Posted by Emanuel Erlewein on Nov 15, 2021 in WOD-Post

WOD – 20211115 Warm-up Warm-up 3 rounds – 8 Burpees – 12 Ring Rows – 16 Hollow Rocks – 20 banded Good Mornings Mobility – 1 min dynamic banded Lat Stretch e/s – 1 min hanging Shoudler Circles Strength A. Pull-Up Progression Start at level 1 and work through until you find your skill-level: 1. [...]

Posted by Emanuel Erlewein on Nov 13, 2021 in WOD-Post

WOD – 20211113 Warm-up Warm-up 3 rounds – 40 SU -> DU – 10 Squat Tuck Jumps – 10 Push-Ups – 10 Forward Lunges e/s -> Jumping Lunges e/s Mobility – 1 min Wall Pec Stretch e/s – 1 min dynamic Couch Stretch e/s Strength Bench Press (Weight) EOMOM 14 min odd: 5 Bench Press [...]

Posted by Emanuel Erlewein on Nov 12, 2021 in WOD-Post

WOD – 20211112 Warm-up Warm-up EMOM 9 min 1.min: 15m Lunges to Lizard 2.min: 12-15 Glute Bridges with pause at the top 3.min: 8 DB Clean & Jerk e/s Mobility – 10 Cat-Cows – 45 sec Single Leg Forwad Fold e/s Strength Single Leg Barbell Deadlifts (3 sets of 10 e/s) Elevated Hamstring Curls (3 [...]

Posted by Emanuel Erlewein on Nov 11, 2021 in WOD-Post

WOD – 20211111 Warm-up Warm-up 2 Rounds – 10 Deadlifts – 10 Hang Power Cleans – 10 Front Squats – 10 Front Rack Calf Raises (Video folgt) – 10 Strict Press – 10 Burpees over the Bar – 10 Clean & Jerk Mobility – 30 sec Worlds Greatest Strethc e/s – 10 Wall Slides Strength [...]

Posted by Emanuel Erlewein on Nov 10, 2021 in WOD-Post

WOD – 20YYMMDD Warm-up Warm-up For 9 min – 15 Russian Swings -> American KB Swings – 8 Hang KB Snatch e/s – 5 KB Strict Press e/s – 10 Russian KB Twists e/s Mobility – 45 sec Forearm Stretch – 10 Walking Forward Folds e/s Strength 3 rounds – 10 Single Arm KB Split [...]

Posted by Emanuel Erlewein on Nov 09, 2021 in WOD-Post

WOD – 20211109 Warm-up Warm-up 3 rounds – 15/12 cal Row – 10 Air Squats -> Back Squats – 5 Cossack Squats e/s – 5 Burpee Vertical Jump Mobility – 10 Russian Baby Maker – 1 min Goblet Squat Stretch Strength Back Squat (Every 2 min 1 Back Squat) Every 2 min for 12 min [...]

Posted by Emanuel Erlewein on Nov 08, 2021 in WOD-Post

WOD – 20210811 Warm-up Warm-up For 8 min – 30 sec Ergo (Ski/Row/Bike) – 20 Jumping Jacks – 10 Piked Push-Ups – 10 Goblet Squats Mobility – 1 min Weigthed Squat Stretch – 1 min Instep Spine Rotations e/s Workout 5 AMRAPs of 5 minutes with 1 minute rest between. Metcon (AMRAP – Rounds and [...]

Posted by Emanuel Erlewein on Nov 06, 2021 in WOD-Post

WOD – 20211106 Warm-up Warm-up 3 rounds – 10 Air Squats -> Wall Balls – 10 Banded Pass Throughs – 5 Power Snatch w/ Stick – 5 Overhead Squats w/ Stick – 5 Hang Squat Snatch w/ Stick – 2 Wall Walks Mobility – 45 sec Couch Stretch e/s – 45 sec Wall Hinge Workout [...]

Posted by Emanuel Erlewein on Nov 05, 2021 in WOD-Post

WOD – 20211105 Warm-up Warm-up – 2 min your favorite Cardio – 2 min your 2nd favorite Cardio Then 2 Rounds: – 10 Schwimmer Cycles – 10 Hollow Rocks – 10 Scap Push-Ups – 10 empty BB Cluster Mobility – 60 sec Dragon Stretch e/s – 60 sec Wall Hinge Strength Overhead Squat (4 sets [...]

Posted by Emanuel Erlewein on Nov 04, 2021 in WOD-Post

WOD – 20211104 Warm-up Warm-up Rowing prep – 3 sets of 300m row – rest 1 min between sets – Increase pace each set towards goal pace for 5k Workout 5k Row (Time) Max Effort 5k Row This is the start of some progessive rowing. Please note your total time and your 500m average! 2:12/500m [...]