Freitag 24.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 deadlifts (dead stop; own tempo)

wod

for time // intervall

every 3 min for 7 rounds

7 devil press
14 box jump overs

Donnerstag 23.09

functional bodybuilding

every 2 min for 5 rounds

3-5 strict pull ups
5-8 deficit push ups
8-10 pistol squats

wod

3 rounds

15/12 cal row
10 double db thruster
5 burpees over rower
20 sec rest
5 burpees over rower
10 double db thruster
15/12 cal row

2 min rest between rounds

Mittwoch 22.09

strength

every 2 min for 6 rounds

12/10/8/8/6/6 backsquats (own tempo)

weightlifting

30 rounds // every 30 sec

1 power clean
+ 1 hang power clean
+ 1 push jerk

core work

for quality

tabata

alternating v ups
arch hold

Dienstag 21.09

gymnastics conditioning

3 sets

x toes to bar or pull ups
15 sec rest
x toes to bar or pull ups
15 sec rest
x toes to bar or pull ups
60 sec rest

note: try to stay consistent with the reps

wod

for time // chipper

600 m run
50 wallballs
40/30 cal row
30 clean and jerks
20 burpees over bar
10 thruster

Unterkategorien

Kontakt

CrossFit SG
Am Eisenwerk 41
30519 Hannover
Tel.: 01575 2468844

Rechtliches

Offnungszeiten

Vormittags:

Mo. & Fr.: 9:00 - 12:00 Uhr

Mi.: 6:30 - 7:30 Uhr & 9:00 - 12:00 Uhr

Di. & Do.: 7:00 - 9:00 Uhr

Nachmittags:

Mo., Di., Mi. & Do.: 16:00 - 21:30 Uhr

Fr.: 15:00 - 19:00 Uhr

Wochenende:

Sa. & So.: 9:00 - 15:00 Uhr

 

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