Tagged as: AIR SQUAT

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The Chief WOD 31.8.19 (GW)

PRO/R00KIES:
Five 3 min AMRAPs in 19 minutes
AMRAP 3 min
3 Power Cleans RX 60 kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

ENDURANCE: 5 Rounds of 1st min Max Cal Assault, 2nd min REST, 3rd min Max Cal Row, 4th min REST, 5th min Max Burpees. REST 3 min Between Rounds.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 1.7.19 ΚΑΛΟ ΜΗΝΑ! (MGW)

PRO/ROOKIES: 20 min AMRAP 50 Air Squat, 25 Toes to Bar, 25 KB Swing RX 24 kg, 100 DU.

HEAVY DAY:

A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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Hero WOD Murph 25.5.19 (GM)

PRO/R00KIES: For Time 1600 m RUN, 100 Pull Ups, 200 Push-Ups, 300 Air Squats, 1600 m Run.

ENDURANCE TEAM WOD: 4 Team mates For time 1600 m Run, 200 cal Assault, 3200 m ROW

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 3.5.19 (GM)

PRO/ROOKIES: 20 min AMRAP 30/20 Air Squat, 15/10 Toes to Bar, 200 m Run, 1 min Strict REST.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 2.3.19 (GW)

PRO/ROOKIES: “CINDY FULL OF DEAD LIFT” 20 min AMRAP 3 Rounds of CINDY, 10 Dead Lift RX 100 kg
* One round of Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squat. Complete 3 rounds, then do the 10 Dead Lift.

ENDURANCE WOD: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, 1000/800 m Run 6 min Cap, 1000/800 m Row 6 min Cap.

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 400 m Run

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 6.2.19 (MG)

PRO/ROOKIES: 20 min EMOM 1st 30/20 Air Squat, 2nd 12/9 Cal Ski Erg, 3rd 10/7 Strict Hand Stand Push Ups, 4th 50 DU/SU, 5th REST.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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ΧΡΟΝΙΑ ΠΟΛΛΑ!! WOD 27.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 9 Hang Power Clean RX 40 kg, 15 Push Ups, 21 Air Squat

MASTER CLASS: 7 min AMRAP 3 Bar Muscle Up, 6 Chest to Bar, 9 Burpees. 3 min REST. For time 100 DU, 50 DB Thrusters RX 20 kg each hand, 100 DU.

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.



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WOD 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

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



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