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

Monday, June 20th 2022 Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tempo Squat Snatch Weightlifting Snatch (Weight) Squat Snatch + [...]

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

Sunday, June 19th 2022 Warm-up General Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100). The number of meters above or below 100 [...]

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

Saturday, June 18th 2022 Warm-up A. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. BMU Drills/ Modification Drills 1. Glide Swing Beginner/Int: Off Boxes Advanced: Jumping into Glide swing 2. Practice BMU Beginner/Int: Jumping BMU Adjust height [...]

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

Friday, June 17th 2022 Warm-up A. General Row 30 seconds 8m Spiderman Lunges Row 45 seconds 10 Jumping lunges Row 60 seconds @ hard 10 Muscle Cleans B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific 1. 10 Alternating Glute Bridge MArch 10 Good mornings [...]

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

Thursday, June 16th 2022 Warm-up General Jog 400m 2 rnds – 8m Soldiers walk – 8m Side lunges – 15m out and back side shuffle B. Specific (Part A) Ladder drills – Hop Scotch – Scissor drill – One leg forward hop out – One leg forward hop back – Icky Shuffle C. Specific (Part [...]

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

Wednesday, June 15th 2022 Warm-up A. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec [...]

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

Tuesday, June 14th 2022 Warm-up A. General 20/16 Calorie Row, Stiff leg 2 rnds 10 Wide stance inchworm push ups 10 KB Sumo deadlifts/KB SDLHP 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 2 Deadlift lift [...]

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

Monday, June 13th 2022 Warm-up A. General Medicine Ball toss Pair up members and they can throw reps of within a time window of: – Chest pass – Overhead pass – Wall Ball Pass – Split stance toss (rotational) – etc B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific Split [...]

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

Sunday, June 12th 2022 Warm-up A. General – 200m jog/row – 8m Inchworm – 200m jog/row – 8m Crab walk – 200m jog/row B. Mobility Banded front delt PNF stretch – 5 x 5 sec Contract/5 sec Stretch C Specific 2 sets – 8 Band Flies – 8 Banded horizontal press (like push up but [...]

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

Saturday, June 11th 2022 Warm-up A. General 2 rnds Partner WU – Run 200m with light medball, pass @ 100m – 20 Plank med ball toss – 20 tall kneeling med ball chest pass B. Set-up Help athletes get setup for ring muscle ups and ring muscle up modifications Allow for time to warm up, [...]