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  • Samstag, 16.12.2017

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    FITNESS / PERFORMANCE

    Testing week Day 6:

    „Ben Bergeron Open Test“
    20 min AMRAP:
    50 Wall ball shots, 9/7 kg
    50 Double unders
    40 Box jumps, 60/50 cm
    40 Toes to bars
    30 Chest to bar pull ups
    30 Burpees
    20 Power cleans, 70/50kg
    20 Jerks, 70/50kg
    10 Power snatches, 70/50kg
    10 Muscle ups

    On 16.12.2017
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  • Freitag, 15.12.2017

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    FITNESS / PERFORMANCE

    Testing week Day 5:

    A:
    Back squat: (5RM /3RM / 1RM according to skill level)

    B:
    „Open 17.1“
    10 Dumbbell snatches, 50/35 lbs
    15 Burpee box jump overs, 60/50 cm
    20 Dumbbell snatches, 50/35 lbs
    15 Burpee box jump overs, 60/50 cm
    30 Dumbbell snatches, 50/35 lbs
    15 Burpee box jump overs, 60/50 cm
    40 Dumbbell snatches, 50/35 lbs
    15 Burpee box jump overs, 60/50 cm
    50 Dumbbell snatches, 50/35 lbs
    15 Burpee box

    CF Munich Veranstaltung

    jump overs, 60/50 cm

    On 15.12.2017
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  • Donnerstag, 14.12.2017

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    FITNESS / PERFORMANCE

    Testing week Day 4:

    A:
    Clean and jerk:
    1RM (Hang / full according to skill level)

    B:
    „Fran“
    21-15-9
    Thruster, 45/30 kg
    Pull ups

    On 14.12.2017
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  • Dienstag, 12.12.2017

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    FITNESS / PERFORMANCE

    Testing week Day 2:
    A:
    Max reps Strict Pull ups
    B:
    Max reps Kipping pull ups
    C:
    „CFM Benchmark“
    2 Rounds (45s on/ 15s off)
    Wall ball shots, 9/7 kg
    Kettlebell swings, 16/12 kg
    Box jumps, 60/50 cm
    Pull ups
    Push press, 35/20 kg
    Sit ups
    Burpees

    1 min Rest between rounds

    On 12.12.2017
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  • Sonntag, 10.12.2017

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    FITNESS

    A:

    3 Sets:

    10 Barbell romanian deadlifts

    10 Barbell bent over Row

    60s Rest

    B:

    32 Sets (20s on/ 10s off):

    1: Row/Bike

    2: Med ball sit ups

    3: Kettlebell swings, 16/12 kg

    4: Air squats

    On 10.12.2017
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  • Samstag, 09.12.2017

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    FITNESS

    A:

    5 Sets (not for time):

    10 Bench press, 60%

    10 Plyo push ups

    10 Push ups

    B:

    21-15-0

    Deadlifts, 100/70 kg

    Toes to bar

     

    PERFORMANCE

    A:

    Every 90s for 12 min:

    1.1 Clean and jerk

    B:

    4 Sets (2 min on/ 2 min off)

    1:

    10 Shoulder to overhead, 60/40 kg

    Max cal Row

    2:

    8 Shoulder to overhead, 70/50 kg

    Max cal Row

    3:

    6 Shoulder to overhead, 80/60 kg

    Max cal Row

    4:

    4 Shoulder to overhead, 90/70 kg

    Max cal Row

    On 09.12.2017
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  • Freitag, 08.12.2017

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    FITNESS/PERFORMANCE

    A:

    „Three wise men“

    4 min AMRAP:

    5 Hang squat snatch, 60/40 kg

    10 Bar facing burpees

    2 min Rest

    4 min AMRAP:

    10 Power cleans, 60/40 kg

    20 Pull ups

    2 min Rest

    4 min AMRAP:

    15 Box jump overs, 60/50 cm

    30 Wall ball shots, 9/7 kg

    On 08.12.2017
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  • Donnerstag, 07.12.2017

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    FITNESS

    A:

    12-9-6-3 Thruster

    B:

    50-40-30-20-10

    Plate Ground to overhead, 20/15 kg

    Overhead reverse lunges, 20/15 kg

    Single unders

     

    PERFORMANCE

    A:

    3 Sets:

    3 Deadlifts, 90%

    60s Rest

    6 Chin ups (weighted)

    60s Rest

    B:

    16 min AMRAP:

    2/2 Turkish get up (alternating), 16/12 kg

    8/8 Kettlebell push press, 16/12 kg

    8/8 Kettlebell overhead lunges, 16/12 kg

    32 Double unders

    On 07.12.2017
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  • Mittwoch, 06.12.2017

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    FITNESS/PERFORMANCE

    A:

    Skill development: Toes to bar

     

    B:

    8 Sets (2 min on/ 1 min off):

    1:

    8 Kettlebell swings, 32/24 kg

    4 Pull ups (strict)

    2:

    4 Burpee box jump overs, 60/50cm

    4 Bar dips (strict)

    3:

    6 Dumbbell snatches (alternating)

    12 Double unders

    4:

    6 Toes to bar

    10 Wall ball shots, 9/7 kg

    On 06.12.2017
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  • Dienstag, 05.12.2017

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    FITNESS

    A:

    6 Sets:

    1 Snatch balance + 1 Overhead squat

    B:

    8 Rounds:

    7 Dumbbell push press

    10 Air squats

    13 Sit ups

     

    Time cap: 12 min

     

    PERFORMANCE

     

    A:

    Every 90s for 12 min:

    1.1 Snatches

    B:

    4 Rounds:

    10 Power snatches, 45/30 kg

    10 Overhead squats, 45/30 kg

    10 Handstand push ups

     

    Time cap: 12 min

    On 05.12.2017
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