Autor: CFMZ Kids

Samstag, 30. November 2019

WOD

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

30 Wall Ball Shots (9/6 kg)

20 Dumbbell Box Step-Overs (2 x 22,5/15 kg)

(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)

Donnerstag, 28. November 2019

Strength
Five sets of:
Front Squat x 2 reps @ 90-92.5% of 1RM
Rest 2-3 minutes

 

WOD
For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (9/6 kg)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders

Dienstag, 26. November 2019

Strength
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

WOD
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Mittwoch, 20. November 2019

Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Split Jerk x 1 rep

Start at 70% and build to today’s heavy single.

 

WOD
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
10 Push Presses (50/35 kg)