Posted by Emanuel Erlewein on Juni 29, 2020 in WOD-Post

WOD – 20200629 Montag, den 29.06.2020 Jonny | Max | Thorben Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Good Mornings – 30 sec Samson Stretch (e/s) – 10 Single Leg Romanian Deadlift (5 e/s; use KB, DB, BB or no weight at all) Strength Today’s strength part is performed as 3 supersets [...]

Posted by Emanuel Erlewein on Juni 27, 2020 in WOD-Post

WOD – 20200627 Samstag, den 27.06.2020 Emanuel Warm-up Warm-up 3 rounds – 15 KB Swings (start with russian, continue with american) – 10 stick/empty BB OH Lunge (e/s) – 10 Single Arm KB Push Press (e/s) – 10 Wall Squat Strength Overhead Lunge (4 sets of 10 each side) Workout Metcon EMOM 15 min 1.min: [...]

Posted by Emanuel Erlewein on Juni 26, 2020 in WOD-Post

WOD – 20200626 Freitag, den 26.06.2020 Emanuel | Chris | Max Warm-up Warm-up 2 rounds – 250 m Row – 15 Air Squat – into – – 5 min of Single Under / Double Under practice Workout Metcon (Time) 2 Rounds – 2000m/1750m Row – 150 Double Under (300 Single Under) – 100 Air Squat [...]

Posted by Emanuel Erlewein on Juni 25, 2020 in WOD-Post

WOD – 20200625 Donnerstag, den 25.06.2020 Dom Warm-up Warm-up 3 rounds with 45 sec on, 15 sec off – Burpee – alternating DB Snatch – Box Step Overs @20/24" Workout Metcon (AMRAP – Rounds and Reps) AMRAP 12 min – 6 Devil Press – 6 lateral Burpee Over DBs – 6 DB Power Clean – [...]

Posted by Emanuel Erlewein on Juni 24, 2020 in WOD-Post

WOD – 20200624 Mittwoch, den 24.06.2020 Dom | Philo Warm-up Warm-up 3 rounds – 10 Scapular Push-Ups – 10 Scapular Handstand Push-Ups – 10 Single Arm DB Strict Press (e/s) – 1 Wall Walk into 15-30 sec Wall-Facing HS Hold Strength Strict Handstand Push-Up (3 sets of max reps) Scale in a way you’re able [...]

Posted by Emanuel Erlewein on Juni 23, 2020 in WOD-Post

WOD – 20200623 Dienstag, den 23.06.2020 Saskia | Mira Warm-up Warm-up Row 750/600m 2-3 rounds 3 Power Clean 3 Front Squat 3 Squat Clean 3 Strict Press 3 Push Jerk 3 Split Jerk Strength Clean and Jerk (Build to a moderate set of 3) Clean and Jerk are supposed to be performed as Squat Cleans [...]

Posted by Emanuel Erlewein on Juni 22, 2020 in WOD-Post

WOD – 20200622 Montag, den 22.06.2020 Jonny | Max | Thorben | Mira Warm-up Warm-up AMRAP 9 min – 9 Reverse Lunge (e/s) – 9 Russian Baby Maker – 9 Warrior Squats (9 rotations to each side) – 9 Air Squats with a 3 sec descend Strength Back Squat (Every 2 min, 10 jumping squat [...]

Posted by Emanuel Erlewein on Juni 20, 2020 in WOD-Post

WOD – 20200620 Samstag, den 20.06.2020 Emanuel Warm-up Warm-up AMRAP 8 min – 8 Reverse Lunge (e/s) – 8 empty BB Deadlift – 8 empty BB Front Squat – 8 Burpee Strength Front Squat (5 sets of 6) Goal is to build in weight comared to the front squats performed on 03.06.2020. Workout Metcon (Time) [...]

Posted by Emanuel Erlewein on Juni 19, 2020 in WOD-Post

WOD – 20200619 Freitag, den 19.06.2020 Emanuel | Sally | Chris | Max Warm-up Warm-up 3 rounds – 15 KB Swings (start with Russian, continue with American) – 10 KB Kang Squat – 5 KB Strict Press (e/s) Strength KB Squat Clean (4 sets of 12) Performed with 2 KBs and 2 min rest between [...]

Posted by Emanuel Erlewein on Juni 18, 2020 in WOD-Post

WOD – 20200618 Donnerstag, den 18.06.2020 Julian Warm-up Warm-up 3 min erg or burpee 2-3 rounds – 5 hang Snatch Deadlift – 5 hang Snatch Pull – 5 hang Power Snatch with 3 sec pause in catch Strength Hang Power Snatch (Sets of 5) Build to a moderate-heavy set of 5 Workout Metcon (Time) 5-15-25-35 [...]