Trainingsprogram (WODs)

Montag

CrossFit Basics


Montag, 25. Januar

 

Home WOD
Bodyweight
AMRAP12:
10 Jumping Lunges
20 Alternating Leg V-Ups
40 Plate Hops/ Line Hops

Equipment
AMRAP12:
10 Alternating DB Snatches
20 Alternating Leg V-Ups
60 Double-Unders

Accessory
1 round:
1:00 Plank
30 Russian Twists
1:00 Side Plank (right)
30 Russian Twists
1:00 Side Plank (left)
30 Russian Twists


Stretching
1:00 Standing Calf Stretch (each side)
1:30 Seal Stretch
2:00 Hamstring Stretch

Olympic Lifting Class

Montag, 02. November

 

Dienstag

CrossFit Basics

Dienstag, 26. Januar


Home WOD
Bodyweight
21-18-15-12-9-6-3
Air Squats
Burpees

Equipment
21-18-15-12-9-6-3
Goblet Squats
DB Facing Burpees

 

Accessory
3 sets:
10 Suitcase Deadlifts
15 Single Leg Calf Raises (each side)
20 weighted Glute Bridges

Stretching
2:00 Pigeon Stretch
20 Alternating Scorpion Stretches

 

CrossFit Advanced Class

Dienstag, 03. November

 

 

Mittwoch

CrossFit Basics

Mittwoch, 27. Januar


Home WOD
Bodyweight
EMOM20:
Minute 1 – 10 Single Arm Bent Over Rows with Object (each side)
Minute 2 – 15 HR Push-Ups
Minute 3 – Max Reps Alternating Reverse Lunges
Minute 4 – Rest

Equipment
EMOM20:
Minute 1 – 20 Alternating DB Power Cleans
Minute 2 – 15 HR Push-Ups
Minute 3 – Max Reps DB Reverse Lunges
Minute 4 – Rest

Accessory
3 sets:
10 Bulgarian Split Squats (each side
10 Single DB Bent Over Rows (each side)
10 Single Arm DB Bench/ Floor Presses (each side)

Stretching
2:00 Pancake Stretch
1:00 Couch Stretch
1:00 Scorpion Stretch

 

CrossFit Fundamentals

Mittwoch, 04. November

 

 

Donnerstag

CrossFit Basics

Donnerstag, 28. Januar

 

Home WOD
Bodyweight
2x AMRAP6:
10 Jumping Air Squats
10 Sit-Ups
10 Pike Push-Ups/ HSPU
-rest 3:00 between AMRAPs-

Equipment
2x AMRAP6:
10 Double DB Deadlifts
10 Situps
10 Double DB Push Presses/ Pike Push-Ups/ HSPU
-rest 3:00 between AMRAPs-

Accessory
3 sets:
10 Lateral Lunges (each side)
10 Single Leg Glute Bridges (each side)
10 Upright Rows (each side)


Stretching
1:00 Down Dog Stretch
1:00 Seal Stretch
3:00 Frog Stretch

Olympic Lifting + Open Gym

Donnerstag, 05. November



Freitag

CrossFit Basics

Freitag, 29. Januar

 

Home WOD
Bodyweight
50 Burpees for time
*every minute, starting at 0:00, perform 10 Jumping Lunges

Equipment
50 DB Facing Burpees for time
*every minute, starting at 0:00, perform 6 Single DB Thrusters


Accessory
3 sets:
5 Turkish Get-Ups (each side)
20 Deadbugs (total)
10 Birddogs (each side)


Stretching

2:00 Seated V-Stretch
2:00 Saddle Stretch
2:00 Butterfly Stretch

CrossFit Fundamentals

Freitag, 06. November

 

 

Samstag

CrossFit Basics

Samstag, 9. Januar

 

Bonus Home WOD


 

 

 

 

Olympic Lifting Class

Samstag, 31. Oktober


Weightlifting
3- Position Clean 5×1 (Hang Clean + Clean b/k + Clean)
2x 1+1+1  @70% of 1RM Clean
3x 1+1+1 @75% of 1RM Clean
Rest 2 minutes between sets
Drop the bar between the reps if needed

Split Jerk 5×3
2×3 @70% of 1RM Jerk
3×3 @75% of 1RM Jerk
Rest 90 seconds between sets

Clean Pulls 5×5
2×5 @90% of 1RM Clean
3×5 @95% of 1RM Clean

Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
Olympic Lifting
11:00
Team Class
16:00
CrossFit Basics

CrossFit Basics
17:00
OpenGym

CrossFit Basics

Olympic Lifting
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Fundamentals
+ OpenGym
CrossFit Basics
19:00
CrossFit Advanced
CrossFit Fundamentals
CrossFit Basics
CrossFit Fundamentals
20:00

Montag

  • CrossFit Basics
    10:00 - 11:00
  • OpenGym
    17:30 - 18:30
  • CrossFit Basics
    18:30 - 19:30
  • Olympic Lifting
    19:30 - 20:30

Dienstag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Advanced
    19:00 - 20:00

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00
  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Fundamentals
    18:00 - 19:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
  • CrossFit Fundamentals
    19:00 - 20:00

Samstag

  • OpenGym
    09:00 - 10:00
  • Olympic Lifting
    10:00 - 11:00
  • Team Class
    11:00 - 12:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
19:00
CrossFit Advanced

Dienstag

  • CrossFit Advanced
    19:00 - 20:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
CrossFit Basics
+ Dienstsport
CrossFit Basics
CrossFit Basics
16:00
CrossFit Basics

CrossFit Basics
17:00
CrossFit Basics
CrossFit Basics
18:00
CrossFit Basics
CrossFit Basics
CrossFit Basics
19:00
CrossFit Basics

Montag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    18:30 - 19:30

Dienstag

  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00

Mittwoch

  • CrossFit Basics
    16:30 - 17:45
  • CrossFit Basics
    17:45 - 19:00

Donnerstag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    19:00 - 20:00

Freitag

  • CrossFit Basics
    10:00 - 11:00
  • CrossFit Basics
    17:00 - 18:00
  • CrossFit Basics
    18:00 - 19:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
18:00
CrossFit Fundamentals
+ OpenGym
19:00
CrossFit Fundamentals
CrossFit Fundamentals
20:00

Mittwoch

  • CrossFit Fundamentals
    19:30 - 20:30

Donnerstag

  • CrossFit Fundamentals
    18:00 - 19:00

Freitag

  • CrossFit Fundamentals
    19:00 - 20:00
No classes hours available!
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
10:00
Olympic Lifting
19:00
Olympic Lifting
20:00

Montag

  • Olympic Lifting
    19:30 - 20:30

Samstag

  • Olympic Lifting
    10:00 - 11:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
09:00
OpenGym
17:00
OpenGym
18:00

Montag

  • OpenGym
    17:30 - 18:30

Samstag

  • OpenGym
    09:00 - 10:00
Montag Dienstag Mittwoch Donnerstag Freitag Samstag
11:00
Team Class

Samstag

  • Team Class
    11:00 - 12:00
No classes hours available!
No classes available!