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

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|

Donnerstag, 2. August 2018

A1: 4-4-4-4-4 Wide Grip Bench Press @21X1 A2: 1-1-1-1-1 (legless) Rope Climb Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 21-18-15-12-9 reps for time of: Power Cleans @ Light - Moderate Load HR-Push-ups A: 10-8-6-10-8-6 Power Snatch (wave: try to beat the weight of the first 3 sets) Perform them as TnG. Start every 2:30min

2. August 2018|

Dienstag, 31. Juli 2018

A: 10-8-6-4-2-1 Power Cleans Start with an easy load and keep them TnG. Try to hit a strong 1RM today. Start every 2min. B: In Teams of 2: 8x 1-minute rounds of: Athlete 1: 25 squats Athlete 2: Max reps of Clean and Jerks (Moderate Load) Notes: Athlete 2 starts when Athlete 1 finished the

31. Juli 2018|

Montag, 30. Juli 2018

A1: 5-5-5-5 Front Squats @5551 A2: 8-8-8-8 Jefferson Curls @3111 Alternate A1+A2. Rest 60sec. Between exercises. B: 2 rounds of: 1min Wall Sit 1min Box Jumps 1min Turkish Get Up R 1min Turkish Get Up L 1min Reverse Sled Drag (HEAVY) 1min KB/DB Front Rack Tall Kneeling To Standing 15 sec. "Rest" to switch between

30. Juli 2018|

Samstag, 28. Juli 2018

A: 3 Sets: 12 Double KB Front Squats 8/8 Single arm dumbbell rows 12 Bar roll outs 8/8 Double front rack lunges B: 5 Runden: 500m Row 20 Kettlebell swings, Moderate-Heavy 20 Push ups 20 Sit ups

28. Juli 2018|