Posted by Emanuel Erlewein on Aug 12, 2022 in WOD-Post

WOD – 08/12/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- Every minute (7 minutes) 4 Wall Ball Thrusters (light) 6 Push-ups 8 Sit Ups 2. Workout Prep 1 set: 5 Wall Balls 3 Handstand Push-ups 4 Alternating V-ups Workout Metcon (7 Rounds for reps) "The Lorax" Freedom (RX’d) 7 [...]

Posted by Emanuel Erlewein on Aug 11, 2022 in WOD-Post

WOD – 08/11/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm up -into- 3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side) 2. Workout Prep 3 sets: 10 Double Unders 3 Dumbbell Deadlifts [...]

Posted by Emanuel Erlewein on Aug 10, 2022 in WOD-Post

WOD – 08/10/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) 20 seconds on/10 seconds off -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + [...]

Posted by Emanuel Erlewein on Aug 09, 2022 in WOD-Post

WOD – 08/09/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 3 minute Row – 3 x (30 sec easy, 20 sec med, 10 sec fast) -into- 6 min amrap: 3 inch worms 4 Up downs over Rower 5 Sit ups (focus on leg extension) 2. Workout Prep 1 set: 5/4 Calorie Row [...]

Posted by Emanuel Erlewein on Aug 08, 2022 in WOD-Post

WoD – 08/08/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 2:00 Run/2:00 Bike -into- 3 sets: 5 Kip Swings 5 Scap Pull-ups 5 Thrusters (empty bar – build) 2. Workout Prep 1 set: 5 Pull-ups 5 Thrusters 100m Run (workout pace) Workout Daniel (Time) [...]

Posted by Emanuel Erlewein on Aug 07, 2022 in WOD-Post

WOD 8/07/2022 Warm Up Warm-up 3 rounds – 10/7 cal Bike or Row – 10 Shoulder Taps – 10 KB Sumo Dead Lifts – 10 Toe Touches Workout Metcon EMOM 20 min (cap at 45 sec each min) 1.) 15/10 cal Row 2.) 7 single arm DB Push Press e/s @ 22,5/15 kg, RX+: 20/30 [...]

Posted by Emanuel Erlewein on Aug 06, 2022 in WOD-Post

WOD 8/06/2022 Warm Up Warm-up 3 Rounds – 20 Ice Skaters (10 e/s) – 10 Strict Press (empty BB) – 5 Hindu Push-Ups 2 Rounds – 20 Jumping Squats – 10 Good Mornings – 5 Down Ups Mobility [12:00-16:00] – 1 Min Wrist Stretch – 1 Min Saucy Girl Strength Strict Press (Find a heavy [...]

Posted by Emanuel Erlewein on Aug 05, 2022 in WOD-Post

WOD 8/05/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to Bar 5 Handstand Push-ups (each) Workout Metcon (Time) [...]

Posted by Emanuel Erlewein on Aug 04, 2022 in WOD-Post

WOD 8/04/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: :45-second Machine (different every set) 10 m Sled Push (empty) 10 m Sled Pull (empty) 3 Dumbbell Deadlifts :10 sec Sandbag Hold 2. Workout Prep Set up for all 3 workouts while working up in weight. During the 3-minute rest, athletes [...]

Posted by Emanuel Erlewein on Aug 03, 2022 in WOD-Post

WOD 8/03/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Workout [...]