Archiv des Autors: cfbs

Sonntag, 5. April 2020

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A) Tabata’s
(8 Rounds 20’’ ON/10’’ OFF)
1. Tabata Alternating V-ups
2. Table Hold
_____________________________
B) AMRAP 9’
5 DB/KB Single Arm Deadlifts
5 DB/ KB Single Arm Hang Power Cleans
5 DB/KB Single Arm Shoulder to Overhead
5 DB/KB Single Arm Front Squats

Each Round has to be unbroken.
Each Round should be performed on one side.
Change Side each Round.

/Without Equipment
AMRAP 9’
5 Odd-Object Deadlifts
5 Odd-Object Hang Power Cleans
5 Odd-Object Shoulder to Overhead
5 Odd-Object Goblet Squats

Each Round has to be unbroken.

Samstag, 4. April 2020

A) 5 Rounds for Quality
10 Bent over Towel BHN Pull
10 Superman Shoulder Flexion
15 Wall Shoulder External Rotation
_____________________________________

B) AMRAP 10’
10 DB/KB Single Arm Push Press
30 Mountain Climbers

/Without Equipment
AMRAP 10’
10 Odd-Object Push Press
30 Mountain Climbers

Freitag, 3. April 2020

For Time :
70 Air Squats
60 Burpees
50 Reverse Lunges
40 Sit-ups
30 HRPU
20 DB/KB Single Arm Thrusters*
30 HRPU
40 Sit-ups
50 Reverse Lunges
60 Burpees
70 Air Squats

/Without Equipment
*Replace the DB/KB Single Arm Thrusters with Odd-Object Goblet Thrusters

Donnerstag, 2. April 2020

A) Gymnastic Complex
4 Rounds
20’’ Arch flutter Kicks
3 Arch to Hollow Roll
20’’ Hollow flutter Kicks

1’ Rest between Sets
_____________________

B) AMRAP 12’
1 Strict HSPU
3 DB/KB Squat Cleans
2 Strict HSPU
6 DB/KB Squat Cleans
3 Strict HSPU
9 DB/KB Squat Cleans
…
Add 1 Strict HSPU and 3 DB/KB Squat Cleans

/Without Equipment:

AMRAP 12’
1 Strict HSPU
3 Odd-Object Goblet Squats
2 Strict HSPU
6 Odd-Object Goblet Squats
3 Strict HSPU
9 Odd-Object Goblet Squats
…
Add 1 Strict HSPU and 3 Odd-Object Goblet Squats

Mittwoch, 1. April 2020

A) Core Complex

5 Rounds, each unbroken :
30’’ Shoulder taps in Plank hold
30’’ Push-up Plank hold
Rest 1’ between Rounds
_________________________
B) For Time

Buy in : 100 DUs

Then :
21-15-9-15-21
DB/KB Single Arm Power Clean & Jerk
DB/KB Single Arm OH Lunges
Burpees

Buy out : 100 DUs

/Without Equipment
For Time

Buy in : 100 Jumping Jacks

Then :
21-15-9-15-21
Odd-Object Ground to Overhead
Odd-Object OH Lunges
Burpees

Buy out : 100 Jumping Jacks

Dienstag, 31. März 2020

A) EMOM 12’ (45sec ON/ 15sec OFF) :
1. Superman Arm Circles
2. Reverse Planche
3. Superman Shoulder Helices
_____________________________

B) AMRAP 15’
10 DB/KB Goblet Thrusters
8 Clapping Push-ups
20 Jumps over DB/KB

/Without Equipment :
AMRAP 15’
12 Broomstick Thrusters
8 Clapping Push-ups
20 Lateral jumps over Broomstick

Montag, 30. März 2020

A) Gymnastics
3 Rounds of
40’’ Hollow Leg Raises
30’’/s Side Plank Lift

B) EMOM 20’
1. Jumping Lunges
2. DB/KB Hang Power Clean
3. Hollow Rocks
4. DB/KB DL
5. Rest
______________________________
/Without Equipment

EMOM 20’
1. Jumping Lunges
2. Odd-Object Power Clean
3. Hollow Rocks
4. Odd-Object DL
5. Rest

Sonntag, 29. März 2020

WOD

3 Rounds of

AMRAP 4’
8 DB/KB Hang Squat Cleans
10 Burpees over DB/KB

Rest 2’

AMRAP 4’
10 DB/KB Snatches
8 Broomstick V-ups

Rest 2’
______________________________
/Without Equipment

3 Rounds of

AMRAP 4’
8 Odd-Object Goblet Squats
10 Burpees over Odd-Object

Rest 2’

AMRAP 4’
10 Odd-Object Goblet Thrusters
8 Broomstick V-ups

Rest 2’

Samstag, 28. März 2020

A) 3 Rounds for Quality :

10/s Side Plank with Twist
10/s Glute Bridge alt. Leg Extension
10 Planche Shift
______________________________________

B) AMRAP 10’

2 KB/DB Goblet Reverse Lunges
2 KB/DB Single Arm Push Press
20 High Knees
4 KB/DB Goblet Reverse Lunges
4 KB/DB Single Arm Push Press
20 High Knees
6 KB/DB Goblet Reverse Lunges
6 KB/DB Single Arm Push Press
20 High Knees
…
Each Round add 2 Reverse Lunges and Push Press

/Without Equipment :
AMRAP 10’

2 Odd-Object Goblet Reverse Lunges
2 Odd-Object Push Press
20 High Knees
4 Odd-Object Goblet Reverse Lunges
4 Odd-Object Push Press
20 High Knees
6 Odd-Object Goblet Reverse Lunges
6 Odd-Object Push Press
20 High Knees
…
Each Round add 2 Reverse Lunges and Push Press

Freitag, 27. März 2020

A) Shoulder YTW

(4 Rounds of 5 reps of each Movement)
__________________________________________

B) For Time :

10-9-8-7-6-5-4-3-2-1
KB/DB Deadlift
KB/DB Floor Press on each Side
KB/DB Ground to Overhead
Step ups

/Without Equipment

For Time :

10-9-8-7-6-5-4-3-2-1
Broomstick Good Mornings
Odd-Object Glute Bridge Bench Press
Odd-Object Ground to Overhead
Step ups