Posted by Emanuel Erlewein on März 16, 2019 in WOD-Post

SAMSTAG 20190316 Emanuel Warm-Up 2 Round – 1 x Suicide Drill (easy going – 0-5-0-10-0-15-0-20) – 1 x Jump Rope 5 min – 10 x KB Deadlifts – 10 x KB High Pulls Specific Warm-Up – Sumo DLHP; work up to WOD weight – Row Warm Up Pre-WOD 2 Rounds – Easy – 5 Sumo [...]

Posted by Emanuel Erlewein on März 15, 2019 in WOD-Post

Freitag 20190315 Emanuel Warm-Up 3 rounds – 250m row – 10 KB swings – 10 OHS with wodden stick – 10 banded passthroughs Skill / Strength 10 x Complex: 1 Power Snatch + 2 Snatch Pulls – Increase weight each round WOD 9 min AMRAP – 250m row – 10 Power snatch @60/40 [...]

Posted by Emanuel Erlewein on März 14, 2019 in WOD-Post

Donnerstag 20190314 Julian Warm-Up 2 rds 30 on / 30 off – Banded-Squats – Sit-Ups – American-Swings – DU (-„Practise“) – Bike Mobility 2 rds – 45 sec BTN Bench-Triceps-Stretch w/ (Tech-) Bar – 45 sec Foamroll Upper-Back Skill / Strength 5 rds – 3 Tempo Front-Squats @355X – 5 High Tuck-Jumps – 5 Pull-Ups [...]

Posted by Emanuel Erlewein on März 13, 2019 in WOD-Post

Mittwoch 20190313 Philo Warmup: 500m Row/Ski/Bike  3 Rounds for time:  10 Scapula Pull-ups 10 Beat-Swings 10 Banded OH-Lunges Technique TGU and finding weights Skill: E2MOM 20 5 Turkish Get-ups e.s. WOD AMRAP 5  5 Hollow Rocks 5 Tuck Crunches 5 V-Ups [...]

Posted by Emanuel Erlewein on März 12, 2019 in WOD-Post

Dienstag Mira Warm Up Row 700/500 2 Rounds 10 KB Press Ups 15 Sit-ups 10 Scap Pull-ups   Wrist Warmup Shoulder Mobility Strength I) Work up to a heavy 3 Split Jerk II) 5×1 @105% of I) WOD 3 RFT 40/30 Cal Row 30 KB Snatches 24/16 20 T2B [...]

Posted by Emanuel Erlewein on März 11, 2019 in WOD-Post

Montag 20190311 Dom Warm-Up EMOM12 1. 50sec Row (Light Pace) 2. 10 (slow) Squats + 10 Lunges 3. 5x10m Shuttle Run 4. 10 Amercian KB Swings + 10 Superman Rocks Skill / Strength On the 3:00 x 5 2 High Hang Squat Cleans +2 Hang Squat Cleans +2 Squat Cleans -> start @ approx. 50% [...]

Posted by Emanuel Erlewein on März 09, 2019 in WOD-Post

WOCHENTAG 2019MMTT TRAINER NAMEN Warm-Up RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG Skill / Strength RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG WOD RUNDEN ANZAHL – ÜBUNG – ÜBUNG – ÜBUNG – ÜBUNG [...]

Posted by Emanuel Erlewein on März 08, 2019 in WOD-Post

Freitag 20190308 Emanuel / Saskia Warm-Up 2 Rounds – 2 Min SU – 4 Burpees – 6 Sit Ups – 8 Push Ups Strength – Work up to 65% of your 1 RM Bench Press EMOM in 20 minutes / 10 Rds Odd Minutes – 5 Bench Presses (65% of 1RM) Even Minutes – 8 [...]

Posted by Emanuel Erlewein on März 07, 2019 in WOD-Post

Donnerstag 20190307 Dom Warm-Up 2 Rounds Row 375m 10 Single Arm DB Deadlifts e/s 10 Single Arm DB OH Lunges e/s 15 Glute Bridges Skill / Strength 7-5-5-3-3-3 Deadlift – Rest 90 seconds between sets WOD 21-15-9 for time: Hang Snatch @30/45 Overhead Squats [...]

Posted by Emanuel Erlewein on März 06, 2019 in WOD-Post

Mittwoch 20190306 Saskia / Philo / Emanuel Warm-Up 2 rounds – 50 SU – 10 KB Swings – 10 Air squats – 10 walk outs Skill / Strength EMOM10 – 45 sec dead hang – 45 sec max effort ring rows WOD Filthy Fifty [...]