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

Thursday, May 12th 2022 Warm-up A. General 4min Bike/Row/Ski @easy-mod B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 sets 30 sec of double tap jumps* 7m Walking lunge + twist 4 DB snatch 7m Inch worms 30 sec of double unders * Metcon Metcon [...]

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

Wednesday, May 11th 2022 Warm-up A. General 30 sec Row or Bike 10 rotating scorpions 30 sec Row or Bike 10 Pause Ring rows 30 sec Row or Bike 10 Beat swings *Go into Part A. pull-ups at this point with time for practice and instruction* B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing [...]

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

Tuesday, May 10th 2022 Warm-up A. General 2 rounds 30 sec Row @ increasing intensity 30s Glute Bridge March* 30s Dynamic monkey clap** * ** B. Mobility 90/90 Hip stretch 30s/side C. Specific 2 sets 12/12 Banded monster walks 12 Banded Good Mornings 7 Tempo squats @0-0-X-0* 3 Jumping air squats as high as possible [...]

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

Monday, May 9th 2022 Warm-up A. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 7m/7m Single arm OH Carry * 5/5 Single Arm Bent Over Row *Play with different variations for this like an upside down KB, band suspended carries, ect. B. Mobility Quadruped rear shoulder stretch 30 sec/side C. Specific Turkish Get-up [...]

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

Sunday, May 8th 2022 Metcon Metcon (Time) 100 WBS 100 Sit Ups 100 DB Snatch Every minute starts with 3-5 Burpees. 1st min: WBS 2nd min: SitUps 3rd min: DBS. Once you completed 100 repetitions you switch only between the remaining exercises. [...]

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

Saturday, May 7th 2022 Warm-up A. General Partner Warm-Up With a Med Ball 10/8 cal/person @mod 10 Swing passes 10 plank passes (face to face) 10 Lunges passes 10 Rotational passes (side to side) 10 Wall Ball passes 10/8 cal/person @hard B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with [...]

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

Friday, May 6th 2022 Warm-up A. General 3mins Row or Bike @increasing intensity on each min EMOM 5 PVC btn press B. Mobility 60sec Alternating Y arm raise on box C. Specific 5 Prone W-Y’s 20sec Body tighteners 5 Box elevated Piked hspu D. Pre-Metcon 2 sets 20 double unders 6 wall balls 4 Snatch [...]

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

Thursday, May 5th 2022 Warm-up A. General Amrap 5minutes 30sec Row/Bike/Ski 7/7 Single leg RDL 5/5 Seated DB press 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 [...]

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

Wednesday, May 4th 2022 Warm-up A. General 2 sets 60sec Bike or Row @ nose breathing 60 seconds 90/90 Hip Switch 30sec Air squats with pause at the bottom B. Mobility Banded hip flexor stretch 45sec/side C Activation 2 sets -5 Tempo Front Squats @4.2.X.1 -5/5 Reverse Back rack Lunges with 3 hold at the [...]

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

Tuesday, May 3rd 2022 Warm-up A. General 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Side lunges 1 min Hard Row B. Specific 3 sets 8 Wide stance banded good mornings 4 Dual russian kb swings 3 Sumo deadlifts @ascending Use this as a ramp up and a chance to individually go over [...]