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So far CFZ - CFL Administrator has created 1538 blog entries.

Donnerstag, 19. März 2020

AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A A1: 4 Sets 10/10 Bulgarian Split Squats A2: 15 Jumping Squats [...]

19. März 2020|

Mittwoch, 18. März 2020

AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://youtu.be/IZp86LBbAN8 WOD - A 3 rounds of: 45sec AMRAP / 15sec REST 1) Standing Crunches [...]

18. März 2020|

Samstag, 15. Februar 2020

"Hotshots 19" 6 rounds for time of: 30 Squats 19 Power Cleans @ Moderate Load 7 Strict Pull-ups Run 400m Timecap: 38min. Note: Please spend 5min to cool down on any device or jogging

15. Februar 2020|

Freitag, 14. Februar 2020

A1: 6-6-6-6 Swiss Ball DB Bench Press @2020 A2: 5-5-5-5 Pendlay Rows @20X1 A3: 4-4-4-4 Power Snatch (no TnG - reset after every rep) Start every 1:30min one of the exercises (alternating) B: AMRAP in 10min of: 5 Power Snatches 7 Bar Facing Burpees 9 Abmat Sit-ups C: Mandatory Cool Down of 5min on any [...]

14. Februar 2020|

Donnerstag, 13. Februar 2020

EMOM for 40min of @ STEADY FLOW: 1) 5/5 Goblet Cossack Squats 2) 40sec. Bike 3) 10 DB Skull Crushers 4) 40sec. Ski 5) 3 (heavy) Front Squats 6) 40sec. Assault Bike 7) 30sec. V-Ups or Tuck Crunches (go fast here!) 8) 40sec. Row Note: Please spend 5min to cool down on any device or [...]

13. Februar 2020|

Mittwoch, 12. Februar 2020

A1: 4 sets of: 40-60sec. Banded Isometric Squat Hold A2: 4 sets of 15 Banded Russian Swings Start every 1:30min one of the exercises (alternating) B: Tabata Squats @20secs + Squat Hold @10secs "Rest" Rest 2min Tabata Push-ups @20secs + Push-up Hold @10secs "Rest" Rest 2min Tabata BB Good Mornings @20secs + Good Morning Hold [...]

12. Februar 2020|

Dienstag, 11. Februar 2020

A: 3-3-3-3-3 Segmented Clean Grip Deadlifts Start every 2min a set. B: In Teams of 2, AMRAP in 20min of: 16 Single Arm KB Split Snatches @ light - moderate 16 Wallballs 16 DB Deadlifts @ moderate C: Mandatory Cool Down of 5min on any device or jogging OLYMPIC WEIGHTLIFTING WOD A: Squat Snatch 3 [...]

11. Februar 2020|

Montag, 10. Februar 2020

A1: 4-4-4-4-4 Seated Hurdle Jumps (challenge your height!) A2: 8-8-8-8-8 Zottman Curls @3030 Start every 1:15min one of the exercises (alternating) B: 4 rounds for quality of: 10 Front Rack Lunges (5/5) @ Medium Rest 15sec. 10 Floor Presses @ Heavy (same bar as FR Lunges) Rest 15sec. 10 DB Box Step Overs @ Heavy [...]

10. Februar 2020|

Mittwoch, 29. Januar 2020

A1: 5-5-5-5-5v Feet Elevated Ring Row @11X2 A2: 3-3-3-3-3 Single Leg Box Jumps (per side) A3: 4-4-4-4-4 Overhead Squat @2121 Start every 1:30min one of the exercises (alternating) B: 15-12-9 reps of: Double DB Clean & Jerk @ heavy Cals on Rower or AB/Bike BOOTCAMP (HIIT) WOD 7min ON / 2min OFF: 1: Ski, Row, [...]

29. Januar 2020|

Dienstag, 28. Januar 2020

EMOM for 30min of: 1) 5 Back Squats @22X0 2) 12 Toes to bar 3) 5 Hang Power Clean (start slow, 2 sec. Pull to the knees) 4) 12 Hip Extensions 5) 5/5 Explosive Step-ups 6) 12/9 cals Ski OLYMPIC WEIGHTLIFTING WOD A: Squat Snatch 3 Reps every 1:30 sec. for 12 sets B: EMOM [...]

28. Januar 2020|