Posted by Emanuel Erlewein on Mai 02, 2022 in WOD-Post

Monday, May 2nd 2022 Warm-up A. General 60sec Row/Bike/Run/Ski @ easy 30 sec Pause ring rows 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard B. Mobility Front rack bent elbow stretch 5 x/side 5sec contract + 5 sec relax C. Specific (pre metcon) 2 sets 3 clean first pull 3 [...]

Posted by Emanuel Erlewein on Mai 01, 2022 in WOD-Post

Sunday, May 1st 2022 Warm-up A. General 400m Run -Gradually building pace from easy to hard B. Mobility Piked runners calf pedals 60s C. Specific 2 Sets 15m A skips 15m Butt kicks 5-10 Scap pushes 10 Russian KB swings Metcon Metcon (Time) For time 400m Run 15 Burpees 45 KB swings 32/24 Kg 800m [...]

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

Saturday, April 30th 2022 Warm-up A. General EMOM x 9 1. 60sec Bike or Row 2. 10-15 Wall Balls 3. 3 Jerk dip + 5 push press B. Specific -3 Banded oscillations* -5 Beat swings -5 Jumping back squats -5 push press -5 cal bike sprint * Metcon Metcon (Time) For time 20-15-10-5 Front Squat [...]

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

Friday, April 29th 2022 Warm-up A. General 3 rounds 30 second stiff leg rowing 15 Vertical toe touches 10 Russian KB swings B. Specific 2 pause deadlift @ 40-50% 5 x 3 reps Weightlifting Deadlift (6 x 5 @82%) TC: 8 min Score: Weight Metcon Metcon (4 Rounds for reps) Row 4 x 750m Rest [...]

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

Thursday, April 28th 2022 Warm-up A. General 2 sets 30sec Bike/Row/Ski/100m Run 5 btn press 10 Banded T pull aparts B. Specific press drill 2 sets 5 x 1 1/2 press* *Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep. We use this to teach [...]

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

Wednesday, April 27th 2022 Warm-up A. General Row 150m 8m samson stretch lunges Row 200m 8m Banded Monster Walk B. Mobility Dynamic hip to lat slide stretch 10 reps/side Hold each end range for 1-2 seconds C. Specific 2 sets 10/10 single leg banded abduction* 10 single leg glute bridge 5 jumping squat Weightlifting Back [...]

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

Tuesday, April 26th 2022 Warm-up A. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Banded Y pull + OHS * 10/10 PNF lat stretch on floor B.Specific 3 sets 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3 Tall snatch 3 Tempo Squat Snatch Weightlifting Snatch (Weight) EMOM 10minutes 2 Squat snatch [...]

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

Monday, April 25th 2022 Warm-up A. General 2 rounds 45 sec Row/Bike/Ski or 200m Run @Easy 8m/8m Single arm OH Carry 5/5 Single Arm Bent Over Row B.Mobility Banded wrist rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Metcon Prep *Work with individual athletes on set-ups and scaling options here [...]

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

Sunday, April 24th 2022 Warm-up A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific -15m A skips -15m Run -3-5 strict press/push-ups -3-5 Pause front squats / air squats Metcon Metcon (Time) For time Complex Run 50 KB-Swings Complex [...]

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

Saturday, April 23rd 2022 Warm-up A. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your upper body toward the ground C. Specific 4 DB Step up [...]