Posted by Emanuel Erlewein on Nov 22, 2022 in WOD-Post

WOD 11/22/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate8 min AMRAP30 sec row(easy)20 sec row (mod)10 sec row (hard)10 Plate Toe Taps (each side)2 Box Steps-Ups (each side)2 Box Jumps 2. Workout Prep2 sets:5/4 Calorie row2 Box Jump Overs (build in height) Workout (3 Rounds for reps) „The Turkey Pardon“ 3 Sets (1 Set Every 8:00)21-15-9*Calorie [...]

Posted by Emanuel Erlewein on Nov 21, 2022 in WOD-Post

WOD 11/21/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6 min AMRAP30 sec bike erg5 jumping air squats4 Single Arm Dumbbell Deadlift (each side)4 Single Arm Dumbbell Hang Snatch (each side)4 Alt. Dumbbell Snatch (total – practice transition) 2. Workout Prep2 sets (build in weight)5 Air Squats2 Dumbbell Snatch Workout (2 Rounds for reps) [...]

Posted by Emanuel Erlewein on Nov 20, 2022 in WOD-Post

WOD 11/20/2022 Sunday-Funday Warm-Up For 9 min. – 10m Inchworm + Push-Up – 10 MedBall Front-Squats – 10 Push-Press Wall-Balls – 10 m Broad-Jumps Pre-WOD – 10-15 min. for Warm-Up and Set-Up WOD 30 rds – 5 Wall-Balls – 3 Box-Jumps (24/30") – 1 Wall-Walk Either as individual or as Partner-WOD as YGIG. [...]

Posted by Emanuel Erlewein on Nov 19, 2022 in WOD-Post

WOD 11/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate1 min. bike/row/ski/run-into- 3 rds– 20 Plate Hops–   5 Down-Ups– 10 Suitcase KB-Deadlifts e/s 2. Workout PrepTeams of 2, split reps equaly 3 rds– 6/8/10 cal. Echo-Bike (7/10/13 cal. C2-Bike)– 4 Burpees– 4 Dual KB Deadlifts– rest 30 sec. b/w rds- Workout (6 Rounds for reps) „Sally“ Teams [...]

Posted by Emanuel Erlewein on Nov 18, 2022 in WOD-Post

WOD 11/18/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm-Up-into- 3 rds (empty barbell or increasing light weight)– 5 Deadlifts– 5 Strict-Presses– 5 Front-Squats– 5 Power Cleans– 5 Thrusters 2. Strength PrepAthletes will be strict pressing for a 4 RM and then perform 2 drop sets off of that established 4 RM. Athletes [...]

Posted by Emanuel Erlewein on Nov 17, 2022 in WOD-Post

WOD 11/17/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip-Halo Warm-Up-into- 3 rds –   5 kipping Knees-Raises–   5 MedBall-Cleans (light weight – focus on hip extension)– 20 m. Plate(s)-Carry (light weight – focus on good positioning) –   5 Empty Bar Back-Squats (slow and steady) 2. Strength PrepAthletes will be back squatting for a 4 [...]

Posted by Emanuel Erlewein on Nov 16, 2022 in WOD-Post

WOD 11/16/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds– 30 sec Burpees–   5 Russian-Swings (focus on hip extension)–   5 Hand Release Push-Ups WOD-Prep 1 rd – 5 Burpees – 5 American-Swings – 3 Push-Ups Workout (AMRAP – Rounds and Reps) “Focus. Speed. I am speed” AMRAP 15– 12 Burpees– 5-10-15-20-25. . .    – [...]

Posted by Emanuel Erlewein on Nov 15, 2022 in WOD-Post

WOD 11/15/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 min. Erg (easy pace)-into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 min. with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 2-3 rds– 3 High-Hang-Clean– 3 Hang-Clean– 3 Clean (PVC or Empty Barbell) * Athletes should focus on footwork and finishing their pull 2. Strength [...]

Posted by Emanuel Erlewein on Nov 14, 2022 in WOD-Post

WOD 11/14/2022 Warm-Up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s Warm-Up-into-AMRAP 8– 30 sec. Single/Double-Unders– 10 Heel-to-Toe-Rocks–   3 Inchworms– 10 sec. Handstand-Hold WOD-Prep 1 rd – 4 m. Front-Rack Walking-Lunges – 10 Double-Unders – 1 Wall-Walk WOD (3 Rounds for reps) „Lightning McQueen“ Freedom (RX’d)3 sets– 2 rds   – 50 m. Front-Rack Walking-Lunge (2×15/22,5)   – 50 [...]

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

WOD 11/13/2022 Yoga should now be available for booking for all of you. If you have your own Yoga Matt, please bring it. Looking forward to seeing you tomorrow.Wir haben Euch jetzt für die Yogakurse freigeschaltet. Ihr könnt Euch jetzt also anmelden. Falls Du Deine eigene Yoga-Matte hast, bringe diese bitte mit. Wir freuen uns, [...]