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So far CFZ - CFL Administrator has created 1253 blog entries.

Montag, 20. August 2018

A1: 4-4-4-4 Shoulder press 30sec. Rest A2: 10 - 10 - 10 - 10 Bent Over Two-Arm Long Bar Row 60sec. Rest. B: 21-15-9 Back squats Toes to bar

20. August 2018|

Samstag, 18. August 2018

A1: 5 sets of: 6-8 (strict) Handstand Push-ups A2: 5x 15sec Sprint on Rower Alternate A1+A2. Rest approx. 60sec. Between exercises. B: AMRAP in 6min of: 6 Push-ups 6 Box Jumps Overs 6 KB Taters (light load) Rest 2min AMRAP in 6min of: 6 Slam Balls 6 Russian Twists (with Slam Ball) 6 Clapping Thrusters

18. August 2018|

Freitag, 17. August 2018

A1: Zercher Squat 5-5-5-5 A2: 15-15-15 Back Extension @3131 Alternate A1+A2. Rest approx. 60sec. Between exercises. B: "Complex Fran" For time: 7 Bar Muscle-ups 7 Chest-to-bar Pull-ups 7 Pull-ups 21 Thrusters 5 Bar Muscle-ups 5 Chest-to-bar Pull-ups 5 Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-bar Pull-ups 3 Pull-ups 9 Thrusters

17. August 2018|

Donnerstag, 16. August 2018

A1: 4-4-4-4 Tall Clean A2: 8-8-8-8 Single Arm KB Turkish Sit-up (per side) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: „Fight gone bad“ 3 Rounds: 1 min Wall Ball Shots, 9/7 kg 1 min Sumo Deadlift High Pull, 35/20kg 1 min Box Jumps, 60/50 cm 1 min Push Press, 35/20 kg 1 min Row

16. August 2018|

Switzerland’s Fittest 2018 – Programm

Switzerland’s Fittest meets Zugs Sports Festival 🏆   Wie bereits angekündigt findet dieses Wochenende unsere Competition in Zug am See statt.   Das Wetter sieht blendend aus, darum erwarten wir viele Zuschauer. Wir hoffen ganz fest das wir auch einige bekannte Gesichter aus der Box sehen werden. Das Programm von Samstag und Sonntag steht. Am

15. August 2018|

Mittwoch, 15. August 2018

A: 6-6-6-6 Kang Squat @3131 Start every 2:30min. B: In Teams of 2, AMRAP in 20min of: Buy-in: 400m carry of a single KB or DB (heavy!) Then: 16 Toes to bar 16m Quadruped Crawl 16 Power Cleans @ moderate load

15. August 2018|

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|