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

Sunday, July 24th 2022 Warm-up A. General 800m Run 15m lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds Weightlifting Metcon (Time) 5 sets 12 Feet elevated Ring rows 6 DB bench press [...]

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

Saturday, July 23rd 2022 Warm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the leg, with the shin [...]

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

Friday, July 22nd 2022 Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run/Ski @ Moderate 30 sec Pause Air squats 60sec Row/Bike/Run/Ski @ Hard B. Mobility Full squat T spine rotations 60sec C. Specific 3 halting clean deadlifts 3 hang clean pulls 3 Halting cleans (pause at hang position) 3 tempo [...]

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

Thursday, July 21st 2022 Warm-up A. General 3 sets 20 sec Machine sprint 8m Inch worms B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific prep 2 sets 3-5 Deficit hspu 3-5 Strict Pause Ring dips 3-5 Bar mu *Use [...]

Posted by Emanuel Erlewein on Juli 20, 2022 in WOD-Post

Wednesday, July 20th 2022 Warm-up A. General 1 round 60sec Row/Bike/Ski 7/7 Single leg Snatch RDL with empty bar 10 Rotating Scorpions 10 Muscle squat snatch B. Mobility Barbell Trap smash 1 x 30-40 secs/side (moving arm) C. Specific 2 sets @30-50% 3 Tempo Snatch Pull 3 Tall power Snatch 3 OH Squat 1 1/4 [...]

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

Tuesday, July 19th 2022 Warm-up A. General 2 rounds 30 sec Row 30sec/ side Elevated Banded ankle rocks 30sec Full squat T spine rotations B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations * Elevate the front foot with a stack of plates or a lower box. [...]

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

Monday, July 18th 2022 Warm-up A. General 2-3 sets 30 seconds Stiff leg row 6 Inchworm push up into downward dog 6 Band strict press B1. Mobility PNF banded lat stretch 2 sets of 10 reps/arm B2. Push Press Drills – 20-30 secs Front Rack Mobility, elbows forward – 5 Strict Press – 5 Dip [...]

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

Sunday, July 17th 2022 Warm-up A. General Amrap 5 minutes 20 second machine 5 med ball cleans 5 Medball good mornings 5 plank into downward dog B. Mobility/Activation Calf pedals 2 x 30 seconds 2x 6 Hip Hikes C. Specific Prep 2 sets 30 seconds banded march 30 seconds mountain climbers Odd Object Metcon (2 [...]

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

Saturday, July 16th 2022 Warm-up A. General 3 rounds 30sec Bike/Row/Run 10 glute bridge floor presses 10 inchworm (no push up) B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions C. Specific 2 sets 15M A skips 15M Butt kicks 3-5 reps on each movement Metcon Metcon (Time) For Time 1.6 [...]

Posted by Emanuel Erlewein on Juli 15, 2022 in WOD-Post

Friday, July 15th 2022 Warm-up A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5/leg Single Leg glute bridge + [...]