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So far CFZ - CFL Administrator has created 1501 blog entries.

Montag, 19. August 2019

A1: 10-10-10 DB Shoulder Press A2: 8/8 - 8/8 - 8/8 Back Rack Split Squats Start every 2min one of the exercises (alternating) 2 Min. Rest B1: 3 x 30 Sec. Ring Support Hold B2: 3 x 400 m Run Start every 2min one of the exercises (alternating) 2 Min. Rest C1: 3 x 8

19. August 2019|

Samstag, 3. August 2019

A: 5 reps @ 50% / 5 reps @ 60% / 5 reps @ 70% / 5 reps @ 65% / 5 reps @ 60% of Sumo Deadlift rest 90sec between sets B: 0-10min: 5 rounds of 10 KB Sumo Deadlift High Pulls 10 Thrusters @ empty barbell 10-18min: 4 rounds of 10 Sumo Deadlift

3. August 2019|

Freitag, 2. August 2019

A: Bar Muscle-up technique 10min to work on certain drills such as controlled stationary dips, pulling mechanics, high hips to bar and transitions (banded). B: 25min AMRAP:  teams of two/three 25 Bar MUs (or 25 stationary dips + 25 strict pullups) 50 Wallballs 9/6kg 75 cal on a machine 100m Farmer Carry (4x 25m)

2. August 2019|

Mittwoch, 31. Juli 2019

20min AMRAP: 400m run 30 DB Side Plank Rotations (15/side) 2 Rope Climbs (or very slow ring rows) 1 TGU with KB (per arm!) rest 5:00 20min AMRAP: 40/30cal row 30 Abmat Sit-ups 20 one arm KB C&J 10 strict Pull-ups DO THIS AT A 80% EFFORT (= "smooth cruising") GYMNASTICS WOD A: Gymnastic focus:

31. Juli 2019|

Dienstag, 30. Juli 2019

A: 5 reps @ 50% / 5 reps @ 60% / 5 reps @ 70% / 5 reps @ 65% / 5 reps @ 60% of Overhead Squats rest 90sec between sets B: For time: 5 OHS from the ground @ 60/40kg 10 Box Jumps 60/50cm 15 OHS from the ground @ 60/40kg 20 Box

30. Juli 2019|

Montag, 29. Juli 2019

A: Hang Power Snatch 5min to warm-up necessary positions 10min EMOM: 3 Hang Power Snatches Not over 75% of your 1RM - fast move & tight catch! B: 12min AMRAP 200m run 15 Hang Power Snatches 35/25kg 10 T2B STRENGTH WOD: A: 3x3 - 3x10 Low Bar Back Squats Set 1. 3 reps with 80%

29. Juli 2019|

Samstag, 20. Juli 2019

A: Power clean Quick 5min: work up to a heavy single, then 5min EMOM: 2 power cleans (NOT TNG!) @ 85% of heaviest single B: For time (= 8min timecao) 15/12/9 reps of toes-to-bar power cleans 40/30kg (= Rx, Health = 30/20kg) rest 3:00 For time (= 8min timecao) 12/9/6 reps of toes-to-bar power cleans

20. Juli 2019|

Freitag, 19. Juli 2019

A: 2 sets: 3 long single leg broad jumps (per leg!) 2 sets: 6 paused lateral single leg jumps (per leg!) 2 sets: 6 lateral single leg jumps (per leg!) !! REST 1:00 between each set !! B: 30min running clock: 1000m row --> partne holds plank position 100 DB snatches @ 20/15kg --> partner

19. Juli 2019|

Donnerstag, 18. Juli 2019

A1: Deadlift 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can) rest 1:30 between sets A2: Strict press 6 reps @ 65% / 5 reps @ 75% / 4 reps @ 85% 3 reps @ 87.5% or more (if you can)

18. Juli 2019|

Mittwoch, 17. Juli 2019

A: Squat snatch Every 75sec for 10min (= 8 sets): 2 TNG squat snatches Work up to a heavy double for today B: For time: Buy-in: 400m run with medball on your shoulder then 10/8/6/4/2 reps of TNG squat snatches @ 40/30kg 20/16/12/8/4 reps of wallballs 20/14lbs Buy-out: 400m run Gymnastics Workout: A: ring MU

17. Juli 2019|