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

WOD 11/27/2022 Warm-Up A) EMOM 6 – 1. min.: Squats – 2. min.: Russian-Swings – 3. min.: alt. Lunges (1. rd.) / alt. Jumping-Lunges (2. rd.) B) Plank Race (line of 8 pylons in 1 m. distance) – 3 rds. (loosing team performs 16 Jumping-Jacks, applauding the winner) 10 min. to go through movements and [...]

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

WOD 11/26/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6 min AMRAP30 sec Assault Bike5 Front Squats (Empty Bar – Build Across)5 Down Ups6 Lateral Bar Hops 2. Workout Prep3 sets: (with partner)5/4* Calorie Echo-Bike (each)3 Front Squats (build in weight)2 Synchro Bar facing Burpees *6/5 cal. C2-Bike Workout (Time) „Food Coma“ Teams [...]

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

WOD 11/25/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 sets:50 m. Jog10 sec handstand hold5 Single Arm Dumbbell Press (each side)5 Scap Pull-ups 2. Workout Prep1 set:100 m. Run5 Handstand Push Ups Workout (Time) „Post-Feast Nap“ For Time​​1000 meter Run (Or 1200/1000m Row)40 Handstand Push ups800 meter Run (Or 1000/850m Row)30 Handstand Push ups400 [...]

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

WOD 11/24/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-8 min AMRAP30 sec row (easy)20 sec row (mod)10 sec row (hard)5 Kettlebell Sumo Deadlifts5 Kettlebell Swings (to eye level)5 Wall Balls  2. Workout Prep2 sets:5 Sumo Deadlift High Pulls (build in weight)5 Kettlebell Swings5 Wall Balls Workout (Time) „THANKSGIVING Football Games“ Teams of [...]

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

WOD 11/23/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBanded 7s-into-6 min AMRAP30 sec single/double unders10 Ankle Circles (each direction – each side)10 Heel Toe Rocks10 Floor Plate Press5 Negative Push Ups (3-sec negative) 2. Workout Prep1 set:10 Single Unders3 Push Ups Workout (Time) “Macy’s Thanksgiving Day Parade” 81-72-63-54-45-36-27Single Unders27-24-21-18-15-12-9Push Ups Target time: 12-14 minutesTime [...]

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

WOD 11/22/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate8 min AMRAP30 sec row(easy)20 sec row (mod)10 sec row (hard)10 Plate Toe Taps (each side)2 Box Steps-Ups (each side)2 Box Jumps 2. Workout Prep2 sets:5/4 Calorie row2 Box Jump Overs (build in height) Workout (3 Rounds for reps) „The Turkey Pardon“ 3 Sets (1 Set Every 8:00)21-15-9*Calorie [...]

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

WOD 11/21/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6 min AMRAP30 sec bike erg5 jumping air squats4 Single Arm Dumbbell Deadlift (each side)4 Single Arm Dumbbell Hang Snatch (each side)4 Alt. Dumbbell Snatch (total – practice transition) 2. Workout Prep2 sets (build in weight)5 Air Squats2 Dumbbell Snatch Workout (2 Rounds for reps) [...]

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

WOD 11/20/2022 Sunday-Funday Warm-Up For 9 min. – 10m Inchworm + Push-Up – 10 MedBall Front-Squats – 10 Push-Press Wall-Balls – 10 m Broad-Jumps Pre-WOD – 10-15 min. for Warm-Up and Set-Up WOD 30 rds – 5 Wall-Balls – 3 Box-Jumps (24/30") – 1 Wall-Walk Either as individual or as Partner-WOD as YGIG. [...]

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

WOD 11/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate1 min. bike/row/ski/run-into- 3 rds– 20 Plate Hops–   5 Down-Ups– 10 Suitcase KB-Deadlifts e/s 2. Workout PrepTeams of 2, split reps equaly 3 rds– 6/8/10 cal. Echo-Bike (7/10/13 cal. C2-Bike)– 4 Burpees– 4 Dual KB Deadlifts– rest 30 sec. b/w rds- Workout (6 Rounds for reps) „Sally“ Teams [...]

Posted by Emanuel Erlewein on Nov 18, 2022 in WOD-Post

WOD 11/18/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm-Up-into- 3 rds (empty barbell or increasing light weight)– 5 Deadlifts– 5 Strict-Presses– 5 Front-Squats– 5 Power Cleans– 5 Thrusters 2. Strength PrepAthletes will be strict pressing for a 4 RM and then perform 2 drop sets off of that established 4 RM. Athletes [...]