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

Thursday, June 2nd 2022 Warm-up A. General ‚Coach Says‘ Like Simon says but performing Warm-up movements. Ie: "Coaches says, hold a squat," "Coach says, do 6 Quad pulls" "Do a dynamic monkey clap!" Anyone who does the monkey claps performs 3 burpees. B. Activation 2 sets 6/6 Single leg, Dual KB, RDL 8 V-ups 4/4 [...]

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

Wednesday, June 1st 2022 Warm-up A. General 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Good Mornings with empty bar B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Front rack elbow rotations 3 Tempo cleans Weightlifting Power [...]

Posted by Emanuel Erlewein on Mai 31, 2022 in WOD-Post

Tuesday, May 31st 2022 Warm-up A. General 3 rounds 10/8 cal Row @increasing intensity 10 Hollow rocks 5/5 Hanging scapular C.A.R’s B. Activation 3 sets @ascending 3 x 1 & 1/2 Strict press @light, mod, mod-heavy 10 Banded W-Y C. Metcon prep 5 Dual DB Deadlifts 5 DB Hang cleans 5 Weighted sit-ups* 5 Cal [...]

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

Monday, May 30th 2022 Warm-up A. General 3 rounds 200m Run @ increasing intensity 5 Beat swings 10 Rotating scorpions 5/5 World’s greatest stretch B. Specific 2 rounds 4 pull-ups 8 Push-ups 12 Air squats + Vest if you have it Metcon Metcon (Time) Mini Murph 5 rds – 400m run – 15 Pull-Ups – [...]

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

Sunday, May 29th 2022 Warm-up A. General 30 Cal Row -Gradually building pace from easy to hard B. Mobility Soft tissue mobilization With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific 2 sets -100m legs only row -10 tuck jumps to broad jumps* -10 alternating bird dogs [...]

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

Saturday, May 28th 2022 Warm-up A. General Amrap 6 minutes 12 In and out squats 10 Squat clean wall balls 8 Banded lateral hops (4per side) B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific 3 sets 3 Push-up to downward dogs 7 Glute bridge + DB floor press 8/6 Cal Machine @hard Metcon [...]

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

Friday, May 27th 2022 Warm-up A. General 2min Row/Bike/Ski/Run At the top of each min: 10 Wall balls B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific 2 sets @empty bar – 10 sec swimmer stretch – "Bang bang drill" – 6-10 Tall Jerks – 6 Push [...]

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

Thursday, May 26th 2022 Warm-up A. General 2min Row/Bike/Ski/Run 400m B. Mobility Prone PVC press 10-15 repetitions C. Specific 2 sets 25′ Inch worms 6 Alternating spiderman stretch 20 seconds Reverse plank + march Weightlifting Metcon Every 2 mins for 12minutes – 10 Bent over rows @moderate – 6 Alternating DB bench press/Floor press @ [...]

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

Wednesday, May 25th 2022 Warm-up A. General Row 150m 25′ samson stretch lunges Row 200m 10 Beat Swings 10 Muscle snatches B. Mobility Elevated Banded ankle rocks 10/side @5second hold in compression C. Specific 3 sets 4 Back squat: ramp up 4-8 Shrimp squat or bulgarian split squat Weightlifting Back Squat (4 x 6 @60-70%) [...]

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

Tuesday, May 24th 2022 Warm-up A. General EMOM 4 minutes odd- Single or Double unders Even- 30 seconds "heel toe walk" B. Activation 2 rounds 25ft of lateral in and out ladder drill 10 Banded Good Mornings 3/3 Abmat turkish get-ups 5/5 Bottom up kb press C. Wall Ball toss games Pair up members and [...]