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

WOD – 20200811 Dienstag, den 11.08.2020 Saskia | Mira Warm-up Warm-up – Run 400 2 rounds – 20 Good Mornings – 15 Squats – 10 Push-Ups Pre-WOD – warm up your DU – build up to WOD weight and practice movements Workout Metcon (4 Rounds for reps) AMRAP 6 min – Run 200 – 10 [...]

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

WOD – 20200810 Montag, den 10.08.2020 Jonny | Max | Thorben | Christopher Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Wall Squats – 10 Reverse Lunges (e/s) – 10 Overhead Squats Strength Today’s strength part consists of 2 pieces. First perform 3 sets of OHS (A) and then continue with the Lunges [...]

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

WOD – 20200808 Samstag, den 08.08.2020 Emanuel Warm-up Warm-up 2 Rounds – 10 Lunges (e/s) – 10 KB High Pulls (e/s) – 10 Burpees – 10 KBS @ light weight (prep for WoD) Workout Metcon (AMRAP – Reps) In 15 min, get as far as possible: 12-10-8-6-4-2-4-6-8-10-12 – Alt. KB Floor Press 15/10kg – Cal [...]

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

WOD – 20200807 Freitag, den 07.08.2020 Emanuel | Christopher | Chris | Max Warm-up Warm-up AMRAP 9 min – 9 Down & Up – 9 Air Squat -> Back Squat – 9 Sit-Ups – 9 Wall-Ball Shot Pre-WOD – go through the movement standards Workout Metcon (Time) – 100 Wall-Ball Shot @6/9kg – 100 Back [...]

Posted by Emanuel Erlewein on Aug. 06, 2020 in WOD-Post

WOD – 20200806 Donnerstag, den 06.08.2020 Dom Warm-up Warm-up -750/600m Row 2-3 Rounds – 3 Snatch Deadlift – 3 Snatch Pull – 3 Power Snatch – 3 OHS – 3 Snatch Balance Strength Today’s strength part consists of three 3 min EMOMs with Power Snatches. Rest 1 min between EMOMs. The weight should be increased [...]

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

WOD – 20200805 Mittwoch, den 05.08.2020 Dom | Philo Warm-up Warm-up – 5 min Warm Up Run 2 Rounds – 30 sec Couch Stretch (e/s) – 10 Air Squat -> Front Squat – 10 Split Squats (e/s) Strength Front Squat (3 sets of 10) Use the same weight than on the 03.06.2020 (sets of 8) [...]

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

WOD – 20200804 Dienstag, den 04.08.2020 Saskia | Mira Warm-up Warm-up – 5 min Single/Double Under/Rope skipping 2-3 Rounds – 10 (Seated) Wall Angels – 10 Hollow Rocks – 10 Superman Rocks – 10 Scapular Pull-Up Skill Pull-Up – 2-4 sets of 8-10 Beatswings – 5 min of Pull-Up practice – 2-4 sets of max [...]

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

WOD – 20200803 Montag, den 03.08.2020 Jonny | Christopher Warm-up Warm-up 3 Rounds – 10/8 Cal Row – 30 sec Standing Forward Fold Stretch – 10 Glute Bridge – 10 Good Morning Strength Deadlift (3 sets of 10) @weight from 29.06.2020 (sets of 8) or heavier Pre-WOD – set up the rower and the box [...]

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

WOD – 20200801 Samstag, den 01.08.2020 Chris Warm-up Warm-up 3 Rounds – 11 Air Squat – 9 Down & Up – 7 DB Strict Press (e/s) – 30 sec Downward Facing Dog Strength Today’s strength part is focused on the shoulders. Alternate between A1 and A2, but do not perform them as supersets! Half Kneeling [...]

Posted by Emanuel Erlewein on Juli 31, 2020 in WOD-Post

WOD – 20200731 Emanuel | Sally | Chris | Max Warm-up Warm-up – 500/400m Row – 400m Run – into – – 5 min of Double Under practice Workout This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around! Metcon 3 Rounds – 100 [...]