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WOD 19.1.18 (M)

PRO/ROOKIES: 3 Rounds of – 1 min max Cal Assault, 1 min REST, 1 min max DU, 1 min REST, 1 min max Burpees, 1 min REST, 1 min max Row, 1 min REST.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 18.1.18 (WG)

PRO/ROOKIES: 15 min EMOM 1st 8 Hang Power Clean RX 50 kg, 2nd 10 Dumbbell or Kettlebell Shoulder to Overhead RX 20 kg each hand. 3rd 10/8 Box Jump.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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TEAM WOD 17.1.18 (MGW)

PRO/ROOKIES: Couples For time 200 m Run + Plank Hold, 27/21 KB Swing, Toes to Bar, 200 m + Plank Hold 21/15 KB Swing, Toes to Bar, 200 m Run + Plank Hold, 15/9 KB Swing, Toes to Bar. 200 m Run + Plank Hold

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 16.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 50/30 Push Ups, 50/30 OH Plate Lunges RX 20 kg, 50/30 DU. Buy in 1000 m Run.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 15.1.18 (GW)

PRO/ROOKIES: Every 3 min for 18 min, 7 Dead Lift RX 70 kg, 5 Squat Clean RX 70 kg, 12 Chest to Bar Pull Ups/10 Pull Ups, 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 13.1.18 (MGW)

PRO/ROOKIES: 7 Rounds for time 5 Power Snatch 50 kg, 9 Ring Dips, 200 m Run. Cash Out 50/35 Ring Rows.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 12.1.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 9/7 Toes to Bar, 12/9 Goblet Squat RX 24 kg, 25/20 DU. EVERY 2 Rounds 200 m Run

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 11.1.18 (MG)

PRO/ROOKIES: Four 6 min Rounds: 1st 3/2 Leg Less Rope Climb (or 8 strict Chin Ups), 2nd Rest, 3rd 12/10 Burpee Box Jump, 4th Rest, 5th 250/200 m ROW, 6th Rest

MASTER CLASS: 5 min EMOM 3 Snatch 60 kg, 4 Bar Muscle Up, 5 Burpee face Jump Over the bar. 2 min rest then 21-15-9 Assault Cal, Push Press RX 60 kg, Back Squat RX 60 kg.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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WOD 10.1.18 (GW)

personal programming

PRO/ROOKIES: 18 min AMRAP 20 Farmer Loaded Lunges RX 24 kg, 9/7 Strict Hand Stand Push Ups, 20 V Ups, 1 min Strict REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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Team WOD 9.1.18 (MW)

PRO/ROOKIES: For Time – As a TEAM 50 Dead Lift RX 100 kg, 50 Hang Power Clean RX 60 kg, 1000 m Run, 100 DU.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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