Autor: CFMZ Kids

Donnerstag, 14. November 2019

Oly Lifting
Every 90 seconds, for 15 minutes (10 sets) of:
Clean & Jerk x 1 rep

 

WOD
Five rounds for time of:
30 Double-Unders
15 Deadlifts (70/50 kg)
15 Push-Ups

Mittwoch, 13. November 2019

Strength
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

 

WOD
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (55/35 kg)
20 Front Squats (55/35 kg)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

Samstag, 09. November 2019

WOD

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

Donnerstag, 07. November 2019

Strength
Five sets of:
Barbell Hip Thrusts x 5 reps
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps
Rest 60 seconds

 

WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Mittwoch, 06. November 2019

Strength
Every 2 minutes, for 20 minutes (10 sets) of:
Bench Press x 2 reps

Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

 

WOD
Three rounds for time:
21 Kettlebell (or Dumbbell) Push Press (2 x 16/12 kg)
15 V-Ups
9 Strict Handstand Push-Ups