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

WOD – 20220107 Warm-up Warm-up For 8 min – 10 Box Step-Ups – 10 scap. Pull-Ups – 10 Tuck Jumps – 10 KB/DB Good Mornings Mobility – 45 sec dynamic Hamstring Stretch e/s – 45 sec dynamic banded Lat Stretch e/s Strength Strict Pull-Up (5 rounds of 6-8) Scale up (e.g. adding weight) or down [...]

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

WOD – 20220106 Warm-up Warm-up – 500/400m row 3 rounds – 3 Clean Pull – 3 Power Clean – 3 Front Squat – 3 Strict Press – 3 Push Press – 3 Split Jerk Mobility – 10 Hip Opener e/s – 10 T-Spine rotations e/s Strength Squat Clean and Jerk (EMOM 10 of 2 Clean [...]

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

WOD – 20220105 Warm-up Warm-up AMRAP 8 min – 10 Cal Row – 10 Push-ups – 5 Pike Push-ups – 5 Burpees Mobility – 60 sec Shoulder Flow e/s – 60 sec Prone Chest Stretch Workout 5 intervals of 4 min with 2 min rest in between Metcon (Calories) Max Cal Echo Bike in 4 [...]

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

WOD – 20220104 Warm-up Warm-up A. 2 rounds – 30 Jumping Jacks – 10 Back Squats w Stick/Barbell – 10 behind the neck Strict Press B. 5 min Rope Skipping Practice Mobility – 1 min laying Wall Squat Stretch – 15 Swimmer Strength Back Squat (EMOM 10 min of 5 at 60%) EMOM 10 min [...]

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

WOD – 20220103 Warm-up Warm-up 3 rounds – 10 cal row – 10 Pull-apart & pass-through – 10 Deadbugs e/s – 5 IYT’s on floor Mobility 2 rounds – 30 sec Puppy Dog – 10 Cuban Press Strength KB Complex (3 sets of 5 rounds) 3 sets of 5 unbroken rounds of – 5 Dual [...]

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

WOD – 20220101 Warm-up Warm-up AMRAP 8 min – 8 Air Squats – 8 scap Push-Ups – 8 Sit Ups – 8 Ring Rows – 8 Burpees Workout Metcon (Time) In Teams of 2 – 1000 m Row – 100 Push-Ups – 20 synchro Burpees – 100 Wall-Balls – 20 synchro Burpees – 100 Pull-Ups [...]

Posted by Emanuel Erlewein on Dez 31, 2021 in WOD-Post

WOD – 20211231 Warm-up Warm-up 2-3 rounds – 50 Single Unders – 15 Box Step Overs – 10 Beatswings – 5 Devil Press Workout Metcon (AMRAP – Rounds and Reps) As a team of 2, splitting work as desired AMRAP 35 min – 20 Devil Press – 40 TTB – 60 Box Overs* @24"/20" – [...]

Posted by Emanuel Erlewein on Dez 30, 2021 in WOD-Post

WOD – 20211230 Warm-up Warm-up EMOM 9 min 1.min: 9-15 Cal Row 2.min: 8-12 (BB) Good Mornings 3.min: 12-15 Russian KB Swings Mobility – 45 sec Pigeon Pose e/s Strength Posterior Chain EMOM 15 min 1.min: 8 Single Leg RDL (left) 2.min: 8 Single Leg RDL (right) 3.min: 10 Single Leg Glute Bridge (left) 4.min: [...]

Posted by Emanuel Erlewein on Dez 29, 2021 in WOD-Post

WOD – 20211229 Warm-up Warm-up Group A – 5 min on Echo Bike Group B For 5 min – 15 Air Squats -> 10 Front Squats (stick -> BB) – 10 Elbow Front Rack Rotations (it) – 3 World’s Greatest Stretch e/s Mobility – 5 90-90 Hip Flow with Hip extension – 10 Russian Baby [...]

Posted by Emanuel Erlewein on Dez 28, 2021 in WOD-Post

WOD – 20211228 Warm-up Warm-up – 3 min Cardio 3 rounds of 3 reps @ empty BB/Stick: – High Hang Sntach High Pulls – Hang Muscle Snatch – Overhead Squats – Snatch Balance – Squat Snatch Mobility – 10 Wall Squats – 60 sec dynamic Samson Stretch e/s Strength Squat Snatch (5-3-3-2-2-1-1) In total, 7 [...]