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 [...]

Posted by Emanuel Erlewein on Dez. 20, 2021 in WOD-Post

WOD – 20211220 Warm-up Warm-up 3 min Cardio – then – For 5 min: – 10 Tempo Back Squat – 10 Alternating Forward Lunge e/s – 10 Hollow Rock into – 10 Superman Mobility – 90 sec Wall Squat Stretch Strength Back Squat (Weight) Back Rack Box Step Up (Weight) Workout Metcon (Time) 6 Rounds [...]

Posted by Emanuel Erlewein on Dez. 18, 2021 in WOD-Post

WOD – 20211218 Warm-up Warm-up 3 Rounds – 10 20m Shuttle Jogs – 10 Hollow Rocks – 10 Jumping Lunges e/s Mobility – 30 sec Goblet Squat Ankle Stretch e/s If possible, complete both sides without standing up in between Workout Metcon (AMRAP – Rounds) Multi-Stage Fitness Test (Beep Test): – 20m Shuttle Runs Metcon [...]

Posted by Emanuel Erlewein on Dez. 17, 2021 in WOD-Post

WOD – 20211217 Warm-up Warm-up For 7 min – 7 Split Squats e/s – 7 Back Squats (Stick -> BB) – 7 Push-Ups to Downward Dog – 7 V-Ups Mobility – 5 90-90 Hip Flows – 10 Russian Baby Makers Strength Front Squat (Weight) Every 2 min for 7 sets – 30 sec Wall-Sit directly [...]

Posted by Emanuel Erlewein on Dez. 16, 2021 in WOD-Post

WOD – 20211216 Warm-up Warm-up Group A – 5 min on Echo Bike Group B For 5 min – 9 Ring Rows – 6 Box Push-Ups – 3 Inch Worms After 5 min, groups switch Mobility – 10 Thoracic Spine rotations e/s – 10 Downward Dog Toe Taps e/s Strength Single Dumbbell Bench Press (3-4 [...]

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

WOD – 20211215 Warm-up Warm-up For 8 min – 8 Burpee – 8 Scapular Pull-Ups – 8 Power Cleans (Stick -> Bar) – 8 S2OH – 8 Cat-Cows – 30 sec Supinated Bar Hang (accumulated) Skill Pull-Ups/Bar Muscle-Ups 16 min to work on your Pull-Up/BMU progression Go through the progressions in following order: – Beatswings [...]

Posted by Emanuel Erlewein on Dez. 14, 2021 in WOD-Post

WOD – 20211214 Warm-up Warm-up EMOM 9 min 1.min: 45 sec Row 2.min: 45 sec Russian KB Swings 3.min: 45 sec Banded Good Mornings Strength Deadlift (EMOM 10 min – 10 Deadlifts @~50%) EMOM 10 min – 10 Deadlifts @~50% of 1RM Workout Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Time Cap: 10 min Scaling: Double Taps [...]

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

WOD – 20211213 Warm-up Warm-up For 8 min – 4/5 cal Echo Bike – 10 Beatswings -> Hanging Knee-Raises -> 5 TTB – 10 alt. DB Snatches – 10 Wallballs Mobility – 1 min Puppy Pose – 1 min Couch Stretch e/s Workout Metcon (5 Rounds for reps) Every 4 min for 5 rounds* – [...]

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

WOD – 20211212 Warm-up Warm-up For 8 min – 10m Bear Walk – 10 Air Squats – 10m Duck Walk – 10 Tuck Jumps – 10m Lizard Walk – 20 sec Hollow Hold Mobility – 1 min Puppy Pose – 10 T-Spine Rotations e/s Strength 3 rounds as supersets – 10-15 Hip Thrusts w/ 3 [...]

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

WOD – 20211211 Warm-up Warm-up 3 rounds – 20 Jumping Jacks – 10 Lunges i/t – 8 Beatswings – 5 Swimmer Circles – 5 Burpees Mobility 2 rounds – 5 Shinbox Thoracic Rotation e/s – 10m Deadlift March Strength 4 rounds – 4-8 Strict Tempo Pull-Ups (2/0/2/0) – 10-15 Tempo Push-Ups (2/0/2/0) – Rest 90 [...]