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So far CFZ - CFL Administrator has created 1283 blog entries.

Freitag, 31. August 2018

A1: 5-5-5-5 Front Rack Loaded Box Step-ups (each side) A2: 20-20-20-20 Step Death March (3010 each rep) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 10min of: 10 Hang Power Snatches 10 Sumo Deadlift High-Pulls 10 Lateral Jumps over the Barbell Barbell @ Light Load

31. August 2018|

Donnerstag, 30. August 2018

Team of 2 "Jbo" Complete as many rounds as possible in 28 minutes of: 9 Overhead Squats 1 Legless Rope Climb (from seated) 12 Bench Presses BB @ moderate load on both exercises. Alternate full rounds, so keep the weight at a level where you can go the first few rounds unbroken. OLYMPIC WEIGHTLIFTING WOD

30. August 2018|

Mittwoch, 29. August 2018

A1: 6-6-6-6-6 Staggered Stance Deadlift (per side) A2: (immediately followed) 5x 3 consecutive Broad Jumps Alternate A1+A2. Rest 90sec. After A2. B: In Tabata format (20sec ON/10sec OFF) complete: 1) 30 Back Squats @ Moderate Load (3:00 Time Cap) 30sec Rest 2) 60 Pull-ups (4:00 Time Cap) 30sec Rest 3) 80 Wall Balls (5:00 Time

29. August 2018|

Dienstag, 28. August 2018

A1: 8-8-8-8 Glute Bridge Dumbbell Floor Press @21X1 A2: 4 sets 6-10 reps of Ring Rows, hold top position for 1sec. Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 5 rounds for time of: 10 Pike Push-ups 10 Box Jump Overs 10 KB Russian Twists (reps per side) 10 One Arm DB OH Lunges (reps

28. August 2018|

Montag, 27. August 2018

A1: 5-5-5-5 Bulgarian Split Squat (per leg / Back Rack loaded) A2: 8-8-8-8 Landmine Single Leg RDL (per side) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 4x 2-minute rounds of: 10 Thrusters (moderate load) 200m Row Max-rep Thrusters Rest 2min between rounds. OLYMPIC WEIGHTLIFTING WOD A: 1-1-1-1-1 Complex of: 3 Hang Clean Pull 2

27. August 2018|

Samstag, 25. August 2018

A: 10 - 10 - 10- 10 Heavy Low Bar Backsquats Start every 2:30 Min. B: 5 Min. AMRAP 5/5 Jumping Lunges 20m Shuttle Sprint C: 6 Sets: 1: 5 Hollow rocks + 15s Hollow hold + 5 Hollow rocks 2: 5 Arch rocks + 15s Arch hold + 5 Arch rocks

25. August 2018|

Freitag, 24. August 2018

A1: 4-4-4-4 Heavy Clean Pulls 60sec. Rest. A2: 4-4-4-4 Power Cleans 60sec. Rest. C: 5 Rounds: 15 Deadlift, 22,5/15 kg 12 Power clean, 22,5/15 kg 9 Push press, 22,5/15 kg

24. August 2018|

Donnerstag, 23. August 2018

A: 7 min AMRAP: 20 Wall ball shots, 9/7 kg 10 Bent Over Dumbbell Reverse Fly 5 min Rest 7 min AMRAP: 20 DB Front Squats 5/5 Jumping Lunges 5 min Rest 7 min AMRAP: 10 BB Roll Outs 15 Kettlebell swings, 24/16 kg OLY WOD:  A: 3-3-3 Snatch Grip Deadlifts 60 sec Rest. 3-3-3

23. August 2018|

Mittwoch, 22. August 2018

A: 16 min EMOM: 1: Max reps Bench press (body weight) 2: Max reps Strict Pull ups 3: Max cals Bike/Row 4: Rest B: For Time: 10-9-8-…Push ups 10-9-8-… Squat snatch OLY WOD: A: 3-3-3 Snatch Grip Deadlifts 60 sec Rest. 3-3-3 Snatch High Pulls 60sec. Rest B: 15 Min. Find you 1RM of this

22. August 2018|

Dienstag, 21. August 2018

A1: 4 x 40 Sec. Heavy 2 Arm KB Deadlifts 60sec. Rest. A2: 4 x 40 Sec. Double Unders 60sec. Rest. C: 10 min AMRAP: 6 Deadlifts 6 Hang power cleans 6 Box jump Over

21. August 2018|