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

WOD 12/28/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s Warm Up-into-6 min AMRAP30-sec bike30-sec row10 plate toe taps (each side)2×7,5 m.shuttle jog (down and back) WOD-Prep 2 sets: 20 Second Assualt Bike -rest 1:00- 20 Second Shuttle Run -rest 1:00- *Build in pace Workout (3 Rounds for reps) Midnight Kiss Freedom (RX’d)3:00 Max [...]

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

WOD 12/27/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*2:00 Machine-into-2 sets (empty bar)5 Clean Grip Deadlifts5 High Pulls5 Hang Muscle Cleans5 5 cm.Drops– into –2 sets (empty bar)2 Power Cleans2 Hang Power Cleans (below the knee)2 Hang Power Cleans 2. Strength PrepGive athletes 10-12 minutes to work up to a heavy complex of 1 [...]

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

WOD 12/26/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s with Hip Halo Warmup-into-3 sets30-second Knee Plank (elbows)5 Snatch Push Press5 Overhead Squats* Start with a PVC Pipe and progress to an empty barbell 2. Strength PrepGive athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the [...]

Posted by Emanuel Erlewein on Dez 25, 2022 in WOD-Post

Sunday-Funday 12/25/2022 Warm-Up 3 rds – 1 min. Erg – 10 Russian-Swings – 10 Scapular Push-Ups – 5 Inchworms – 30 sec. Hollow-Hold WOD Teams of 2 switch after each rd AMRAP 10 – 8/10 cal. row – 10 American-Swings rest 2 min. AMRAP 10 – 8/10 cal. bike – 10 DB Russian-Twists i/t rest [...]

Posted by Emanuel Erlewein on Dez 24, 2022 in WOD-Post

WOD 12/24/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine of choice (increase intensity every 1:00)– into –3 sets30 seconds Jump Rope5 Slam Balls (Medballs)3 Up Downs WOD-Prep 1 set 3 MedBall Slams 10 Double Unders 5 Sit Ups Workout (5 Rounds for reps) O’ Holy Night 5 sets1:00 Max MedBall Slams (9/6)1:00 Max [...]

Posted by Emanuel Erlewein on Dez 23, 2022 in WOD-Post

WOD 12/23/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate10 min AMRAP1 min easy row5 Deadlifts (empty bar)5 Hang Squat Cleans (empty Bar)5 Strict Pull Ups or 10 Ring rows5 V-ups (each side)5 Birddogs (each side) WOD-Prep (AMRAP – Reps) 2. Workout Prep This workout will take a while to go over and set up. [...]

Posted by Emanuel Erlewein on Dez 22, 2022 in WOD-Post

WOD 12/22/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up + Banded 7’s-into-3 sets3 Snatch Grip Push Press3 Overhead Squats3 Pressing Snatch Balance3 Snatch Balance* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. * 2. Strength PrepFor snatch balance, athletes can [...]

Posted by Emanuel Erlewein on Dez 21, 2022 in WOD-Post

WOD 12/21/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm Up-into-3 sets:5 Empty Bar Front Squats5 Empty Bar Shoulder Press3 Empty Bar Push Jerks10 Alternating V-Ups 2. Strength PrepAthletes will have 10 minutes to build to a heavy single on the complex of a front squat + push press + push jerk. Athletes [...]

Posted by Emanuel Erlewein on Dez 20, 2022 in WOD-Post

WOD 12/20/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* [...]

Posted by Emanuel Erlewein on Dez 19, 2022 in WOD-Post

WOD 12/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm-Up-into-6 min AMRAP (start at different stations)30 sec Echo bike (mod pace)3 Dumbbell Squats (light weight – build across)3 Dumbbell Shoulder to Overhead (light weight – build across)3 Dumbbell Thrusters (light weight – build across) WOD-Prep 2 sets: 5/4 Calorie Echo Bike 2 Dumbbell [...]