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So far CFZ - CFL Administrator has created 1474 blog entries.

Freitag, 19. April 2019

A: In Teams of 2 for total load: Squat Cleans 8-6-4-2 They have to be TnG, no rest at the bottom. Each athlete does all sets, alternate after a set. You can repeat a failed set with a lower load if needed. Time cap: 5min Warm-up then 10min to do all sets. B: In Teams

19. April 2019|

Donnerstag, 18. April 2019

A: One Arm DB overhead squat 5-5-5-5-5 reps (each arm) B: For time: 5/5 DB Snatch @ heavy 10 V-Ups 50 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 40 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 30 double-unders 5/5 DB Snatch @ heavy 10 V-Ups 20 double-unders 5/5 DB Snatch @ heavy 10

18. April 2019|

Mittwoch, 17. April 2019

A1: 4 x 5 Low Bar Back Squat A2: 4 x 8 Hip Thrusts Alternate A1+A2. Rest approx. 60sec. Between sets B: For time of: 50 wall-ball shots, 9/6kg 50 Front Squats 50 Heavy KB-Swings Each time you break a set of wall-ball shots, Front Squats or KB-Swings, do 5 Burpee Box Jump Overs

17. April 2019|

Dienstag, 16. April 2019

A: Every 90sec for 15min do: 2 Power Snatches + 2 Overhead Squats Choose between: B1: 15 minute AMRAP 8 (strict) handstand push ups 12 power snatches @ light 16 pistols, alternating B2: 15 minute AMRAP 8 Seated DB Press 12 power snatches @ light 16 Air Squats

16. April 2019|

Montag, 15. April 2019

"Lumberjack 20" 20 Deadlifts @moderate-heavy 20 KB-Swings 20 Overhead Squats @moderate-heavy 20 Burpees 20 Pull-ups 20 Box Jumps 20 DB Squat Cleans @moderate-heavy Run 400m after every exercise.  OLYMPIC WEIGHTLIFTING WOD: A: 1 Squat Snatch Go every 90 sec for 12 sets. B: 5x5 Overhead Squats C: 3 rounds of: 12 Strict Toes To Bar STRENGTH WEIGHTLIFTING

15. April 2019|

Samstag, 13. April 2019

A: 10min to practise your handstand (if possible practise in teams of 2, free handstand hold) B: Team of 2 "Badger": 3 rounds: 30 Squat Cleans 42,5/30kg 30 Pull-ups 800 m run Split the run into 2x 400m (relay)

13. April 2019|

Freitag, 12. April 2019

A: 3-3-3-3-3 Squat Snatch (reset between the reps) Start every 2min. B: 4-4-4-4-4 Overhead Squat Start every 2min. C: AMRAP in 10min of: 2 Wallballs 2 Burpees 2 DB Hang Cleans (alternating arm) 4 Wallballs 4 Burpees 4 DB Hang Cleans (alternating arm) … ADVANCED WOD "Hollywood" For time: Run 2 km 22 Wallballs, 15/9kg

12. April 2019|

Donnerstag, 11. April 2019

A: 10-8-6-4-2-1 Front Squats Start every 2min. Try to hit a new 1RM (first 2 sets are mainly for warm-up. B: 2 sets of: AMRAP in 5min of: 5 Power Snatches @ Light load 5 Muscle Cleans @ same load 5 Push Jerks @same load Rest 3min between sets. OLYMPIC WEIGHTLIFTING WOD A: 1 hang

11. April 2019|

Mittwoch, 10. April 2019

A: 8-8-8-8 (per arm and alternating) Plank DB Rows @20X2 Start every 2min. B: "Wes" Run 800 meters with a 10kg plate Then, 14 rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps 3 Cleans, 82,5/60kg Then run 800 meters with a 10kg plate

10. April 2019|

Dienstag, 9. April 2019

A1: 20-20-20-20 Dimmel Deadlifts A2: 5 Sets of a tripple Broad Jump (go as far as possible!) Alternate A1+A2. Rest approx. 60sec. Between sets B: 4 rounds of: 6/6 One Arm DB Overhead Reverse Lunge @30X0 20 cal Row (on damper 10!) @ hard effort! 15 Double KB Front Squats Rest 2min.

9. April 2019|