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

Saturday, July 30th 2022 Warm-up A. General 400m Run 5 Inchworms 200m Run 7 mini band wall slides 100m Run 10 alternating Y arm raises on a box* B. Specific 2 sets 50′ A skips + 50′ Sprint 50′ Butt kicks + 50′ Sprint 9 Hollow banded lat pull downs 3-5 reps on the Ring [...]

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

Friday, July 29th 2022 Warm-up A. General EMOM 4minutes Odd: Bike/Row/Ski Even: PVC/Empty bar OHS B. Activation Deep Squat Banded Y Pull 2 x 5 reps, 10 sec rest between sets C. Specific Pull: – 5 Snatch deadlifts – 5 Pause* Snatch deadlifts – 5 Hang Muscle Snatch (from pause position) Full movement: – 5 [...]

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

Thursday, July 28th 2022 Warm-up A. General 2 rounds 60 sec Row 30sec/ side Elevated Banded ankle rocks 30sec Full squat T spine rotations B. Activation 2 rounds 4/4 Front foot elevated, front rack split squats* 4 Front rack elbow rotations * Elevate the front foot with a stack of plates or a lower box. [...]

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

Wednesday, July 27th 2022 Warm-up A. General 3mins Row or Bike @increasing intensity on each min 10 Empty Bar thrusters B1. Specific JERK – Split Stance Jerk press – Tall Jerk, Forehead height* – Dip + Pause in Drive + Tall Jerk – Tempo Split Jerk * Heels elevated, body full extended B2. Specific Power [...]

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

Tuesday, July 26th 2022 Warm-up A. General 10/8 cal Row/Bike/Ski or 200m Run @Easy 8m/8m Single arm OH Carry 4/side PNF lat stretch on floor B. Mobility Foam roller wall slide 10 repetition slow and controlled C1. Specific (Pre rope climb) -7 Banded W-Y -7 Banded T pull aparts -7 Ring rows + pause C2.Specific [...]

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

Monday, July 25th 2022 Warm-up A. General Row 2 mins 25′ samson stretch lunges 25′ Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific Snatch Drills (Metcon) 7 Snatch RDL 7 muscle Snatch 5 Tall power snatch 3 Tempo Power snatch *3-5 wall balls [...]

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

Sunday, July 24th 2022 Warm-up A. General 800m Run 15m lunge + twist 7 Push-up to downward dog 7 Pause ring rows B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds Weightlifting Metcon (Time) 5 sets 12 Feet elevated Ring rows 6 DB bench press [...]

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

Saturday, July 23rd 2022 Warm-up A. General 60 seconds Row/Bike/Run/Ski @Easy 10 Barbell good mornings 10 Samson lunges B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If any knee pain have the athlete elevate the leg, with the shin [...]

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

Friday, July 22nd 2022 Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded sidewalks (15sec/side) 60sec Row/Bike/Run/Ski @ Moderate 30 sec Pause Air squats 60sec Row/Bike/Run/Ski @ Hard B. Mobility Full squat T spine rotations 60sec C. Specific 3 halting clean deadlifts 3 hang clean pulls 3 Halting cleans (pause at hang position) 3 tempo [...]

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

Thursday, July 21st 2022 Warm-up A. General 3 sets 20 sec Machine sprint 8m Inch worms B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific prep 2 sets 3-5 Deficit hspu 3-5 Strict Pause Ring dips 3-5 Bar mu *Use [...]