Posted by Emanuel Erlewein on Juli 09, 2020 in WOD-Post

WOD – 20200709 Donnerstag, den 09.07.2020 Dom Warm-up Warm-up 3-4 rounds – 40 sec On, 20 sec Off – Row – Push-Up Plank – Air Squat – Burpee (1st round, Down&Up) Workout Metcon (Time) 2 rounds with 2 min rest between rounds 21-15-9 – Cal Row 63-45-27 – Double Unders – rest 3 min – [...]

Posted by Emanuel Erlewein on Juli 08, 2020 in WOD-Post

WOD – 20200708 Mittwoch, den 08.07.2020 Dom | Philo Warm-up Warm-up 3 rounds – 30 sec Chest Opener Stretch on Wall – 5-8 Hindu Push-Ups – 8 DB Power Clean (e/s) – 8 DB Strict Press (e/s) -> Push Press -> Push Jerk Pre-WOD – short description of the Fitness Bundesliga – go through "tng" [...]

Posted by Emanuel Erlewein on Juli 07, 2020 in WOD-Post

WOD – 20200707 Dienstag, den 07.07.2020 Saskia | Mira Warm-up Warm-up 3 Rounds – 10 KB strict press – 10 Down Ups – 10 Russian Twist – 100m Run Pre-WOD Go through the KB Snatch technique and build in weight to prepare for the workout. Workout Metcon (AMRAP – Rounds and Reps) AMRAP 14 min [...]

Posted by Emanuel Erlewein on Juli 06, 2020 in WOD-Post

WOD – 20200706 Montag, den 06.07.2020 Jonny | Max | Thorben | Julian Warm-up Warm-up 2-3 rounds – 10 Overhead Squats (stick -> BB) – 10 Wall Squat – 30 sec Couch Stretch (e/s) – 30 sec Samson Stretch (e/s) Strength First doing 3 sets of OHS, then continuing with the Reverse Lunges. Overhead Squat [...]

Posted by Emanuel Erlewein on Juli 04, 2020 in WOD-Post

WOD – 20200704 Samstag, den 04.07.2020 Julian Warm-up Warm-up – Row 750/600m 2-3 rounds – 3 Clean Deadlift – 3 Clean Pull – 3 Muscle Clean – 3 Front Squat – 3 Squat Clean Strength Power Clean (10 sets of 3) For 10 min, perform 3 touch & go Power Clean every minute. Build in [...]

Posted by Emanuel Erlewein on Juli 03, 2020 in WOD-Post

WOD – 20200703 Freitag, den 03.07.2020 Saskia | Thorben | Chris | Max Warm-up Warm-up AMRAP 8 min – 20-30 sec Wall-Sit – 8 DB strict Press (with 2 DBs) into 20-30 sec OH Hold – 8 Single DB Deadlift (e/s) – 8 Down & Up Strength Strict Press (4 sets of 8) Build in [...]

Posted by Emanuel Erlewein on Juli 02, 2020 in WOD-Post

WOD – 20200702 Donnerstag, den 02.07.2020 Julian Warm-up Warm-up – 5 min Rope Skipping (Sinlge Under, Double Under, etc.) 2 rounds – 10 Squats (Front Squats in 2nd round) – 10 American KB Swings – 10 Split Squats (e/s) (Front Rack in 2nd round) – 2 Turkish Get-Up each side Strength Today’s strength part is [...]

Posted by Emanuel Erlewein on Juli 01, 2020 in WOD-Post

WOD – 20200701 Mittwoch, den 01.07.2020 Dom | Philo Warm-up Warm-up 3 rounds – 20 sec on, 10 sec off – lateral Box Step Downs (right) – Bent Over Row (right) – Hollow Rocks – lateral Box Step Downs (right) – Bent Over Row (right) – Superman Rocks Skill 10 min of skill practice / [...]

Posted by Emanuel Erlewein on Juni 30, 2020 in WOD-Post

WOD – 20200630 Dienstag, den 30.06.2020 Saskia | Mira Warm-up Warm-up 3 rounds 30 Mountain Runner 10 Muscle Clean+ Strict Press (empty Barbell) 10 Box Step Over 10 Calf Raises Pre-WOD – define corridors for running out and coming back in – build to weights for workout Workout Metcon (Time) – 400m Run – 50 [...]

Posted by Emanuel Erlewein on Juni 29, 2020 in WOD-Post

WOD – 20200629 Montag, den 29.06.2020 Jonny | Max | Thorben Warm-up Warm-up 3 rounds – 10 Cal Row – 10 Good Mornings – 30 sec Samson Stretch (e/s) – 10 Single Leg Romanian Deadlift (5 e/s; use KB, DB, BB or no weight at all) Strength Today’s strength part is performed as 3 supersets [...]