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So far CFZ - CFL Administrator has created 1387 blog entries.

Samstag, 5. Januar 2018

A: Practise 10min your Handstand Walk/Hold/Push-ups B: "Roy" 5 rounds for time of: 15 Deadlifts, moderate-heavy load 20 Box Jumps, 60/50 cm 25 Pull-ups

5. Januar 2019|

Freitag, 4. Januar 2018

A: Every 90sec. For 15min do: 5 Sumo Deadlift High-Pulls Challenge yourself with load. You still need to come to your collar bone. Reset between the reps, no TnG. B: AMRAP in 5min of: 6 Hang Power Snatches @ light-moderate load 6 T2B Rest 2min. AMRAP in 5min of: 6 Hang Power Cleans @ light-moderate

4. Januar 2019|

Donnerstag, 3. Januar 2018

A1: 3-3-3-3-3 Zercher Squat A2: 8-8-8-8-8 Barbell Hip Thrusts Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 15 rounds for time of: 3 Burpee Box Jumps 6 Jumping Lunges 20 Double Unders OLY WOD: A: EMOM for 10min do: even: 3 Squat Cleans odd: 3 Clean High Pulls https://www.youtube.com/watch?v=fidmSMSa_Ag B: EMOM for 10min do: even:

3. Januar 2019|

Freitag, 28. Dezember 2018

A: 8 min AMRAP (in teams of 3) Deadlift 3 min Rest 8 min AMRAP Front squats (no rack) 3 min Rest 8 min AMRAP Bench press Increase weight every 30 reps: Starting weights Deadlift: 80-90-100-110…(male)/ 60-65-70-75…(female) Front squats: 50-55-60-65…(male)/35-37,5-40-42,5…(female) Bench press: 40-45-50-55…(male)/ 25-27,5-30-32,5 (female) B: For time: 50 Thruster 20/15 Kg 40 BoxJumps 30

28. Dezember 2018|

Donnerstag, 27. Dezember 2018

5 min on / 2 min off 1: 1-2-3-4-…DB Burpee box step overs 1-2-3-4-…DB Push press 2: 8 Overhead squats, 35/20 kg 24 Double unders 3: 10 Medball Squat Cleans 10 Medball Situps 4: 300m Row 12 Wallballs

27. Dezember 2018|

Samstag, 22. Dezember 2018

A: 6-6-6-6 Kang Squat @3030 Start every 2:30min. B: 50-40-30-20-10 reps for time of: Medball Cleans Box jumps

22. Dezember 2018|

Freitag, 21. Dezember 2018

A1: 5-5-5-5-5 (Weighted) Wide Grip Pull-ups @20X1 A2: 5-5-5-5-5 DB Z-Presses @30X1 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 21-15-9 reps for time of: Thrusters Power Snatches Start each set with a 200m run. Barbell @ moderate load.

21. Dezember 2018|

Donnerstag, 20. Dezember 2018

A1: 20-20-20-20 Dimmel Deadlifts A2: 6-6-6-6 Lateral Box Jumps (per side) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 3 sets of 4min WORK / 1min REST 30 Single Unders (alternating feet) 10 Push-ups 30 (Spider) Mountain Climbers 10 Pull-ups Note: Move on where you finished in the AMRAP (in set no. 2 + 3)

20. Dezember 2018|

Mittwoch, 19. Dezember 2018

A1: 3-3-3-3-3 Split Jerk A2: 10-10-10-10 Single Arm DB Chinese Row (only between the sets of A1) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: EMOM for 15min: 1) 5 Power Clean + Push Jerks @ Moderate - Heavy load 2) 15/12cal Row 3) 10 DB Box Step Overs STRENGTH WOD A: 2-2-2-2-2 (heavy) Thrusters

19. Dezember 2018|

Dienstag, 18. Dezember 2018

A: Jefferson Squat 8-8-8-8-8 Start every 2:30min. B: In Teams of 2, AMRAP in 20min of: 16 Partner Deadlift (holding the bar outside) 16 Partner Medball Sit-ups 16 sync. KB Russian Swings 16 Wallballs (alternating each rep, standing next to each other)

18. Dezember 2018|