Posted by Emanuel Erlewein on Dez 31, 2021 in WOD-Post

WOD – 20211231 Warm-up Warm-up 2-3 rounds – 50 Single Unders – 15 Box Step Overs – 10 Beatswings – 5 Devil Press Workout Metcon (AMRAP – Rounds and Reps) As a team of 2, splitting work as desired AMRAP 35 min – 20 Devil Press – 40 TTB – 60 Box Overs* @24"/20" – [...]

Posted by Emanuel Erlewein on Dez 30, 2021 in WOD-Post

WOD – 20211230 Warm-up Warm-up EMOM 9 min 1.min: 9-15 Cal Row 2.min: 8-12 (BB) Good Mornings 3.min: 12-15 Russian KB Swings Mobility – 45 sec Pigeon Pose e/s Strength Posterior Chain EMOM 15 min 1.min: 8 Single Leg RDL (left) 2.min: 8 Single Leg RDL (right) 3.min: 10 Single Leg Glute Bridge (left) 4.min: [...]

Posted by Emanuel Erlewein on Dez 29, 2021 in WOD-Post

WOD – 20211229 Warm-up Warm-up Group A – 5 min on Echo Bike Group B For 5 min – 15 Air Squats -> 10 Front Squats (stick -> BB) – 10 Elbow Front Rack Rotations (it) – 3 World’s Greatest Stretch e/s Mobility – 5 90-90 Hip Flow with Hip extension – 10 Russian Baby [...]

Posted by Emanuel Erlewein on Dez 28, 2021 in WOD-Post

WOD – 20211228 Warm-up Warm-up – 3 min Cardio 3 rounds of 3 reps @ empty BB/Stick: – High Hang Sntach High Pulls – Hang Muscle Snatch – Overhead Squats – Snatch Balance – Squat Snatch Mobility – 10 Wall Squats – 60 sec dynamic Samson Stretch e/s Strength Squat Snatch (5-3-3-2-2-1-1) In total, 7 [...]

Posted by Emanuel Erlewein on Dez 27, 2021 in WOD-Post

WOD – 20211227 Warm-up Warm-up 3 rounds – 10 Air Squats -> Medball Thruster -> WBS – 5 Burpees – 10 Box step-Ups -> Box Jumps – 5 Inch Worm Mobility – 10 T-Spine Rotations e/s – 60 sec dynamic Boy Shoulder Stretch Strength Handstand Push-ups (EMOM 6 min) 1-5 strict HSPU Scaling: (Box) Piked [...]

Posted by Emanuel Erlewein on Dez 25, 2021 in WOD-Post

WOD – 20YYMMDD Warm-up Mobility Strength Workout [...]

Posted by Emanuel Erlewein on Dez 24, 2021 in WOD-Post

WOD – 20YYMMDD Warm-up Warm-up Prepare for the workout by going through each exercise and getting equipment ready. Workout Metcon (Time) "The 12 Days of Christmas" – 1 Wall Walk – 2 Pistols (it) – 3 Push-Ups – 4 TTB – 5 American KB Swings @16/24kg – 6 KB Front Rack Lunges (it) @16/24kg – [...]

Posted by Emanuel Erlewein on Dez 23, 2021 in WOD-Post

WOD – 20211223 Warm-up Warm-up For 9 min – 9 Cal Row – 9 BTN Push Press/Jerk – 9 Air Squats -> 9 OHS (stick -> BB) – 9 Ring Rows Mobility – 30 sec Couch Stretch e/s – 10 banded Pass-Through Strength Overhead Squat Hold (3 sets of 30 sec) Choose a weight you [...]

Posted by Emanuel Erlewein on Dez 22, 2021 in WOD-Post

WOD – 20211222 Warm-up Warm-up 5 Rounds – 60 sec Cardio – 3 High Hang Clean Pulls – 3 Hang Power Clean – 3 Front Squats – 3 Power Cleans Strength Power Clean (EMOM 9 min of 2 Power Cleans) Feel free to build in weight over the course of the EMOM. Clean Pull (3 [...]

Posted by Emanuel Erlewein on Dez 21, 2021 in WOD-Post

WOD – 20211221 Warm-up Warm-up 2 rounds – 9/7 Cal Bike – 10 DB Strict Press e/s – 10 Hanging Leg Raises – 10 Scapular Push-Ups Mobility 2 rounds – 30 sec Half Split e/s – 30 sec Puppy Dog Workout Metcon (AMRAP – Rounds and Reps) AMRAP 10 min – 30 DB Snatches @15/22.5kg [...]