Posted by Emanuel Erlewein on Mrz 01, 2021 in WOD-Post

Home WoD – 20210301 Warm-up Warm-up 3 rds – 10 Downward Dog/Push-Up Position Transitions (2 sec hold) – 8 World Greatest Stretch e/s – 6 Crab-Walk Steps e/s forward and bachwards – 4 Push Up Walks (Front/Back/Side/Close) Mobility 2 rds – 10 Russian Baby Maker – 1 min Calf Raises TEMPO 0-2-2-2 Strength Push-ups (Beep [...]

Posted by Emanuel Erlewein on Feb 28, 2021 in WOD-Post

Home WoD – 20210228 Warm-up Warm-up 3 rds – 10 Push-Ups – 10 Squats – 10 Sit-Ups Mobility 2 rds – 30 sec Pigeon Pose e/s – 1 min Frog Stretch – 30 sec Kneeling Quad Stretch e/s Strength E3MOM 12 – 6 Weighted Cossack Squats e/s* – 6 Weighted Curtsy Squats e/s* * Choose [...]

Posted by Emanuel Erlewein on Feb 27, 2021 in WOD-Post

Home WoD – 20210227 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 4 rds – 10 sec Plank-Hold – 10 Plank-Walks i/t – 10 Side Planks L&R i/t – 10 Hollow-Rocks Mobility 3 rds – 30 sec Couch Stretch e/s – 30 sec Scorpion Stretch e/s Strength [...]

Posted by Emanuel Erlewein on Feb 26, 2021 in WOD-Post

Home WoD – 20210226 Warm-up Warm-up For Quality and Breathing (TC 10) – 200 Single-Unders Every Break and @End perform 5 Inch-Worms – 200 Revers-Unders Every Break and @End perform 5 Push-Ups – 200 Double-Unders Every Break and @End perform 15 Superman-Rocks Mobility 2 rds – 30 sec Reverse Handstand Activation Walk – 30 sec [...]

Posted by Emanuel Erlewein on Feb 25, 2021 in WOD-Post

Home WoD – 20210225 Warm-up Warm-up 3 rds – 6 slow Down-Ups – 12 Sit-Ups – 15 Pinch Odd-Object Bend-Over Row Mobility 2 rds – 15 Russian Baby Makers – 60 sec Saddle Pose Strength Rows / Tricep-Extensions 5 rds (40 sec each) – Bent-Over Eagle Rows – Upright Rows – Bend-Over Trizeps Extensions e/s [...]

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 – [...]