Posted by Emanuel Erlewein on Dez 07, 2022 in WOD-Post

WOD 12/07/2022 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 06, 2022 in WOD-Post

WOD 12/06/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Hip Halo +Banded 7’s Warm Up-into-6:00 Amrap5 Front Squats (empty bar/slow and controlled)4 Broad Jumps5 Push Press (empty bar) 2. Strength PrepGive athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. Bar can be taken [...]

Posted by Emanuel Erlewein on Dez 05, 2022 in WOD-Post

WOD 12/05/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2:00 Machine-into-3 sets1:00 Jump Rope5 Sit Ups5 Inch Worms WOD-Prep 1 set: 1 Shuttle Run (15m) 5 Sit Ups 10 Double Unders 5 Push Ups Workout (12 Rounds for reps) Scott VanderSHOOT & Ben Freaking Davidson 6 Sets (1 Set every 2:30)12x 8 m. Shuttle Run15 [...]

Posted by Emanuel Erlewein on Dez 04, 2022 in WOD-Post

Sunday-Funday Warm-Up 2 min bike, row or ski -then- 3 rds – 10 Single-Arm Russian-Swings i/t – 10 Down-Ups – 10 Squats 10 min WOD-Prep WOD Teams of 2 A) AMRAP 12 – 10 Push-Ups – 10 KB Front-Squats – 10 Knee-Raises or T2Bs *Partner A performs one rd, while partner B rows or bikes [...]

Posted by Emanuel Erlewein on Dez 03, 2022 in WOD-Post

WOD 12/03/2022 Warm-Up 1 Block-Run -into- 3 rds – 5 Down-Ups – 10 Plate G2OHs (20/10) – 5 Burpees – 10 Single-Leg RDLs e/s (BB) – 5 Single-Leg Ring-Rows e/s Mobility 2 rds – 45 sec. dynamic Puppy-Pose (Focus on thoracic spine) – 45 sec. Good-Mornings w/ Plate an 5 sec. hold WOD-Prep Go through [...]

Posted by Emanuel Erlewein on Dez 02, 2022 in WOD-Post

WOD 12/02/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate4:00 Row (slow and stead)-into-2 sets:10 Alternating V-ups10 Hollow Rocks10 Kip Swings5 Hanging Knee Raises WOD-Prep 2 sets: 5 Abmat Sit-ups 3 Toes to Bar Workout (2 Rounds for reps) Haupai Pie 2 sets:50 Abmat Sit Ups50 Toes to Bar-rest 5 minutes between sets- Target time [...]

Posted by Emanuel Erlewein on Dez 01, 2022 in WOD-Post

WOD 12/01/2022 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 [...]

Posted by Emanuel Erlewein on Nov 30, 2022 in WOD-Post

WOD 11/30/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-8 min AMRAP5 Front Squats (empty bar)5 Strict Press5 Up Downs10 Lateral Bar Jumps  WOD-Prep 3 sets 3 Thrusters (build-in weight) 15 m. Shuttle Run (2×7,5 m. / practice turning) Workout (Time) Acai Bowls Freedom (RX’d)For Time:1-2-3-4-5-6-7-8-9-10Thrusters (52,5/35)2-4-6-8-10-12-14-16-18-2015 m. Shuttle Run (7,5 m. = 1 [...]

Posted by Emanuel Erlewein on Nov 29, 2022 in WOD-Post

WOD 11/29/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Burgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement  -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes (This is strength prep)* 2-3 times [...]

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

WOD 11/28/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warm Up-into-2 sets  10 PVC Pass Throughs5 PVC OVHS-into-6 min AMRAP (split group to start on different stations)30-sec Echo-/C2-Bike5 MedBall Squats5 MedBall Push press5 Stepback Lunges (each side) 2. Strength PrepAthletes will perform 3 Snatch Grip Push Press from the back rack followed by 1 [...]