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So far CFZ - CFL Administrator has created 1479 blog entries.

Donnerstag, 25. April 2019

A: 10min Practise of kipping Pull-up / Butterfly Pull-ups B: EMOM for 10min of: 2 Back Squats Increase load. Last 3 sets should be challenging C: AMRAP ladder in 10min of: 1 Box Jump 1 Burpee 1 Sit-up 2 Box Jumps 2 Burpees 2 Sit-ups …. OLYMPIC WEIGHTLIFTING WOD A: 3x3/3x2/3x1 Squat Snatch B: Snatch

25. April 2019|

Mittwoch, 24. April 2019

A: Every 2min for 16min do: 2 Power Cleans + 2 Front Squats Power Cleans are TnG B: 5 rounds for time of: 9 Deadlifts 5 Squat Cleans 3 Thrusters Barbell @ moderate - heavy load on Thruster

24. April 2019|

Dienstag, 23. April 2019

A1: 4-4-4-4 Paused Front Squat (2sec. at the bottom) A2: 4x 10-15 Hip Extensions (if needed, they can be weighted) Alternate A1+A2. Rest approx. 60sec. Between sets B: AMRAP in 4min of: 5 Devil Presses 8 V-Ups Rest 2min AMRAP in 4min of: 5 KB Taters @heavy load 8 T2B

23. April 2019|

Montag, 22. April 2019

In Teams of 2, for time of: 1000m Row 50 Strict Pull-ups 1000m Row 100 Push-ups 1000m Row 150 Air Squats

22. April 2019|

Samstag, 20. April 2019

A1: BenchPress 12-10-8-6-4 A2: 5 x 10Double DB Pendlay Row Alternate A1+A2. Rest approx. 60sec. Between sets A: 2 rounds 20 Box jumps 20 Dips 20 Lunges 20 Squats 20 Pull-ups 20 Toes 2 Bar 20 Burpees 20 Sit-ups Sprint 100m (backwards on round 2)

20. April 2019|

Freitag, 19. April 2019

A: In Teams of 2 for total load: Squat Cleans 8-6-4-2 They have to be TnG, no rest at the bottom. Each athlete does all sets, alternate after a set. You can repeat a failed set with a lower load if needed. Time cap: 5min Warm-up then 10min to do all sets. B: In Teams

19. April 2019|

Donnerstag, 18. April 2019

A: One Arm DB overhead squat 5-5-5-5-5 reps (each arm) B: For time: 5/5 DB Snatch @ heavy 10 V-Ups 50 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 40 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 30 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 20 double-unders 5/5 DB Snatch @ heavy 10

18. April 2019|

Mittwoch, 17. April 2019

A1: 4 x 5 Low Bar Back Squat A2: 4 x 8 Hip Thrusts Alternate A1+A2. Rest approx. 60sec. Between sets B: For time of: 50 wall-ball shots, 9/6kg 50 Front Squats 50 Heavy KB-Swings Each time you break a set of wall-ball shots, Front Squats or KB-Swings, do 5 Burpee Box Jump Overs

17. April 2019|

Dienstag, 16. April 2019

A: Every 90sec for 15min do: 2 Power Snatches + 2 Overhead Squats Choose between: B1: 15 minute AMRAP 8 (strict) handstand push ups 12 power snatches @ light 16 pistols, alternating B2: 15 minute AMRAP 8 Seated DB Press 12 power snatches @ light 16 Air Squats

16. April 2019|

Montag, 15. April 2019

"Lumberjack 20" 20 Deadlifts @moderate-heavy 20 KB-Swings 20 Overhead Squats @moderate-heavy 20 Burpees 20 Pull-ups 20 Box Jumps 20 DB Squat Cleans @moderate-heavy Run 400m after every exercise.  OLYMPIC WEIGHTLIFTING WOD: A: 1 Squat Snatch Go every 90 sec for 12 sets. B: 5x5 Overhead Squats C: 3 rounds of: 12 Strict Toes To Bar STRENGTH WEIGHTLIFTING

15. April 2019|