Autor: CFMZ Kids

Dienstag, 04. Dezember 2018

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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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

Party statt Training

Am Wochenende findet unsere legendäre Bad Taste-Party statt – da fällt das Training am Samstag und Sonntag aus!

DSC_8707

 

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