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WOD 23.9.19 (GW)

PRO/ROOKIES:
7 min AMRAP 15 Goblet Squat RX 24 kg, 12 KB Swing RX 24 kg, 9 Burpees. 2 min REST,
5 min AMRAP 12 Goblet Squat RX 24 kg, 9 KB Swing RX 24 kg, 7 Burpees. 1 min REST,
3 min AMRAP 9 Goblet Squat RX 24 kg, 7 KB Swing RX 24 kg, 5 Burpees.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 21.9.19 (MGW)

PRO/R00KIES: 5 Rounds for time, 5 reps Bear Complex RX 60 kg, 12 Chest to Bar Pull Ups, 200 m Run.

ENDURANCE WOD: TABATA a. Battle Ropes, b. Row, c. Burpees, d. Assault. 2 min REST Between tabata.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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Team WOD 20.9.19 (MG)

PRO/R00KIES: Couples. 20 min AMRAP Buy in 50 Synchronised Crossed arm Sit Ups, then as a team 100 Renegade Rows, 50 Ring Dips, 500 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 19.9.19 (GW)

PRO/R00KIES: Every 4 min for 20 min 3 Burpee Strict Pull Ups, 5 Hang Power Snatch RX 40 kg, 9 OH Squat RX 40 kg, 12 Toes to Bar.

MASTER CLASS: Every 4 min for 20 min 2 Bar Muscle Up, 5 Hang Power Snatch RX 50 kg, 9 OH Squat RX 50 kg, 12 Toes to Bar.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 18.9.19 (M)

PRO/R00KIES: 2 Rounds of:
2 min Max Assault, 1 min REST,
2 min Max DU, 1 min REST,
2 min max ROW, 1 min REST,
2 min Max Ski Erg, 1 min REST,
2 min Max Shuttle Run, 1 min REST.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 17.9.18 (MGW)

PRO/ROOKIES: For time 21 Strict Hand Stand Push Ups, 20 Goblet Lunges RX 24 kg, 15 Strict Hand Stand Push Ups, 30 Goblet Lunges RX 24 kg, 9 Strict Hand Stand Push Ups, 40 Goblet Lunges RX 24 kg, 1000 m Run.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 16.9.19 (MGW)

PRO/ROOKIES: 5 Rounds 2 min On – 2 min OFF, AMRAP 3 Clean RX 80 kg, 5 Dead Lift 80 kg, 8 Box Jump.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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WOD 14.9.19 (MGW)

PRO/R00KIES: For time
9 Thruster RX 40 kg, 9 Chest to Bar Pull Ups, 500 m Run,
12 Thruster RX 40 kg, 12 Chest to Bar Pull Ups, 500 m Run,
15 Thruster RX 40 kg, 15 Chest to Bar Pull Ups, 500 m Run,
21 Thruster RX 40 kg, 21 Chest to Bar Pull Ups, 500 m Run,

ENDURANCE WOD: 3 Rounds for time Relays 2*400 m Row, 2*400 Run, 2*15 Cal Assault.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 13.9.19 (MGW)

PRO/R00KIES: 4 Rounds: 2 min ON – 2 min OFF A. 10/7 Cal Assault Bike, 15 KB Swing RX 24 kg, B. 400/250 m Run.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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