Posted by Emanuel Erlewein on Jan 13, 2022 in WOD-Post

WOD – 20220113 Warm-up Warm-up – 4 min cardio of choice – into – – 4 min of rope skipping practice Workout Metcon (AMRAP – Reps) EMOM 40 min 1.min: SkiErg 2.min: Burpees to 6" target (~15cm) 3.min: Echo Bike 4.min: Double Under 5.min: Rest Notes: Settle for fixed number of calories/reps for each movement [...]

Posted by Emanuel Erlewein on Jan 12, 2022 in WOD-Post

WOD – 20220112 Warm-up Warm-up 3 rounds – 10 Down-Ups – 15 Air Squats – 15 Glute Bridge – 10 Deadlifts (Feel free to add small weights from round to round. 1st round with EMPTY BB) Strength Deadlift (11-9-7-5-3) 5 sets with decreasing reps and increasing weight. Rest up to 2 min between sets. Workout [...]

Posted by Emanuel Erlewein on Jan 11, 2022 in WOD-Post

WOD – 20220111 Warm-up Warm-up 2 Rounds – 500 m Row – 10 Pike Push-Ups – 10 Deadbugs Mobility 2 rounds – 30 sec banded Lat Stretch e/s – 30 sec T-Spine Box Stretch Strength Handstand Push-Ups/Walk 5 Rounds – 10 HSPU (deficit, box) – 20 Shoulder Taps/5 m HS Walk Note: No need to [...]

Posted by Emanuel Erlewein on Jan 10, 2022 in WOD-Post

WOD – 20220110 Warm-up Warm-up For 9 min – 12x5m Shuttle runs – 9 Air Squats -> 9 Front Squat (stick -> BB) – 6 Strict Press -> Push Press -> Push Jerk – 3 Lunge into World’s Greates Stretch e/s Mobility – 1 min Weighted Goblet Squat Stretch – 10 Front Rack Elbow Rotations [...]

Posted by Emanuel Erlewein on Jan 08, 2022 in WOD-Post

WOD – 20220108 Warm-up Warm-up EMOM 9 – 45 sec on/15 sec off 1.min; SkiErg/Bike 2.min: KB Goblet Thruster (light weight!) 3.min: Burpees Mobility – 12 Cat-Cows – 12 Russian Baby Makers Team WoD In teams of 2 Metcon (AMRAP – Rounds and Reps) AMRAP 10 min – divide as you like – 60 Cal [...]

Posted by Emanuel Erlewein on Jan 07, 2022 in WOD-Post

WOD – 20220107 Warm-up Warm-up For 8 min – 10 Box Step-Ups – 10 scap. Pull-Ups – 10 Tuck Jumps – 10 KB/DB Good Mornings Mobility – 45 sec dynamic Hamstring Stretch e/s – 45 sec dynamic banded Lat Stretch e/s Strength Strict Pull-Up (5 rounds of 6-8) Scale up (e.g. adding weight) or down [...]

Posted by Emanuel Erlewein on Jan 06, 2022 in WOD-Post

WOD – 20220106 Warm-up Warm-up – 500/400m row 3 rounds – 3 Clean Pull – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Press – 3 Split Jerk Mobility – 10 Hip Opener e/s – 10 T-Spine rotations e/s Strength Squat Clean and Jerk (EMOM 10 of 2 Clean [...]

Posted by Emanuel Erlewein on Jan 05, 2022 in WOD-Post

WOD – 20220105 Warm-up Warm-up AMRAP 8 min – 10 Cal Row – 10 Push-ups – 5 Pike Push-ups – 5 Burpees Mobility – 60 sec Shoulder Flow e/s – 60 sec Prone Chest Stretch Workout 5 intervals of 4 min with 2 min rest in between Metcon (Calories) Max Cal Echo Bike in 4 [...]

Posted by Emanuel Erlewein on Jan 04, 2022 in WOD-Post

WOD – 20220104 Warm-up Warm-up A. 2 rounds – 30 Jumping Jacks – 10 Back Squats w Stick/Barbell – 10 behind the neck Strict Press B. 5 min Rope Skipping Practice Mobility – 1 min laying Wall Squat Stretch – 15 Swimmer Strength Back Squat (EMOM 10 min of 5 at 60%) EMOM 10 min [...]

Posted by Emanuel Erlewein on Jan 03, 2022 in WOD-Post

WOD – 20220103 Warm-up Warm-up 3 rounds – 10 cal row – 10 Pull-apart & pass-through – 10 Deadbugs e/s – 5 IYT’s on floor Mobility 2 rounds – 30 sec Puppy Dog – 10 Cuban Press Strength KB Complex (3 sets of 5 rounds) 3 sets of 5 unbroken rounds of – 5 Dual [...]