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

Wednesday, June 15th 2022 Warm-up A. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec Contract/5 sec [...]

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

Tuesday, June 14th 2022 Warm-up A. General 20/16 Calorie Row, Stiff leg 2 rnds 10 Wide stance inchworm push ups 10 KB Sumo deadlifts/KB SDLHP B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your foot back C. Specific 2 sets 2 Deadlift lift [...]

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

Monday, June 13th 2022 Warm-up A. General Medicine Ball toss Pair up members and they can throw reps of within a time window of: – Chest pass – Overhead pass – Wall Ball Pass – Split stance toss (rotational) – etc B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific Split [...]

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

Sunday, June 12th 2022 Warm-up A. General – 200m jog/row – 8m Inchworm – 200m jog/row – 8m Crab walk – 200m jog/row B. Mobility Banded front delt PNF stretch – 5 x 5 sec Contract/5 sec Stretch C Specific 2 sets – 8 Band Flies – 8 Banded horizontal press (like push up but [...]

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

Saturday, June 11th 2022 Warm-up A. General 2 rnds Partner WU – Run 200m with light medball, pass @ 100m – 20 Plank med ball toss – 20 tall kneeling med ball chest pass B. Set-up Help athletes get setup for ring muscle ups and ring muscle up modifications Allow for time to warm up, [...]

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

Friday, June 10th 2022 Warm-up A. General 3 sets 8 Empty bar muscle clean Row 40 seconds 8 Empty bar muscle snatch Row 30 seconds 8 Beat Swings / TTB B. Mobility/Activation Btn tricep stretch with plate 30sec on / 10sec off x 2 C. Specific Power Clean drills: – Muscle clean – Muscle clean [...]

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

Thursday, June 9th 2022 Warm-up A. General Amrap 4 minutes 200m jog 8m Soldiers walk 10 beat swings B. Mobility Tall Kneeling Banded Internal Rotation shoulder stretch Contract (down) for 5 seconds / relax (up) for 5 seconds 5 reps/side C. Specific 3 sets – 4-6 Banded tall kneeling lat pulldown – 8m Double foot [...]

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

Wednesday, June 8th 2022 Warm-up A. General EMOM 4 mins: Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown Min 2: Row/Bike/Ski/Run B. Mobility Dynamic hip to lat slide stretch 10 reps/side C. Specific Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 [...]

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

Tuesday, June 7th 2022 Warm-up A. General 1 min row or bike @easy 10 Inchworms 45 sec row or bike @mod 10 banded pull aparts 30 sec row or bike @hard 10 Handstand or Pike Shoulder taps (feet on box) B. Specific Bar muscle up drills Everyone: 10 Scap pull + hollow body 2-3 sets [...]

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

Monday, June 6th 2022 Warm-up A. General 2-3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Drills 2 sets – 5 Vertical jumps from Hang position above the knees* -5 Muscle snatch -5 Power snatch balance -5 Tall Power Snatch C. Specific (Metcon) – 8m Double foot [...]