Die News im April…

Hallo liebe CFM Mitglieder,

der Frühling ist da! Und damit auch ein paar tolle Neuigkeiten. Read out!

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Veröffentlicht unter News | 4 Comments

Mittwoch, 16.04.2014

TEMWORKOUT
In teams of 2:
50 Burpees
100 Pull-Ups
200 Push-Ups
300 Squats
50 Burpees

FITNESS
A:
Skill of the week:
Double Unders
B:
Shoulder Press:
8-8-8-8-8
C:
EMOM 30 min
Min 1: 200m Row
Min 2: 10 Ring Rows
Min 3: 5 Pike Push Ups

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Bench Press:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
C:
EMOM 30 min
Min 1: 200 m Row
Min 2: 10 Horizontal Rows
Min 3: 5 HSPU

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Dienstag, 15.04.2014

FITNESS
A:
Skill of the week:
Double Unders
B:
Back Squat
8-8-8-8-8
C:
8 min AMRAP
5 Burpee Box Jumps, 60/50 cm
10 KB-Swings, 16/12 kg
15 Double Unders

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Back Squat:
10×60%, 8×65%, 6×70%, 6×75%, 6×80%
C:
8 min AMRAP
5 Burpee Box Jumps, 60/50 cm
10 KB-Swings, 24/16 kg
15 Double Unders

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Montag, 14.04.2014

FITNESS
A:
Skill of the week:
Double Unders
B:
3 Sets
8 Deadlift
60 s Rest
8 Ring Rows
60 s Rest
8 Push-Ups (weighted)
60 s Rest
C:
Cry me a River Wod 1
3 min AMRAP
2 Deadlifts
2 Burpees over Bar
4 Deadlifts
4 Burpees over Bar

Score = Deadlift Reps x Weight

PERFORMANCE
A:
Skill of the week:
Double Unders
B:
Push Press
10×60%: 8×65%, 6×70%, 6×75%, 6×80%
C:
Cry me a River Wod 1
3 min AMRAP
2 Deadlifts
2 Burpees over Bar
4 Deadlifts
4 Burpees over Bar

Score = Deadlift Reps x Weight

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Sonntag, 13.04.2014

FITNESS
A:
3 Sets
10 Strict Pull-Ups
60 s Rest
6/6 Bulgarian Split Squats (2 Kettlebells)
60 s Rest

B:
Deck of Cards in teams of 2
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings
Clubs = Air Squats

The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 reps.

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Samstag, 12.04.2014

FITNESS
A:
Skill of the week:
Headstand / Handstand
B:
4 min AMRAP
5 Hang Power Clean, 45/30 kg
15 Air Squats
1 min Rest
4 min AMRAP
5 Front Squat, 45/30 kg
10 Squats
1 min Rest
4 min AMRAP
5 Push Press, 45/30 kg
5 Pull Ups

PERFORMANCE
A:
Max Reps Handstand Push Ups
B:
Bench Press
10×60%, 8×70%, 6×75%, 4×80%
C:
4 min AMRAP
5 Hang Power Clean, 50/35 kg
15 Air Squats
1 min Rest
4 min AMRAP
5 Front Squat, 50/35 kg
10 Squats
1 min Rest
4 min AMRAP
5 Push Press, 50/35 kg
5 Pull-Ups

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Freitag, 11.04.2014

FITNESS
A:
Skill of the week:
Headstand / Handstand
B:
Deadlift
3-3-3-3-3
C:
“Diane”
21-15-9
Deadlift, 100/70 kg
Handstand Push-Up

PERFORMANCE
A:
Skill of the week:
Handstand Push Up
B:
Deadlift:
Set 1: 10×60%
Set 2: 8×70%
Set 3: 6×75%
Set 4: 4×80%
C:
“Diane”
21-15-9
Deadlift, 100/70 kg
Handstand Push-Up

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Donnerstag, 10.04.2014

OLYMPIC WEIGHTLIFTING
A:
Every 150 s for 45 min, 18 Rounds
1)
Shoulder Press 5-5-5
2)
Push Press 5-5-5
3)
Push Jerk 5-5-5
4)
Heaving Split Press 5-5-5
5)
Jerk Balance 5-5-5
6)
Split Jerk 5-5-5
B:
Clean Pull, % CJ
3x4x90%, 2x3x100%, 2x2x110%

FITNESS
A:
Skill of the week:
Headstand / Handstand
B:
3 Rounds:
25 Wall Ball Shot, 9/7 kg
25 Sit-Ups
400 m Run

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Mittwoch, 09.04.2014

TEAM WORKOUT
“Gracing Cindy”
For 30 min, in Teams of two, one working at a time
Buy in: 30 Ground to OH, 60 / 45 kg
Then AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats

FITNESS
A:
Skill of the week:
Headstand / Handstand
B:
3 Sets
60 s Push Ups
60 s KB-Swings (russian), 24/16 kg
60 s Burpee Box Jumps
60 s V-Ups
60 s Rowing
60 s Rest

PERFORMANCE
A:
Skill of the week:
Handstand Push-Up
B:
Push Press
Set 1: 10×60%
Set 2: 8×70%
Set 3: 6×75%
Set 4: 4×80%
C:
10 min AMRAP
30 Lateral Bar Jumps
5 Squat Cleans, 45/30 kg
5 Push Press, 45/30 kg

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Dienstag, 08.09.2014

FITNESS
A:
Skill of the week:
Headstand / Handstand
B:
1000 m Row
3 Rounds
20 Push-Ups
20 Box Step-Ups, 20/15 kg plate
15 Ring Dips
15 V-Ups
800 m Run

PERFORMANCE
A:
Skill of the week:
Handstand Push-Up
B:
3 Sets
8 Pull-Ups (weighted)
2 min Rest
C:
1000 m Row
3 Rounds
30 Double Unders
20 Kettlebell Swings, 32/24 kg
10 Handstand Push-Ups
800 m Run

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Montag, 07.04.2014

FITNESS
A:
Skill of the week:
Headstand/Handstand Progression
B:
Back Squat
3-3-3-3-3
C:
Run 10x50m

PERFORMANCE
A:
Skill of the week:
Handstand Push-Up
B:
Back Squat
Set 1: 10×60%
Set 2: 8×70%
Set 3: 6×75%
Set 4: 4×80%
C:
Run 10x50m

Post score to comments.

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