Posted by Emanuel Erlewein on Jul 15, 2022 in WOD-Post

Friday, July 15th 2022 Warm-up A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 3-5/leg Single Leg glute bridge + [...]

Posted by Emanuel Erlewein on Jul 14, 2022 in WOD-Post

Thursday, July 14th 2022 Warm-up A. General EMOM x 9 1. 60sec Bike or Row @ Ascending intensity 2. 30sec RDL + Reach 3. 30sec low box jumps B. Mobility PNF Hamstring stretch 45 sec per side – 5 seconds contraction, pushing against the band with your foot – 5 seconds stretch, pulling your foot [...]

Posted by Emanuel Erlewein on Jul 13, 2022 in WOD-Post

Wednesday, July 13th 2022 Warm-up A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3 or 5 or 7 seconds, etc B. Activation Standing banded psoas march 20 alternating reps C. Activation 2 sets 7/7 banded monster walks 5 Wall balls @As high as possible 3 Consecutive broad jumps Plyometrics Metcon (Distance) Seated [...]

Posted by Emanuel Erlewein on Jul 12, 2022 in WOD-Post

Tuesday, July 12th 2022 Warm-up A. General 3 minutes @easy Machine B. Mobility Seated T-spine extension 2-3 set of 5 deep breaths Try to reach more ROM every time you exhale C. Specific Pull: -3 Clean lift offs (floor to above the knee) -3 clean pulls Reception: -3 Tall muscle cleans -3 Rack deliveries -3 [...]

Posted by Emanuel Erlewein on Jul 11, 2022 in WOD-Post

Monday, July 11th 2022 Warm-up A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Specific 2 sets 3 OH squats @4.2.X.1 3 Snatch balance 3 Tall [...]

Posted by Emanuel Erlewein on Jul 10, 2022 in WOD-Post

Sunday, July 10th 2022 Warm-up A. General Game ‚Coach says‘ Just like Simon says but with ‚Coach says" and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says. Make sure you include at least two dynamic [...]

Posted by Emanuel Erlewein on Jul 09, 2022 in WOD-Post

Saturday, July 9th 2022 Warm-up A. General 3 sets 20 sec Machine sprint 25/25’ Overhead KB Carry B. Specific Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale C. Specific Prep 5-3-1 @ RPE 8 Thruster CTB Gymnastics Metcon (10 Rounds for reps) EMOM [...]

Posted by Emanuel Erlewein on Jul 08, 2022 in WOD-Post

Friday, July 8th 2022 Warm-up A. General 3 sets 5/5 Front rack box step ups* 5/5 KB/DB windmills 10 Med Ball abmat sit ups Set the box at a height that allows the athlete to stand from a full squat. If the box is too low the heel will be too far away from the [...]

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

Thursday, July 7th 2022 Warm-up A. General Row 150m 8M samson stretch lunges Row 200m 8M Banded Monster Walk B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific 3 sets 15M Butt kicks 3-6 Deadlifts @ Ascending 3 Ring mu progression Ring mu progression Beginner: -Floor transitions, [...]

Posted by Emanuel Erlewein on Jul 06, 2022 in WOD-Post

Wednesday, July 6th 2022 Warm-up A. General 60 seconds Machine @Low intensity 10 Rotating scorpions 10 Muscle snatch (no hook grip, no contact) 10 btn Snatch push press B. Mobility World greatest stretch 10-15 rep/side C. Specific Reception drills 5-10 reps Bang bang footwork drill *Watch the timing & positioning of the feet and the [...]