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So far CFZ - CFL Administrator has created 1247 blog entries.

Dienstag, 14. August 2018

A1: 8-8-8 DB Tripod Row (each arm) A2: 20-20-20 Banded Shoulder Press Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Erin" 5 rounds for time of: 15 Dumbbell Split Cleans 21 Pull-ups

14. August 2018|

Montag, 13. August 2018

A1: 5-5-4-4-3 Deficit Deadlift (on 15kg plate) A2: 5 sets of 3/3 Single Leg Box Jumps (if needed you can use a pile of plates) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 5 RFT of: 5 DB Hang Squat Snatches, left arm 5 DB Hang Squat Snatches, right arm 5 DB Push Press, left

13. August 2018|

Samstag, 11. August 2018

A: 10-8-6-4-2-1 Deadlifts Start every 2 Min. B: 10 rounds of: 30 seconds Box Jumps Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds DB Weights: Moderate - Heavy NO DROPING

11. August 2018|

Freitag, 10. August 2018

A1: 3 x 10/10 One Arm DB Press from Kneeling Position A2: 20 Bandet Triceps Push downs Alternate A1+A2. Rest approx. 60sec. after A2. B: For time of: 100 Squats 90 Sit-ups 80 Mountain Climbers 70 Push-ups 60 Pull-ups 50 Tuck Jumps 40 KB Swings - Moderat - heavy 30 Burpees 20 Handstand Push-ups 10

10. August 2018|

Donnerstag, 9. August 2018

A1: 5 x 5 Backsquats A2: 10 m Prowdler Push Alternate A1+A2. Rest approx. 60sec. after A2. B: 4 Rounds 16 Overhead lunges 16 Burpees 16 Sit ups (16 min time cap) Weights: Heavy Plate NO DROPING OLYMPIC LIFTING WOD: A: Every 2 Min. For 20 Min. do: 1 Snatchgrip Deadlift 1 Snatch Pull 1

9. August 2018|

Mittwoch, 8. August 2018

A1: 5 x  4 Power Snatches (Beginner 6 Reps) A2: 5/5 heavy one side DB Push&Pull Alternate A1+A2. Rest approx. 60sec. Between exercises. B: Doubles and Oly For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add weight to the snatch each

8. August 2018|

Dienstag, 7. August 2018

A1: 5 x 5/5 Front Rack Lunges A2: 5 Weighted Barbell Hip Thrusts Alternate A1+A2. Rest approx. 60sec. Between exercises. B: Team of 2 WOD 160 Medball Cleans 140 (cal) Row 120 Medball Cleans 100 (cal) Row Scale: 120 / 100 / 80 / 60

7. August 2018|

Montag, 6. August 2018

A1: 5 x 10/10 One Arm DB Rows A2: 10 bandet Push ups Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Tiff" On a 25-minute clock, Run 2,4km Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang power cleans 7 push presses Weight: Same weight - Light - Moderate NO DROPING

6. August 2018|

Samstag, 4. August 2018

A1: 4-4-4-4-4 Weighted Pull-ups A2: 5-5-5-5-5 Weighted Push ups Alternate A1+A2. Rest 60sec. Between exercises. B: For time of: 90 Double Unders 75 Walking Lunges 60 Renegade Rows (30 each side), 15/10kg 45 Knees to elbows 30 Pistols 15 Box Jumps (75/60cm)

4. August 2018|

Freitag, 3. August 2018

A1: 3-3-3-3-3 Clean Segmented Deadlift A2: 5-5-5-5-5 Standing Broad Jumps Alternate A1+A2. Rest 60sec. Between exercises. B: 20-15-10-5 reps for time of: DB 2-arm Deadlift (Heavy Load) Barbell Z-Press (Moderate Load) Row (Cals) Barbell Hip Bridge (Moderate - Heavy load)

3. August 2018|