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

WOD 11/01/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Hip Halo-into-3 rds–   5 Kip-Swings– 10 Ring-Rows or 5 Pull-Ups–   5 Push-Ups– into –3 rds (Empty Barbell)– 3 Hang-Clean High-Pulls– 3 Hang Muscle-Cleans– 3 Push-Presses– 3 Hang Squat-Cleans 2. Strength PrepAfter Warm-up, give athletes 10-12 minutes to work up to a Heavy 3 RM. Remember, [...]

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

WOD 10/31/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (get the wheels turning)-into-3 rds– 50 m Run (build in pace)–   5 Jumping Squats–   5 Plate Floor-Presses–   5 Ring-Rows 2. Workout Prep1 rds– 50 m run (workout pace)– 10 Squats–   6 Push-Ups–   2 Strict Pull-Ups Metcon (Time) „Fred Flintstone“ [...]

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

WOD 10/30/2022 Warm-Up For 8 min – 200 m run – 12 Single KB Deadlifts – 12 KB Goblet-Squats – 12 Mountain-Climbers e/s – 12 Ring-Rows Pre-WOD (10-15 min) 2-3 rds – 3 TGUs e/s – 8 Single KB Bottom-Up Shoulder-Presses e/s – 8 Single-Leg Romanian KB Deadlifts e/s Building in weight each rd Workout [...]

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

WOD 10/29/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBand 7’s-into-AMRAP 6– 30 sec row–   5 alternating V-Ups (each side)– 10 Box Step Ups 2. Workout Prep2 rds– 4/5 cal row– 10m Dual-DB Front-Rack Walking-Lunges Metcon (AMRAP – Reps) Freedom (RX’d)6 rdsAMRAP 2– Max Distance sync. Dual-DB Front-Rack Walking-Lunges @ 2x 15/22,5– 14/17/20 cal row (split anyhow, [...]

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

WOD 10/28/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo-into-Banded 7’s-into-AMRAP 6– 30 sec Single/Double-Unders– 5 Wall-Balls (focus on breathing/arm cycling)– 5 Kip-Swings– 5 Hips to Bar 2. Workout Prep3 rds–   5 Wall-Balls – 10 Single/Double-Unders–   3 Kipping Pull-Ups(rd 2: 3 Kipping C2Bs, rd 3: 1 Muscle-Up) Metcon (Time) “Gomez Addams” In Teams of [...]

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

WOD 10/27/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds– 30 sec row (easy pace)– 20 sec row (mod pace)– 10 sec row (hard pace)– 10 Hanging strict and straight Leg-Raises (focus on extended knees)– 10 Single Arm DB Shoulder-Presses (each) 2. Strength PrepAthletes will be strict pressing for a 10rm and then perform [...]

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

WOD 10/26/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo-into-3 rds–   5 Inchworms– 30-sec Knee Plank–   5 Back-Squats (empty bar) 2. Strength PrepAthletes will be back squatting for a 10rm and then perform 2 drop sets off of that established 10rm. Encourage athletes to create a strong rack position by keeping hands [...]

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

WOD 10/25/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes) 2. Workout Prep2 rds– 50m Run (workout pace)– 4/5 cal Row (workout pace)-rest 30 seconds between rds- Metcon (4 Rounds for reps) „Morticia Addams“ Freedom (RX’d)2 rds (1 rd = 20 min)– In 10 min (cap at 9)   – 400m run   – 24/32 cal [...]

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

WOD 10/24/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3 rds– 20 Plate Toe Touches–   5 Up-Downs– 10 PVC Pass-Throughs– 5 PVC Overhead-Squats– into –– 3 sets (Empty Barbell)– 3 Hang-Snatch High-Pull– 3 Hang-Muscle-Snatch– 3 Snatch Push-Press– 3 Hang-Squat-Snatch 2. Strength PrepAthletes will have 10 minutes to establish a 3rm on hang squat snatch. [...]

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

WOD 10/23/2022 Warm-Up Warm-Up "AMRAP" 12 Partner A – rows Partner B – 15 Squats – 15 Russian-Swings (2.,… rd American-Swings) – 15 Paused Glute-Bridges – 3 Inchworms Switch after each rd and aim for 2 rds each Metcon 15:00 – 55:00 ~10 min of movement prep -then- As a team of 2, distribute work [...]