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So far CFZ - CFL Administrator has created 1310 blog entries.

Samstag, 20. Oktober 2018

30 Barbell Bent over Rows then: 3 Rounds: 5 Push ups 7 Pull ups then: 20 Barbell Bent over Rows then: 3 Rounds: 5 Push ps 5 Chest to bar pull ups then: 10 Barbell Bent over Rows then: 3 Rounds: 5 Push ups 3 Bar muscle ups Weights: BB-Bent-over-Rows Moderate

20. Oktober 2018|

Freitag, 19. Oktober 2018

A: 10 rounds for time of: 10 Back squats 30 m Shuttle Sprint Start every 2 Min. B: 100 V-Ups for time Weights: Moderate

19. Oktober 2018|

Donnerstag, 18. Oktober 2018

A1: 4 Sets: 10/10 Single leg KB deadlift A2: 8/8 Bulgarian split Jumps Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 16 Sets (1min on / 30s off) 1: High Box Jumps 2: Kettlebell Swings 3: Max Single Unders 4: Front Rack Lunges Weights: KB-Swings: Heavy FRL: Light OLYMPIC LIFTING WOD A: Find a Heavy

18. Oktober 2018|

Mittwoch, 17. Oktober 2018

A1: 4 Sets: 3-3-3-3+ Shoulder press A2: 8 Ring rows (feet elevated) Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 2 rounds for time of: 50-cal. row 25 handstand push-ups OLYMPIC LIFTING WOD A: Find a Heavy Double of this Complex in 12 Min. Power Clean Hang Power Clean Front Squat B: 3 Sets of:

17. Oktober 2018|

Dienstag, 16. Oktober 2018

A: 2-2-2-2-2-2-2 Squat Cleans Start every 2 Min. B: 400m Run 21 Low Bar Back squats 400m Run 15 Front squats 400m Run 9 Overhead Squats C: 2 sets 10 Barbell Roll outs Weights: One Barbell for all 3 Squats Moderate Weight

16. Oktober 2018|

Montag, 15. Oktober 2018

A1: 6-6-6 Heavy Snatch Pulls A2: 6-6-6 Power Snatches Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 15 Min. AMRAP 5 Burpee Box Jumps 10 Hang Power Snatches 15 Wallballs OLYMPIC LIFTING WOD: A: Find a Heavy Double of this Complex in 12 Min. Power Clean Hang Power Clean Front Squat B: 3 Sets of:

15. Oktober 2018|

Samstag, 13. Oktober 2018

A: With a running clock, every minute perform 1 lift and add 5kg. Start with an empty barbell and Snatch for as long as possible. Once you cannot Snatch the weight, Clean for as long as possible. Once you cannot Clean the weight, Deadlift for as long as possible. B: Tabata Peeing Dog (alternate side

13. Oktober 2018|

Freitag, 12. Oktober 2018

A: 5 Sets of the following complex: 4 DB Push Press 4 DB Push Jerks 4 DB Split Jerks (alternate foot every rep) All with 2 Dbs and unbroken. Rest 90sec. after each set. B: Death by 10m Shuttle Run

12. Oktober 2018|

Donnerstag, 11. Oktober 2018

A: 3-3-3-3-3 Back Squats @ 22X1 Start every 2:30min. B: For time: 30 T2B 40 single-arm DB Snatches 50 DB Box Step Overs 40 single-arm DB Snatches 30 T2B DB @ moderate load OLYMPIC WEIGHTLIFTING WOD A: 6-6-6-6-6 Muscle Clean Focus on high speed, not load. Start every 2min. B: Every 2min for 16min do:

11. Oktober 2018|

Mittwoch, 10. Oktober 2018

A1: 5 Sets of 20m Death March A2: 5 Sets of 3/3 Lateral Single Leg Box Jumps Alternate A1+A2. Rest approx. 60sec. Between exercises. B: 3 rounds for max reps: Power clean for 30 seconds, rest 30 seconds Power clean for 25 seconds, rest 35 seconds Power clean for 20 seconds, rest 40 seconds Power

10. Oktober 2018|