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

WOD – 20220226 Warm-up Warm-up 5 Rounds – 10 cal Row – 8 Light Single-Arm Russian KBS e/s – 6 Push-Up Mobility – 10 Banded Pass-Through e/d – 10 Banded Chest Pull-Apart Strength Bench Press (Weight) Strict Ring Dips (6 sets of 6) Workout Metcon (AMRAP – Reps) "Rep Battle" Competing against a partner for [...]

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

WOD – 20220225 Warm-up Warm-up EMOM 9 min – 45 sec on / 15 sec off 1.min: Lunge into Air Squat 2.min: alt. Deadlift Steps 3.min: 12 Beat Swings + Hollow Rocks in remaining time Mobility – 10 Cat-Cows – 10 rus. Baby Makers – 45 sec standing Forward Fold Strength Deadlift (5 cluster sets [...]

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

WOD – 20220224 Warm-up Warm-up For 6 min – 10 Ring Rows – 10 Scapular Pull-Ups – 5 Inch Worms – 2 Wall Walks – then – – 4 min Double Under practice Mobility – accumulate 60 sec supinate hang Skill A. Bar Muscle-Up practice BMU practice for up to 10 min – Beatswings – [...]

Posted by Emanuel Erlewein on Feb 23, 2022 in WOD-Post

WOD – 20220223 Warm-up Warm-up For 9 min – 300/200 m row – 10 Beatswings – 10 Supermen – 10 Ring Rows Mobility – 10 Elbow Front Rack Rotations – 45 sec Pigeon Pose e/s Strength Power Clean (5 sets of 5) 5 sets of 5 Power Cleans (drop & reset). Directly before each set, [...]

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

WOD – 20220222 Warm-up Warm-up Dodgeball Mobility – 1 min Prayer Stretch – 5 World’s Greatest Stretch e/s Strength KB Complex (Weight) 5 Sets of the following complex – One Arm KB Row into – KB Lunge Clean – KB Press One complex consists of 3 rounds each arm Workout Metcon (Time) 30-20-10 – Cal [...]

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

WOD – 20220221 Warm-up Warm-up EMOM 9 min – Skip Rope – Alternating Lunges – Back Squat (Stick –> Bar) Mobility – 1 min Goblet Squat Stretch – 1 min Schwimmer Strength Back Squat (EMOM 5 min 3 Back Squats) EMOM 5 min – 3 Back Squat @~75% Isometric Split Squat Hold (TABATA) 8 sets [...]

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

WOD – 20220219 Warm-up Warm-up For 9 min Partner A – Bike or Ski Partner B – 9 Reverse Lunges e/s – 3 Deadlifts + 3 Power Cleans + 3 Front Squats (stick -> BB) – 3 Inch Worms Partners switch after each round Mobility – 10 Front Rack Elbow rotations e/s – 10 T-Spine [...]

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

WOD – 20220218 Warm-up Warm-up 3 rounds – 10 Burpees – 10 Ring Rows – 10 Beatswings – 20-30 sec (banded) support Hold – 20-30 sec supinated Bar Hang Mobility – 45 sec Puppy Pose – 45 sec Chest Stretch e/s Skill Ring Muscle-Up Progression For 15 Minutes, work on your personal position(s) in the [...]

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

WOD – 20220217 Warm-up Warm-up For 9 min – 15 Jumping Jacks – 10 Squats -> Overhead Squats – 10 BTN Press – 5 Snatch Balance – 5 Burpee Vertical Jumps Mobility – 1 min Wieghted Goblet Squat Stretch – 10 BTN Sotts Press Strength Squat Snatch (Weight) Starting around ~60% of 1RM EMOM 3 [...]

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

WOD – 20220216 Warm-up Warm-up For 8 min – 400m Run / 500m Row – 10 Thruster (Stick –> Bar) – 8 Beat Swing –> Knee Raise – 6 Pike Push-Up Mobility – 1 min Scorpion Stretch e/s Workout Metcon (Time) 4 Rounds – 800m Run / 1000m Row – 20 Thruster @15/20kg – 15 [...]