Categorized as: WOD

WOD 25.9.18 (GW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 15/10 Pull Ups, 15/10 Burpees 1 min REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 24.9.18 (MW)

PRO/ROOKIES: 8 min EMOM (A) ODD 9 Hang Squat Clean RX 60 kg, Even 12/10 Cal Ski erg. 2 min REST 8 min EMOM (B) ODD 9 Shoulder to OH RX 60 kg, EVEN 100 m Run

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 21.9.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 16 Front Rack Lunges RX 40 kg, 10 Pendlay Row RX 40 kg

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 20.9.18 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 12/10 Toes to Bar, 2nd 50 m Farmer Walk RX 24 kg each hand, 3rd 10/8 Box Jump RX 75 cm 4th 8/6 Strict Hand Stand Push Ups.

MASTER CLASS: 00:00 – 00:06 9-7-5 Clean n jerk RX 60 kg, Ring Muscle Up, 00:06 -00:12 12-9-7 Front Squat RX 60, Strict Hand Stand Push Ups, 00:12 – 00:18 30 m Hand Walk, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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Team WOD 19.9.18 (WM)

PRO/ROOKIES: Couples 20 min AMRAP 250/200 m Run, 3 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 60 kg.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 18.9.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min 11/8 Burpees, 200 m Run, 11/8 Chest to Bar Pull Ups, 35 DU/50 SU. Add one rep in every round at burpees and chest to bar (11/8-12/9-13/10-14/11-15/12)

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 17.9.18 (W)

PRO/ROOKIES: 20 min EMOM 1st min 4 Power Clean, 3 Hang Power Clean RX 60 kg, 2nd min 15/10 Wall Ball Shots

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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HERO WOD DANNIEL 15.9.18 (MGW)

PRO/ROOKIES: HERO WOD DANNIEL 50 Pull Ups, 400 m Run 21 Thruster RX 40 kg, 800 m Run, 21 Thruster RX 40 kg, 400 m Run, 50 Pull Ups.

ENDURANCE WOD: EVERY 4 min For 24 min A.1 min MAX Cal Ski Erg + 250 m RUN. B. 1 min MAX Burpees + 250 m RUN. C. 1 min MAX ROW + 250 m Run. 2 min REST.
Then 3 sets of 1 min Plank (elbows) + 30 sec max V Ups. 1 min rest between sets.

.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 14.9.18 (MWG)

PRO/ROOKIES: For time 21 Dead Lift RX 80 kg, 200 m Run, 9 Ring dips, 15 Dead Lift RX 100 kg, 400 m Run, 15 Ring dips, 9 Dead Lift RX 110 kg, 600 m Run, 21 Ring Dips.

HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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