Posted by Emanuel Erlewein on Feb 24, 2021 in WOD-Post

Home WoD – 20210224 Warm-up Warm-up 3 rds – 10 slow Squats – 10 Push-Ups – 5 Windmills e/s Mobility 2 rds – 1 min Ankle Stretch e/s – 1 min Squat Opener Pistol specific: 2-3 rds – 1 min Couch Stretch e/s – 10 Russian Baby Makers – 5 Knee to Floor e/s Strength [...]

Posted by Emanuel Erlewein on Feb 23, 2021 in WOD-Post

Home WoD – 20210223 Warm-up Warm-up 3 rds – 7 Wall-Squats – 9 Squat-Sit Hip Rotations e/s – 11 Alternating Bromstick Backrack Elbow Rotations e/s Mobility 2 rds – 45 sec Lying Chest Stretch e/s – 10 regular Pass-Throughts – 10 reverse Pass Throughts Strength Klokov-Press and Sotz-Press I) 3 rds – 10 Klokov-Presses – [...]

Posted by Emanuel Erlewein on Feb 22, 2021 in WOD-Post

Home WoD – 20210222 Warm-up Warm-up 4 rds – 40 Jumping Jacks – 4×4 Arm Circles (e/s, e/d) – 4 Push-Ups, tempo 4444 Mobility 2 rds – 1 min Puppy Pose – 1 Min Frog Stretch Strength Push-ups (Every 15 sec 30% of test) For as long as possible, perform 30% of beep test result [...]

Posted by Emanuel Erlewein on Feb 21, 2021 in WOD-Post

Home WoD – 20210221 Warm-up Warm-up 5 rds – 10 Superman Lat Pulldowns – 10 Broomstick OHS – 15-30 sec Wall Sit directly into – 10 Wall Sit Heel Raises – 20 High-Knees e/s Mobility 3 rds – 20 sec Cobra – 20 sec Child’s Pose – 20 sec Hurdler’s Hamstring Stretch e/s Strength Posterior [...]

Posted by Emanuel Erlewein on Feb 20, 2021 in WOD-Post

Home WoD – 20210220 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 2 rds – 30 Jumping Jacks – 25 Sit-Ups – 20 Glute Bridges – 15 Curtsy Lunges i/t – 10 Hollow-Rocks Strength Core 4 rds – 0:30 min V-Ups – 0:30 min Flutter Kicks – [...]

Posted by Emanuel Erlewein on Feb 19, 2021 in WOD-Post

Home WoD – 20210219 Warm-up Warm-up 2 rds – 10 Arm Circles e/d – 10 Down-Ups – 10 Pike Push-Ups – 10 Supermen Mobility – 1 min Wrist Circles – 1 min Extended Childs Pose with active arms Strength Handstand (Progression) I) 4 rds – 10 Feet-Elevated Pike-Walk-Ups – 10 Stick-Swimmer II) 1 rd – [...]

Posted by Emanuel Erlewein on Feb 18, 2021 in WOD-Post

Home WoD – 20210218 Zoom-Link Join us for another live Zoom training today at 7pm! Zoom-Meeting beitreten https://us02web.zoom.us/j/82972330497?pwd=ZXpIN056QjgwODdTS2syWlF4Z0xCQT09 Meeting-ID: 829 7233 0497 Kenncode: 832884 Warm-up Warm-up 3 rds – 10 Reverse Lunges into High Knee e/s – 10 Slow-motion side shuffles e/s – 10 One and a half Squats – 30 sec Wall-Sit Mobility – [...]

Posted by Emanuel Erlewein on Feb 17, 2021 in WOD-Post

Home WoD – 20210217 Warm-up Warm-up AMRAP 8 – 10 Cross Lunges to Squats e/s – 12 Single Leg Romanien Deadlifts i/t – 10 Lying Leg Raises – 12 Down-Ups Mobility 2 rds – 2 min Pigeon Stretch e/s – 2 min Upward Dog Pistol specific: 2-3 rds – 1 min Box Assisted Ankle Stretch [...]

Posted by Emanuel Erlewein on Feb 16, 2021 in WOD-Post

Home WoD – 20210216 Warm-up Warm-up 3 rds (40 sec On / 20 sec OFF) – Reverse Scapular Push-Ups – High Knee Jumps – External Rotation Plank-Position Scapular Push-Ups – Half Burpees Mobility 2 rds – 45 sec Internal Shoulder Stretch /w Towel e/s – 1 min Prayer-Stretch Strength Towel Actions 5 rds – 12 [...]

Posted by Emanuel Erlewein on Feb 15, 2021 in WOD-Post

Home WoD – 20210215 Warm-up Warm-up AMRAP 10 – 10 Jumping Jacks – 10m Bear-Crawl – 10 Hollow-Rocks Mobility 2 rds – 1 min Triceps Stretch e/s – 1 min Downward Dog Stretch Strength Push-Up (Progression) I) 3-5 rds – max effort hold on last weeks deficit (chest on hands level) – 6 10-sec Isometric [...]