Posted by Emanuel Erlewein on Feb. 05, 2022 in WOD-Post

WOD – 20220205 Warm-up Warm-up 2 rounds – 6 Burpee – 7 Push-Up – 8 Lunge e/s – 9 Sit-Up – 10 Air Squat Mobility – 1 min Wrist Circles e/d – 30 sed World’s Greatest Stretch e/s Strength Bench Press (5 sets of 5) Workout Metcon (Time) "Zachary Tellier" – 10 Burpee – 10 [...]

Posted by Emanuel Erlewein on Feb. 04, 2022 in WOD-Post

WOD – 20220204 Warm-up Warm-up – Row 1000/800m 3 rounds – 10 American Swings – 10 Pass Throughs – 10 Goblet Squats Mobility 2 rounds – 10 Cuban Press – 30 sec Wall Hinge Strength KB Snatch (5 sets of 10 e/s) EOMOM 10 odd: 10 KB Snatches e/s even: 8 KB C&J e/s KB [...]

Posted by Emanuel Erlewein on Feb. 03, 2022 in WOD-Post

WOD – 20220203 Warm-up Warm-up – 4 min Echo Bike For 4 min – 10 Air Squats – 10 BB Good Mornings – 10 Glute Bridges Mobility – 30 sec Couch Stretch e/s – 10 Russian Baby Maker Strength Back Squat (EMOM 10 min of 3 Back Squat) EMOM 10 min – 3 Back Squat [...]

Posted by Emanuel Erlewein on Feb. 02, 2022 in WOD-Post

WOD – 20220202 Warm-up Mobility – 10 banded Pull Aparts + Pass Throughs – 60 sec dynamic Puppy Pose Strength Handstand Push-ups (5 sets of 5 reps HSPU w/ 5 sec descending) Handstand Hold (EMOM 5 min) EMOM 5 min – max unbroken time Handstand Hold (you can choose between wall-supported, wall-facing or free handstands) [...]

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

WOD – 20220201 Warm-up Warm-up 3 min Cardio – 30 sec easy, 30 sec harder 2 rounds – 5 Air Squats into 5 Jumping Squats – 10 KB Strict Press it – 10 Russian KB Swings Mobility – 10 Warrior Squats – 10 Plate IYT’s Workout Metcon (AMRAP – Rounds and Reps) AMRAP 10 min [...]

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

WOD – 20220131 Warm-up Warm-up 3 rounds – 10 Burpees – 10 banded Good Mornings – 10 BTN Press @ Stick -> BB – 10 Power Snatch @ Stick -> BB Mobility – 45 sec Instep Hamstring Stretch e/s – 10 Cat Cow Strength Deadlift (4 sets of 7) Check session from 12.01. and use [...]

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

WOD – 20220129 Warm-up Warm-up – 3 min Cardio – into 3 rounds – – 10 Air Squats -> Back Squats – 10 Split Squats e/s – 5 Burpee Broad Jumps Mobility – 30 sec Couch Stretch e/s – 30 sec World’s Greatest Stretch e/s Strength Back Squat (EMOM 8 min 5 Back Squats @~65%) [...]

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

WOD – 20220128 Warm-up Warm-up 3 Rounds – 6/8 cal Row – 16 MB Clean – 8 MB Strict Press – 16 Sit-Up – 8 Scap Pull-Up Mobility – 10 Cat/Cow Slow – 45 sec (accumilated) Supinated Bar Hang Workout Metcon (AMRAP – Rounds and Reps) AMRAP 32 min – 16 Pull-Up – 24/32 cal [...]

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

WOD – 20220127 Warm-up Warm-up For 9 min – 9 Burpees – 3 Strict Press + 3 Push Press + 3 Split Jerk – 9 BB Good Morning – 3 Inch Worm – 50 Single Under -> 30 Double Under Mobility – 10 pass-through e/d – 45 sec Puppy Pose Strength Split Jerk (5-3-3-1-1) 5 [...]

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

WOD – 20220126 Warm-up Warm-up EMOM 9 min 1.min: 12 Medball Cleans 2.min: 9/12 Cal Row 3.min: 20 Medball Shoulder to Shoulder (it) Mobility 2 rounds – 30 sec Wall Hinge – 10 Swimmer Strength Power Snatch (10 min to build to a daily heavy set of 5 tng reps) Snatch Pull (4 sets of [...]