Posted by Emanuel Erlewein on Okt. 22, 2020 in WOD-Post

WOD – 20201022 Donnerstag, den 22.10.2020 Dom Warm-up Warm-up 3 Rounds – 20 Russian KBS – 10 KB Upright Row – 10 Toes-To-KB – 5 Half Turkish Get Up (each side) Strength Today’s focus is on building strenght for the gymnastic movements. Rest 1 minute after the Pull-Ups (A1) and 2 minutes after the Toes-To-Bar [...]

Posted by Emanuel Erlewein on Okt. 21, 2020 in WOD-Post

WOD – 20201021 Mittwoch, den 21.10.2020 Saskia | Dom | Philo Warm-up Warm-up 2 rounds – 10 Air Squat – 50 Single Under – 10 Front Squat (empty BB) – 30 sec Couch Stretch each side – 10 Back Squat (empty BB) Strength Today is the second iteration of our 20-rep back squat cycle. Goal [...]

Posted by Emanuel Erlewein on Okt. 20, 2020 in WOD-Post

WOD – 20201020 Dienstag, den 20.10.2020 Max | Mira Warm-up Warm-up EMOM 9 min 1.min: 40 sec Cardio (Row, Rope skipping, Burpee, Run) 2.min: 3 Clean DL + 3 Power Clean + 3 Front Squat + 3 Strict Press + 3 Push Press (emtpy BB) 3.min: 40 sec Russian KBS Strength Power Clean and Push [...]

Posted by Emanuel Erlewein on Okt. 19, 2020 in WOD-Post

WOD – 20201019 Montag, den 12.10.2020 Jonny | Max | Thorben Warm-up Warm-up 2 rounds – 5 Overhead Squat (Down Slow / Up Fast) – 5 Overhead Squat (Down Slow / 3 sec hold at bottom / Up fast) – then – 2 rounds – 5 Snatch Pulls – 5 Muscle Snatches – 5 Power [...]

Posted by Emanuel Erlewein on Okt. 17, 2020 in WOD-Post

Team WOD – 20201017 Samstag, den 17.10.2020 Mira Warm-up Warm-up 3 Rounds Partner A: – 10 cal Row Partner B: – 8 DB Snatch – 8 Barbell Strict Press – 8 V-Ups -> switch after 10 Cal and start the next round on Part B where you stopped the last round Pre-WOD – work up [...]

Posted by Emanuel Erlewein on Okt. 16, 2020 in WOD-Post

WOD – 20201016 Freitag, den 16.10.2020 Emanuel | Flo Warm-up Warm-up AMRAP 9 min – 100m Run – 8 Push Ups – 8 Kang Squat w/ the empty bar – 5 Thread-the-Needle (e/s) Strength Supersets of A1 and A2, directly moving on to Glute Bridges after completing Step Ups. Front Rack Box Step Up (3-4 [...]

Posted by Emanuel Erlewein on Okt. 15, 2020 in WOD-Post

WOD – 20201015 Donnerstag, den 15.10.2020 Julian Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Reverse Lunge (e/s) – 10 alternating DB Muscle Snatch (it) – 10 MedBall Squat Clean Pre-WOD – prep for DB Snatches / Wall Balls / Cal Rows – discuss scaling (reps) Workout Today’s workout consists of 2 parts. [...]

Posted by Emanuel Erlewein on Okt. 14, 2020 in WOD-Post

WOD – 20201014 Mittwoch, den 14.10.2020 Dom Warm-up Warm-up 3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Clean High Pull – 3 Muscle Clean – 3 Power Clean – then – 2-4 sets of 5 Vertical Jumps or Kneeling Jumps Strength On today’s strength part we take 10 minutes to build [...]

Posted by Emanuel Erlewein on Okt. 13, 2020 in WOD-Post

WOD – 20201013 Dienstag, den 13.10.2020 Max | Mira Warm-up Warm-up 3 rounds of 45sec on, 15 sec off – Strict Press -> Push Press -> Push Jerk – Bent Over Reverse Butterfly with 2 sec hold – DB Gorilla Row Strength Push Jerk (4 sets of 5) Build to a moderately heavy weight and [...]

Posted by Emanuel Erlewein on Okt. 12, 2020 in WOD-Post

WOD – 20201012 Montag, den 12.10.2020 Jonny | Max | Thorben Warm-up Warm-up – 60 sec Couch Stretch (e/s) 3 rounds – 10 Air Squat -> Front Squat -> Back Squat – 10 Single Leg Glute Bridge (e/s) – 10 Good Morning -> BB Good Morning Strength Back Squat (1 set of 20) Build to [...]