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

WOD – 20220129 Warm-up Warm-up – 3 min Cardio – into 3 rounds – – 10 Air Squats -> Back Squats – 10 Split Squats e/s – 5 Burpee Broad Jumps Mobility – 30 sec Couch Stretch e/s – 30 sec World’s Greatest Stretch e/s Strength Back Squat (EMOM 8 min 5 Back Squats @~65%) [...]

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

WOD – 20220128 Warm-up Warm-up 3 Rounds – 6/8 cal Row – 16 MB Clean – 8 MB Strict Press – 16 Sit-Up – 8 Scap Pull-Up Mobility – 10 Cat/Cow Slow – 45 sec (accumilated) Supinated Bar Hang Workout Metcon (AMRAP – Rounds and Reps) AMRAP 32 min – 16 Pull-Up – 24/32 cal [...]

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

WOD – 20220127 Warm-up Warm-up For 9 min – 9 Burpees – 3 Strict Press + 3 Push Press + 3 Split Jerk – 9 BB Good Morning – 3 Inch Worm – 50 Single Under -> 30 Double Under Mobility – 10 pass-through e/d – 45 sec Puppy Pose Strength Split Jerk (5-3-3-1-1) 5 [...]

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

WOD – 20220126 Warm-up Warm-up EMOM 9 min 1.min: 12 Medball Cleans 2.min: 9/12 Cal Row 3.min: 20 Medball Shoulder to Shoulder (it) Mobility 2 rounds – 30 sec Wall Hinge – 10 Swimmer Strength Power Snatch (10 min to build to a daily heavy set of 5 tng reps) Snatch Pull (4 sets of [...]

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

WOD – 20220125 Warm-up Warm-up For 8 min – 5 Tempo Air Squats (3/3/3/0) -> Tempo Front Squats – 10 Hollow Rocks – 10 Samson Lunges (it) – 10 Push-Ups Mobility – 60 sec Frog Stretch – 45 sec Pigeon Stretch e/s Strength Front Squat (EMOM 10 min 5 Front Squats @60-65%) Workout Metcon (AMRAP [...]

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

WOD – 20220124 Warm-up Warm-up 3 Rounds – 250/300m – 20 Air Squat – 15 Sit-Up – 10 S2OH with the empty bar – 10 Scap Push-Up Mobility – 30 sec Knight Stretch e/s – 30 sec Wall Squat Twist e/s Strength Toes-To-Bar (E2MOM for 6 min max unbroken TTB) Hollow Hold (E2MOM for 6 [...]

Posted by Emanuel Erlewein on Jan 22, 2022 in WOD-Post

WOD – 20220122 Warm-up Warm-up 3 rounds – 20 Jumping Jacks – 5 Hang Muscle Snatch – 5 BTN Press – 5 Overhead Squats – 5 Squat Snatch Mobility 2 rounds – 45 sec Dragon Stretch e/s – 45 sec dynamic Puppy Pose Workout 1 Power Snatch + 1 Hang Squat Snatch (Weight) In 12 [...]

Posted by Emanuel Erlewein on Jan 21, 2022 in WOD-Post

WOD – 20220121 Warm-up Warm-up For 8 min – 50 Single Under – 10 Cuban Press – 10 Tuck Ups Mobility – 30 sec Side Bent e/s – 30 sec Runner Stretch e/s Strength DB Press Complex (5 sets) 5 sets – 5 Dual DB Strict Press – 5 Dual DB Push Press – max [...]

Posted by Emanuel Erlewein on Jan 20, 2022 in WOD-Post

WOD – 20220120 Warm-up Warm-up EMOM 9 min – 45 sec on/ 15 sec off 1.min: Back Lunge into Squats 2.min: Glute Bridges 3.min: (Side) Plank Mobility – 60 sec Couch Stretch* e/s – 60 sec Pigeon Stretch* e/s * dynamic or static is of your choice Strength Back Rack Box Step Up (3-4 sets [...]

Posted by Emanuel Erlewein on Jan 19, 2022 in WOD-Post

WOD – 20220119 Warm-up Warm-up For 8 min – 30 SU/DU – 10 single Arm russian KB Swings l. – 10 KB OH Triceps Extensions – 10 single Arm rus. KB Swings r. – 5 Ring Push-Ups Mobility – 60 sec Chest Stretch e/s – 12 Tea Tables w/ 3 sec Hold on Top Skill [...]