Strength
Back Squat
1 x 8 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
Strict Press
1 x 8 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
WOD
8′ AMRAP
15 Power Cleans (52.5/35 kg)
12 Burpees
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Autor: CFMZ Kids
Sonntag, 02. Dezember 2018
Strength
Find your 1 RM (any you missed last week)
WOD
„Roped In“
For Time
50/35 cal row
800 m Run
30 Power Snatches (52.5/35 kg)
800 m Run
5 Rope Climbs
Samstag, 01. Dezember 2018
Strength
Find your 1 RM (any you missed last week)
WOD
„Baker’s Dozen“
Teams of 3, For Time (30′ Time Cap)
60/40 cal Bike
60 Box Jump Overs
60 Power Cleans
60 T2B
60 Push Jerks
60 Box Jump Overs
60/40 cal Bike
60 Box Jump Overs
60 Power Cleans
60 T2B
60 Push Jerks
60 Box Jump Overs
60/40 cal Bike
weight: 70/47.5 kg
Donnerstag, 29. November 2018
Strength
Find your 1 RM (any you missed last week)
WOD
For Time
27-21-15-9
calorie row
Dumbbell Strict Presses (15/10 kg)
Dumbbell Walking Lunges (15/10 kg)
Mittwoch, 28. November 2018
Strength
Find your 1 RM (any you missed last week)
WOD
„Mani-Pedi“
On the 2:00, for 7 sets
36 Double-Unders
9 T2B
3 Power Cleans (heavy but manageable)
Dienstag, 27. November 2018
Strength
Find your 1 RM Deadlift & Bench Press
WOD
„Speed Boat“
3 RFT
30/21 cal Row
25 Wallballs (9/6 kg)
20 Dumbbell Hang Clean & Jerks (22.5/15 kg) – change arm every 5 reps
Party statt Training
Am Wochenende findet unsere legendäre Bad Taste-Party statt – da fällt das Training am Samstag und Sonntag aus!
Strength
Find your 1RM
Front Squat
Dumbbell Press
WOD
„Recess“
10′ AMRAP
2 cal Bike
2 KB-Swings (24/16 kg)
4 cal Bike
4 KB-Swings
6 cal Bike
6 KB-Swings
…
increase by 2 each round
