.

WOD 8.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Chest to Bar Pull Ups, 7 Front Squat RX 60 kg, 7 Burpees every. Every 3 Rounds 400 m Run.

ENDURANCE WOD:
Throw Back Saturday endurance.
For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1000/800 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



Book your Class


FitnessArt


WOD 7.12.18 (MGW)

PRO/ROOKIES: Every 5 min for 20 min 400 m Run, 15 KB Swing RX 24 kg, 15 Ring Dips.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



Book your Class


FitnessArt


WOD 6.12.18 (GW)

PRO/ROOKIES: 12 min AMRAP 10 Hang Power Clean RX 40 kg, 20 Back Rack Lunges RX 40 kg, 10 Toes to Bar/Knees to Chest

MASTER CLASS: 7 min AMRAP 7 DB thruster RX 20 kg, 3 Ring Muscle Up. 3 min REST. For time 27-21-15-9 Toes to Bar, Assault Bike.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


WOD 5.12.18 (M)

PRO/ROOKIES: For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1500/1200 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


WOD 4.12.18 (MGW)

PRO/ROOKIES: 1000 m Run 21 Dead Lift RX 100 kg, 9 Bar Muscle Up/ Chest to Bar Pull Ups, 15 Dead Lift, 15 Chest to Bar/Pull Ups, 9 Dead Lift, 21 Pull Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



Book your Class


FitnessArt


WOD 3.12.18 (MGW)

PRO/ROOKIES: 9 min AMRAP 9 Front Squat RX 60 kg, 15/12 Push Ups. 2 min Rest Then 10 min EMOM ODD Max effort DU, EVEN Max effort V Ups.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



Book your Class


FitnessArt


Hero WOD Rankel 1.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 6 Dead Lift RX 100 kg, 7 Burpee pull ups, 10 KB Swings RX 32 kg, 200 m Run.

ENDURANCE TEAM WOD:

3 Rounds for time:

2*500 m Relay ROW
2*25 Cal Relay Assault
2*25 Cal Relay Ski Erg

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



Book your Class


FitnessArt


TEAM WOD 30.11.18 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 400 m Run, 20 Renegade Rows RX 20 kg, 12/10 Jump Over the Box RX 60 cm.

HEAVY DAY

10,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 wide grip upright Row
3 Super Sets 15 Sec L sit parallettes Hold + 10 barbell bicep curl



Book your Class


FitnessArt


WOD 29.11.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 OH Squat RX 60 kg, 2nd 12/9 Toes to Bar, 3rd REST.

MASTER CLASS

Workout open crossfit games 18.2 A.
For time
1-2-3-4-5-6-7-8-9-10
Dumbbell squats RX 20 kg each hand.
Bar-facing burpees

Then Isabel 30 Snatch 60 kg for time.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



Book your Class


FitnessArt


WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



Book your Class


FitnessArt


UA-17579210-1