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

Sunday, July 3rd 2022 Warm-up A. General 2mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5 seconds stretch moving your chest toward the floor C. Activation 2 sets 5/5 Single leg broad jump 5 Scapular car rotations/Direction [...]

Posted by Emanuel Erlewein on Jul 02, 2022 in WOD-Post

Saturday, July 2nd 2022 Warm-up A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 8/8m Single arm OH Carry 20 Seconds/side PNF lat stretch on floor B. Specific 3 sets 100m Straight leg row 100m Arms only row 30 seconds double under / triple under practice 3 beat swings + 3-5 CTB 3-5 [...]

Posted by Emanuel Erlewein on Jul 01, 2022 in WOD-Post

Friday, July 1st 2022 Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific 2 sets 3 clean first pull 3 muscle clean 3 [...]

Posted by Emanuel Erlewein on Jun 30, 2022 in WOD-Post

Thursday, June 30th 2022 Warm-up A. General EMOM 4 1- Bike/Row/Ski 2- 5-7 inchworm push ups 3- Bike/Row/Ski 4- 5-10 box jump B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets -3 Rope climb Box technique pulls [...]

Posted by Emanuel Erlewein on Jun 29, 2022 in WOD-Post

Wednesday, June 29th 2022 Warm-up A. General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 7/7 Banded monster walks B. Specific 2 sets -5 Front rack elbow rotations -5 Tempo Front squats @5s down -3-5 Broad Jumps Weightlifting Front Squat (1 rep max) TC; 14 min Score: weight Metcon Metcon (Time) 7 rounds [...]

Posted by Emanuel Erlewein on Jun 28, 2022 in WOD-Post

Tuesday, June 28th 2022 Warm-up A. General 3 rounds 30 sec Row 30sec on Banded air squats* Reverse plank Double unders * B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 9 Hollow banded lat pull downs 3-7 Transition muscle ups Gymnastics Metcon (Time) For time 30 Ring Muscle-ups TC: 8 min [...]

Posted by Emanuel Erlewein on Jun 27, 2022 in WOD-Post

Monday, June 27th 2022 Warm-up A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch B. Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings * C. Specific -5 Halting Snatch Deadlifts -5 Muscle Snatch -5 Power Snatch -5 OHS -5 Tempo Snatch (slow down [...]

Posted by Emanuel Erlewein on Jun 26, 2022 in WOD-Post

Sunday, June 26th 2022 Warm-up General A. Wall Ball Volleyball You can have 1 or 2 "courts" depending on the size of your class. Having smaller groups will allow equal distribution of wallballs. B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 2 sets 12/10 Cal Row [...]

Posted by Emanuel Erlewein on Jun 25, 2022 in WOD-Post

Saturday, June 25th 2022 Warm-up A. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded PNF lat stretch 30 sec per side Metcon [...]

Posted by Emanuel Erlewein on Jun 24, 2022 in WOD-Post

Friday, June 24th 2022 Warm-up A. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5 Scap pulls + 1 kipping [...]