Tagged as: ASSAULT BIKE

WOD 15.4.19 (MGW)

PRO/ROOKIES: 3 Rounds of – 2 min MAX Cal Assault Bike, 2 min REST, 2 min Cap 15 Front Squat RX 60 kg, 20/15 Push Ups, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

Book your Class


FitnessArt

WOD 10.4.19 (MGW)

PRO/ROOKIES: 2 sets:
a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Run 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min REST.

Skill: Hand Walking

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 3.4.19 (MG)

PRO/ROOKIES: Tabata Burpee Jump Over Box, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Assault Bike, 2 min Rest, 1000/800 m Ski Erg 6 min Cap.

Skill: Hand Walking

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 27.3.19 (M)

PRO/ROOKIES: A. 1000/800 m Run 6 min Cap, B. 1000 m Ski Erg 6 min Cap, C. 55/40 Cal Assault 6 min Cap, D. 1000/800 m Run 6 min Cap

Skill: Hand Walking

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 20.3.19 (M)

PRO/ROOKIES: 10 min AMRAP 400 m Run, 50 DU/50 SU, 3 min REST, 10 min EMOM 1st min 40 sec Max Cal Assault, 2nd 40 Sec Max Cal Ski Erg

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 13.3.19 (M)

PRO/ROOKIES: 3 Rounds of 2 min On, 2 min Off: Assault, Ski Erg, Parallette Face Jump Over Burpee.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 6.3.19 (M)

PRO/ROOKIES: 50/40 Cal Assault 4 min Cap, 2 min REST, 800/600 m Run 4 min Cap, 2 min REST, 50-40-30 DU/SU, Sit Ups 4 min Cap, 2 min REST, 800/600 m ROW 4 min Cap, 2 min REST. 800/600 m Run 4 min Cap.

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

Book your Class


FitnessArt

WOD 27.2.19 (M)

PRO/ROOKIES: 1000/800 m Ski Erg 6 min Cap, 50/40 Cal Assault 6 min Cap, Tabata Reverse Burpees, 2 min REST, 1000/800 m Run 6 min Cap, Tabata Side Plank (elbow)

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)

Book your Class


FitnessArt

WOD 19.2.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Front Squat RX 60 kg, 2nd 15/12 Hand Release Push Ups, 3rd min Assault 12/9 Cal 45 sec Cap, 4th 20/15 Sit Ups.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

Book your Class


FitnessArt

WOD 13.2.19 (M)

PRO/ROOKIES: Every 6 min for 24 min 1st 1000/800 m ROW, 2nd 1000/800 m Run, 3rd 50/40 Cal Assault, 1000/800 m Ski Erg.

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)

Book your Class


FitnessArt

UA-17579210-1