Donnerstag, 12. Dezember 2019

Strength

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 95+%

 

WOD

Complete as many rounds and reps as possible in five minutes of:

60/40 kg Thrusters x 5 reps

Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:

Burpees x 10 reps

Wall Ball x 10 reps

 

 

Mittwoch, 11. Dezember 2019

Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 9 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101%
Set 7 – 1 rep @ 101+%

 

WOD
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs

Dienstag, 10. Dezember 2019

Strength

Four sets of:
Power Clean x 3 reps @ 87-90%
Rest 2-3 minutes

 

WOD
15’ AMRAP of:
10 Hang Squat Cleans (60/40 kg)
15 Pull-Ups
20 Abmat Situps

 

Sonntag, 8. Dezember 2019

WOD

Filthy Fifty

• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Back Extensions
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Samstag, 07. Dezember 2019

WOD

Teams of 2, split reps as needed, run is always together, for time
50 Calories of Assault Bike
40 Deadlifts (80/60 kg)
400 Meter Run
30 Power Snatches (42.5/30 kg)
400 Meter Run
20 Thrusters (42.5/30 kg)
400 Meter Run
10 Bar Muscle-Ups

400 Meter Run

20 Thrusters (42.5/30 kg)

400 m Run

30 Power Snatches (42.5/30 kg)

400 m Run

40 Deadlifts (80/60 kg)

50 Calories of Assault Bike

Nikolaus-Lauf im Gonsenheimer Wald

Am Samstag findet keine reguläre Endurance-Class statt. Der ALV Mainz veranstaltet im Gonsenheimer Wald seinen 7. Nikolaus-Lauf und Simone und andere CFMZ-Athleten nehmen teil. Wer noch mitmachen will, meldet sich bei Simone!

 

 

Skills

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

 

WOD

For time:

50 Calories of Rowing

40 Toes to Bar

30 Ring Dips

20 Dumbbell Thrusters (2 x 22.5/15 kg)

10 Bar Muscle-Ups

Mittwoch, 04. Dezember 2019

Oly Lifting:

Five sets of:

Squat Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

 

WOD

5 RFT of

250 Meter Row

10 Chest-to-Bar Pull-Ups

5 Overhead Squats (no rack)

Rest 1’ between rounds