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So far CFZ - CFL Administrator has created 1564 blog entries.

Freitag, 12. Februar 2021

HOME-WORKOUT https://youtu.be/uWn4nkJ-r3c ZOOM + ROMWOD A1: 5 sets of 5-10 (depending on weight) of Single Arm Shoulder Presses per side A2: 5 sets 20-30sec. Towel Deadlift Isometric Hold Alternate A1 and A2 and Rest 1 Min. after a full set B: AMRAP in 5min of: 5m Lateral Duck Walk – R 5 Burpees 5m Lateral [...]

12. Februar 2021|

Donnerstag, 11. Februar 2021

ZOOM + ROMWOD A: Tabata Squat Hold (20sec.) + Squats (10sec.) / Burpees (20sec.) + Bottom of Push-up Hold (10sec.) B: 5 rounds of: 10/10 Windshield Wipers 5/5 Around the world Leg Circles C: AMRAP in 7min of: 7/7 Wood Chops (DB/KB/Plate) 7 Rabbit Walks forward + backwards 7 Tuck Jumps

11. Februar 2021|

Mittwoch, 10. Februar 2021

HOME-WORKOUT https://www.youtube.com/watch?v=TFPHC1jWH2k ZOOM + ROMWOD A: 4 rounds of: 30sec ON / 15sec OFF Goblet Squat Hold Split Jacks Goblet Curtsy Lunges Weighted Good Mornings B: 3 sets of 3min ON / 1min OFF – Continue with AMRAP 12 Swings 6/6 Single Arm Thruster 6/6 Single Leg V-Ups

10. Februar 2021|

Dienstag, 9. Februar 2021

ZOOM + ROMWOD "Home Cindy" AMRAP in 20min of: 5 Table Pull-Ups 10 Push ups 15 Air Squats Find a pull-up variation which works for you: https://www.youtube.com/watch?v=nqUaZGCQPDw https://www.nerdfitness.com/blog/pull-up-alternatives/

9. Februar 2021|

Montag, 8. Februar 2021

HOME-WORKOUT https://www.youtube.com/watch?v=UJxfgiXgUL0 ZOOM + ROMWOD A1: 4 sets of a 1min-Squat (sec. Down / 30sec. Up) A2: 4 sets of 20 Body Saws Alternate A1 and A2 and Rest 1 Min. after a full set B: Death by: 10 Squats + x Burpees Death by = EMOM For as Long as Possible 10 Squats + [...]

8. Februar 2021|

Freitag, 5. Februar 2021

HOME-WORKOUT https://www.youtube.com/watch?v=UmyQ3Vd5Buk ZOOM + ROMWOD A1: 5 sets of 5 Tempo Squats @ 5551 A2: 5 sets 10-20 Bicep Curls with your weight (per side) Alternate A1 and A2 and Rest 1 Min. after a full set B: 300 Split Squats Every break you take do: 20 Dips

5. Februar 2021|

Donnerstag, 4. Februar 2021

ZOOM + ROMWOD A famous Freeletics Workout: "Aphrodite" 50-40-30-20-10 reps for time of: Burpees Squats Sit-ups

4. Februar 2021|

Mittwoch, 3. Februar 2021

HOME-WORKOUT https://www.youtube.com/watch?v=POClaWIgOJQ&t=601s ZOOM + ROMWOD A1: 4 sets of 5-10 Elevator Push-ups A2: 4 sets 10 Kang Squats @3030 (with load) Alternate A1 and A2 and Rest 1 Min. after a full set B: 4 rounds for time of: 20 Froggers 20 Prisoneer Squats 20 One Arm Thrusters (10/10, with your weight) C: 3 rounds [...]

3. Februar 2021|

Dienstag, 2. Februar 2021

ZOOM + ROMWOD A1: 5x 8 Hamstring Curls (with pillow or plastic bag, slow and controlled) or: Hamstring Walkouts A2: 5x 20-30sec. Isometric Towel Row Alternate A1 and A2 and Rest 1 Min. after a full set B: AMRAP in 14min of: 6/6 Tall to Kneeling (with weight if you want) 30sec. Squat Hold 6/6 [...]

2. Februar 2021|

Montag, 1. Februar 2021

HOME-WORKOUT https://www.youtube.com/watch?v=w44dxx3JT5g ZOOM + ROMWOD A1: 4 sets of 20 Single Leg RDLs per side (with your weight) A2: 4 sets of 6-10 Half Kneeling One Arme Shoulder Press per side (KB / DB) Alternate A1 and A2 and Rest 1 Min. after a full set B: 2 Rounds: 2min Plank Hold 90sec. Squat Hold [...]

1. Februar 2021|