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

Wednesday, April 13th 2022 Warm-up A. General 2 sets 30 seconds Row @Low intensity 5 Muscle snatch (no hook grip, no contact) 5 Banded Y pulls 5/5 World’s greatest stretch B. Specific: Positions 5 Tempo hang "jumps" 5 Snatch pull unders 5 Tempo Hang power Snatch 5 Tempo Low hang Squat Snatch C. Drills: Bar [...]

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

Tuesday, April 12th 2022 Warm-up A. General 2 rounds 30 sec Row @ increasing intensity 30s W-band pull apart 30s Dynamic monkey clap B. Mobility 90/90 Hip stretch 30s/side C. Specific 2 sets 12/12 Banded monster walks 7 Speed squats 3 Jump Squats Then ramp up squat to 90% Weightlifting Back Squat (Weight) EMOM 12minutes [...]

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

Monday, April 11th 2022 Warm-up A. General 3mins Row or Bike @increasing intensity B. Specific 2 sets 10 Band pull aparts 5/5 Farmers press 10 kneeling hip extension 10 Overhead lunges @ 1 DB C. Rope climb drills Beginner *Starting in a standing position on the floor Feet locked on rope + bottom of squat [...]

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

Sunday, April 10th 2022 Warm-up A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps Metcon Metcon (Time) 3 rounds 50 Burpee to a target 60 KB swings 24/16 Kg Score: Time TC: 27mins Scaling options Beginner 3 rounds 30 Burpees 60 Russian [...]

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

Saturday, April 9th 2022 Warm-up Intro & Warm Up [0:00-14:00] For 9 Min – 1 Min Rope Skipping – 15 Air Squats – 10 Hollow Rocks – 10 Banded Pull-Apart – 5 Push-Ups Mobility [14:00-18:00] – 1 Min dynamic Squat Hold – 10 Worlds Greatest Stretch e/s – 10 Wall Squats Pre-WOD [18:00-30:00] – Prepare [...]

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

Friday, April 8th 2022 Warm-up A. General 2 sets 30 seconds Row/Bike/Run/Ski @Easy 5 /5 Single Leg Glute Bridge 5-10 Swing on bar or Rings 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. Activation 3 sets 3 Box jumps [...]

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

Thursday, April 7th 2022 Warm-up A. General 3 rounds 10/8 cal Row @increasing intensity 10 Rotating scorpions 5/5 Hanging scapular C.A.R’s B. Activation 3 sets @ascending 10-7-5 Strict press @light, mod, mod-heavy 10 Banded W-Y * press ascending just like Monday’s squat prep. C. Conditioning prep 3 sets 50m’s legs only row 50m’s hips and [...]

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

Wednesday, April 6th 2022 Warm-up A. General 2 sets 200m jog or 1 min machine fo your choice 5/5 World’s greatest stretch 10 muscle clean, no hook grip no contact 3 Tall cleans *Receive lower and lower each rep B. Clean Drills *Focus on cueing leg drive & reception 5 Hang Clean High pull 5 [...]

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

Tuesday, April 5th 2022 Warm-up A. General 2 rounds 30 sec Row/Bike/Ski or 200m Run @Easy 10-30 seconds Hollow hang on bar 5/5 Single Arm Bent Over Row B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds – stretching for 10 seconds C. Activation 3 sets -5 Tall kneeling Banded [...]

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

Monday, April 4th 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 + [...]