.

WOD 18.6.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Power Clean RX 80 kg, 2nd 12/10 Toes to Bar, 3rd 12/10 Hand Release Push Ups, 12/10 Cal Assault (45 sec cap). 5th min REST. After every round add 1 rep.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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HERO WOD PETER BRENNAN 16.6.18 (MGW)

PR0/ROOKIES: 5 Rounds for Time 400 meter Run, 10 Overhead Squats RX 40 kg, 10 Burpees

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 15.6.18 (MGW)

PR0/ROOKIES Two 8 min AMRAP A. 10 Wall Ball Shots, 1 Rope Climb or 5 Strict Chin Ups, 100 m RUN. 2 min Rest. B. 10 Hang Power Dumbbell Clean RX 20 kg each hand, 10 Sit Ups, 35 DU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 14.6.18 (WG)

PRO/ROOKIES: 15 min AMRAP 5 Dead Lift RX 100 kg, 7 KB Swing RX 24 kg, 9 Ring Dips (Pro start the dips with a muscle up).

MASTER CLASS

For time 21 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Pull Ups, 15 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Chest to Bar Pull Ups, 9 Jump Over the Bar Burpee, Dead Lift RX 100 kg, Bar Muscle Up 10 min Cap. 3 min REST then 7 min to find RM clean.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 13.6.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run, 50/40 Push Ups, 500/400 m Run, 25/20 Toes To Bar, 250/200 m Run, 25/20 Toes to Bar, 500/400 m Run 50/40 Push Ups, 1000/800 m Run

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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WOD 12.6.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Push Press RX 50 kg, 2nd 30 m Farmer Load Walking Lunges RX 24 kg each hand, 3rd 50 DU/70 SU, 4th REST.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 11.6.18 (MGW)

PRO/ROOKIES: 7 Rounds for time 200 m Run, 10 Chest to Bar Pull Ups/Pull Ups, 7 Hang Squat Clean RX 70 kg.

HEAVY DAY

A. Super set 4*6 Front squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Back loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (feet on a swiss ball or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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Benchmark Saturday DIANE + 9.6.18 (GW)

PR0/ROOKIES: For time 21-15-9 Dead Lift RX 100 kg, Hand Stand Push Ups. Cash Out 800/600 m Run,100 DU/200 SU.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 8.6.18 (MGW)

Spinning

PR0/ROOKIES 20 min EMOM 1st min 15/12 KB Swing RX 24 kg, 2nd 15/12 Ring Rows, 3rd 12/9 Cal ASSAULT 45 sec cap, 4th min 200 m Run, 5th REST

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 7.6.18 (GW)

PRO/ROOKIES: 5-10-15-10-5 Squat Clean RX 50 kg, Push Press RX 50 kg, Toes to Bar.

MASTER CLASS

12 Clusters RX 50 kg, 9 Toes to Bar, 9 Clusters RX 60 kg, 15 Toes to Bar, 7 Clusters RX 70 kg, 21 Toes to Bar, 3 Clusters 80 kg, 27 Toes to Bar.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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