Donnerstag 02.04

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

 

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

 

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

 

wod dumbell/kettlebell

4 rounds , 30 sek each exercise

alternating dumbell cluster

frontrack lunges right leg

frontrack lunges left leg

renegade row right

renegade row left

https://www.youtube.com/watch?v=gFkdRbMJmx0

 

wod bodyweight

4 rounds, 30 sek each exercise

burpees

jumping lunges right leg

jumping lunges left leg

shoulder taps right

shoulder taps left

https://www.youtube.com/watch?v=WWNfcXRYcS8

 

Mittwoch 01.04

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

 

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

 

 

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

 

2 rounds

50 hang db snatch

50 air squats

50 sit ups

https://www.youtube.com/watch?v=ELW0aaRDTq4

Dienstag 31.03

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

 

3 minuten challenge

1 minute hollow hold

1 minute arch prisoner

1 minute plank

https://www.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g

 

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

 

 

wod

0- 5 minuten emom

20 mountain climbers

10 shoulder taps

5 burpees

10 air squats

5 - 30 minuten 

amrap

50 pull ups

100 air squats

50 dips

100 lunges

50 hr push ups

100 split squats

50 v-ups

100 sekunden synchron wall sit

30-35 minuten 

amrap

20 russian twist

10 around the world

10 flutter kicks

10 sit ups

https://m.youtube.com/watch?v=oSJtbPOxJmw

Montag 30.03

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

 

3 minuten challenge

1 minute hollow hold

1 minute arch prisoner

1 minute plank

https://www.youtube.com/watch?v=WT-y3CBopCI&list=PLNXRkoj5tKuttxK9DkQM-ZNfFrfOiN31g

 

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

 

wod 

30 strict burpees

10 plank hip dips

28 strict burpees

10 plank hip dips

26 strict burpees

...

https://www.youtube.com/watch?v=zfV50LANXKw

Kontakt

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

Rechtliches

Offnungszeiten

Vormittags:
Mo.: 6:00 - 7:00 Uhr
Mo., Mi & Fr.: 9;00 - 12:00 Uhr
Di. & Do.: 7:00 - 9:00 Uhr
Nachmittags:
Mo., Di., Mi. & Do.: 16:00 - 22:00 Uhr
Fr.: 14:30 - 20:30 Uhr
Wochenende:
Sa. & So.: 9:00 - 15:00 Uhr

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