1-2 min between [...]

Posted by Emanuel Erlewein on Sep. 01, 2020 in WOD-Post

WOD – 20200901 Dienstag, den 01.09.2020 Saskia | Mira Warm-up Warm-up 3 Rounds – 100m Run – 10 Wallballs – 5 strict Pull-ups/Ring Rows Strength (C2B) Pull-Ups and/or Bar Muscle-Up practice Kipping Pull-Ups: Beatswings, Hip- Movement, Initialisierung Bewegung von Oben, -> options: with Box Butterfly Pull-Ups: https://www.youtube.com/watch?v=PhcFO_T9mRw -> options: with Box, small Butterflies Bar Muscle-Up [...]