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

WOD – 20211210 Warm-up Warm-up For 8 min – 32 SU/DU – 8 Air Squats – 8 Strict Press w/ Stick -> BB – 8 Tea Tables Mobility – 10 Worlds Greatest Stretch e/s – Keep it dynamic! – 10 Wall Slides Strength Strict Press (10 RM) Strict Press (- 2 sets of max reps [...]

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

WOD – 20211209 Warm-up Warm-up 2 Rounds – 1:30 min easy Row – 12 Hollow Rocks – 1 min moderate Row – 12 Supermen – 30 sec fast Row – 12 Hanging Knee Raises Mobility – 10 Cat-Cows – 10 dynamic Samson Stretch e/s Workout Metcon Rowing Progression 3 sets – 1000m Row @5k pace [...]

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

WOD – 20211208 Warm-up Warm-up 3 rounds – 6/9 cal Echo Bike – 6 lat. Burpees over Bar – 12 Hollow Rocks – 3 Clean Pulls – 3 Hang Power Cleans – 3 Front Squats – 3 Hang Squat Cleans Mobility – 1 min alt. Front Rack Elbow Rotations – 1 min Baby-Makers Strength Squat [...]

Posted by Emanuel Erlewein on Dez. 07, 2021 in WOD-Post

WOD – 20211207 Warm-up Warm-up 2 rounds – 15 banded Pull Apart & Pass Throughs – 15 G2OH w/ Plate – 10 Beatswings – 10 Piked Push-Ups Mobility – 45 sec Elevated Childs Pose – 45 sec Pec Stretch e/s Strength A. For 8 Min 1. Practice swinging up into a Handstand and hold as [...]

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

WOD – 20210612 Warm-up Warm-up For 7 min – 12/15 cal Row – 16 Air Squats -> Jumping Squats – 12 Box Step-Overs – 16 Glute Bridges Mobility Weighted Squat Stretch – 30 sec middle/hips – 15 sec ankles e/s – 30 sec stability (5 sec knees-off-elbow reps) Strength EMOM 12 min odd: 6 Back [...]

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

WOD – 20211204 Warm-up Warm-up EMOM 9 min 1. 5 Push-Ups + 5-10 Hollow Rocks 2. 10 Air Squats -> Front Squats -> Squat Cleans 3. 10 Piked Push-Ups -> Strict Press -> Push jerks Mobility – 45 sec Couch Stretch e/s – 45 sec rus. Baby Maker – 45 sec dynamic Worlds Greatest Stretch [...]

Posted by Emanuel Erlewein on Dez. 03, 2021 in WOD-Post

WOD – 20211203 Warm-up Warm-up For 9 min – 1 min Rope Skipping – 10 Plate Halo e/d – 10 Wrist Circles e/d – 10 Sumo Squat to Calf Raise – 10 Banded Pull-Apart – 20 sec Reverse Grip Dead Hang Mobility – 10 Passthroughs e/d – 10 Swimmer Cycles Skill Ring Muscle-Up Progression For [...]

Posted by Emanuel Erlewein on Dez. 02, 2021 in WOD-Post

WOD – 20211202 Warm-up Warm-up 3 rounds – 10 alt. DB Snatch (light weight) – 10 Good Mornings (stick -> BB) – 10 Front Squats (stick -> BB, squat cleans in 3rd round) – 3 Inch Worm Mobility – 45 sec Pigeon Pose e/s – 45 sec Standing Forward Fold Strength Sumo Deadlift (3 sets [...]

Posted by Emanuel Erlewein on Dez. 01, 2021 in WOD-Post

WOD – 20211201 Warm-up Warm-up For 8 min – 30 SU/DU – 10 Strict Press -> Push Press -> Push Jerk @ Stick/BB – 5 cal Bike – 10 Sit-Ups – 10 Tuck Jumps Mobility Joint Circles Work from extremities to core (e.g. from wrists and ankles towards spine and hips). Circle in each direction [...]

Posted by Emanuel Erlewein on Nov. 30, 2021 in WOD-Post

WOD – 20211130 Warm-up Warm-up 1000/800 m Row 3 rounds – 10 Reverse Lunges into Squats it – 10 Down Ups – 10 Cat Cow Strength Front Squat (3-4 sets of 10) On the first 5 reps of each set, pause for 3 sec at bottom position. Workout Metcon (AMRAP – Reps) AMRAP 7 min [...]