Posted by Emanuel Erlewein on Okt. 01, 2018 in WOD-Post

MONTAG 20181001 Mira/David Warm-Up 2 Rounds 500/400m Row 12 Banded Pull Down 12 Air Squat 12 KB SDHP Squat Mobility Skill / Strength E3MOM 15 3 Tempo Back Squat @22X0 5 Tempo Pull Up @22X0 WOD 3RFT 400m Run 30 DB Deadlift 20 DB Lunges 10 DB Hang Squat Clean (Weights: 2xDB @22.5/15kg) [...]

Posted by Emanuel Erlewein on Sep. 29, 2018 in WOD-Post

Samstag 20180928 Saskia Warm-Up EMOM12 – Row – Ski – Bike Skill / Strength Find your 3RM Deadlift of the day – 5×5 @75% of your 3RM WOD 4 rounds – 10 KB FS @12/20 – 20 Push ups – 30 walking lunges – 40m KB Farmers carry @24/32 [...]

Posted by Emanuel Erlewein on Sep. 28, 2018 in WOD-Post

FREITAG 20180928 EMANUEL / Tom / SELINA Warm-Up 2 Rounds 45 sec on /15 sec off – DU – Air Squat – Superman Hold – Stick Passthrough – Stick OH Lunges Skill / Strength BB Warm-Up – 10 Front Squat – 5 Strict Press – 5 SOTS Press – 10 OHS – 7×5 OHS Increasing [...]

Posted by Emanuel Erlewein on Sep. 27, 2018 in WOD-Post

Thursday 20180927 Dom / Julian Warm-Up 3 rds – 100m run –   5 Scapula Pull-Ups – 10 American-Swings –   5 MedBall-Cleans – 10 Sit-Ups –   5 Wall-Squats – 10 sec Handstand (Wall-Climb) Skill / Strength 7 rds – 1 Clean + 1 Hang-Clean – 5 (weighted) Pull-Ups WOD 5 rds – 10 [...]

Posted by Emanuel Erlewein on Sep. 26, 2018 in WOD-Post

MITTWOCH 20180926 Emanuel / Saskia Warm-Up 3 rounds – 5 Push-ups – 10 Sit-ups – 15 Air squats Mobility & Barbell Warm up Skill / Strength 5 rounds – 3 Push Jerks directly into – 5 squat jumps – 5 jumping lunges (e/s) Rest 90sec. WOD 4 rounds – 600 m run – 40 KB [...]

Posted by Emanuel Erlewein on Sep. 25, 2018 in WOD-Post

Dienstag 20180925 Mira Warm-Up – Reise nach Jerusalem 2 Rounds – 60 Single Under – 10 Air Squats with twist – 10 Medball Pushups Skill / Strength 20 min to find your heavy Backsquat for the day – 4x 5 Backsquat @75% WOD For time – 100 Wallballs – EMOM 6 V-Ups [...]

Posted by Emanuel Erlewein on Sep. 24, 2018 in WOD-Post

Montag 20180924 David Warm-Up 2 Rounds 250m Row 8 Scap. Pull-ups 8 Beat Swings 8 DB C&J (es) 50 Single Under Skill / Strength 5 Rounds – Banded Barbell Strict Press – (Weighted) Pull-ups WOD AMRAP 12 4 Hang Power Clean @60/40kg 8 S2OH 30 DU [...]

Posted by Emanuel Erlewein on Sep. 22, 2018 in WOD-Post

WOCHENTAG 2018MMTT 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 Sep. 21, 2018 in WOD-Post

Freitag 20180921 Emanuel Mobility3 Rounds10 Kneeling Shoulder Dislocates10 Prone PVC Presses10 KB Snatches15m Waiters Walk (e/s)20 sec wrist mobility Warm-Up2 Rounds– 3 min of HS holds or / walking90 Sec Rest StrengthWork up to 75% of 1 RM3×5Deadlift @ 75% of 1RM + TnG WOD IAMRAP 10– Run 200m– 10 KB 24/16kg– 5 TB Rest [...]

Posted by Emanuel Erlewein on Sep. 20, 2018 in WOD-Post

Donnerstag 20180920 Dom/Julian Warm-Up Run 800m Then 3 rounds: 10 Air Squat 10 Pike Push Ups 5 Jumping Squats 30sec Handstand Hold Skill / Strength 4 sets of 12 DB Thrusters (AHAP) Rest 2-3min between sets WOD E8M for 3 rounds Run 800m 30 Thruster @15/20kg 15 Burpees [...]