Tagged as: BOX JUMP

ΧΡΟΝΙΑ ΠΟΛΛΑ ΔΗΜΗΤΡΗ – ΔΗΜΗΤΡΑ WOD 26.10.18 (MG)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault 45 sec cap, 2nd 8/6 Strict Hand Stand Push Ups, 3rd 12/9 Box Jumps RX 60 cm, 4th 20/15 sec L hold paralletes.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 20.9.18 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 12/10 Toes to Bar, 2nd 50 m Farmer Walk RX 24 kg each hand, 3rd 10/8 Box Jump RX 75 cm 4th 8/6 Strict Hand Stand Push Ups.

MASTER CLASS: 00:00 – 00:06 9-7-5 Clean n jerk RX 60 kg, Ring Muscle Up, 00:06 -00:12 12-9-7 Front Squat RX 60, Strict Hand Stand Push Ups, 00:12 – 00:18 30 m Hand Walk, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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Team WOD 6.9.18 (WG)

PRO/ROOKIES: 3 team mates. Three 5 min AMRAP Rounds with 2 min REST. 5 Hang Power Clean to OH RX 40 kg, 5 Box Jump 60 cm, 5 Ring Dips.

MASTER CLASS: Three 5 min AMRAP 5 Hang Power Clean to OH RX 60 kg each hand, 5 Box Jump RX 75 cm, 5 Ring Muscle Up, 2 min REST.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 8.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 5 Chest to Bar Pull Ups/Pull Ups, 7 KB Swing RX 24 kg, 12 Goblet Lunges RX 24 kg. EVERY 4 min 200 m Run.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 3.7.18 (GW)

PRO/ROOKIES: EMOM 1st min 10 Push Press RX 60 kg, 2nd min 30/20 Air Squat, 3rd min 7/5 Burpee + 7/5 Box Jump RX 75 cm, 4th min REST.

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 19.3.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run 6 m Cap, then 15 m EMOM 1st 12 Chest to Bar Pull Ups/ Pull Ups, 2nd 12/10 Box Jump, 3rd 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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HERO WOD Jeremiah 17.2.18 (GW)

PRO/ROOKES: For Time – 7 rounds:
15/10 KB Swing RX 24 kg, 15/10 Power Clean RX 40 kg, 15/10 Box Jumps.

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



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WOD 6.2.18 (GW)

PRO/ROOKIES: 15 min EMOM 1st 15/12 Pull Ups, 2nd 12/10 Box Jump with step back, 3rd 20/15 V ups, 2 min Rest then Sally Up Sally Down Back Squat RX 50 kg

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 12 side shoulder raises , 12 barbell bicep curls.



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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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WOD 23.11.17 (GW)

PRO/ROOKIES: 4 Rounds for time 20/15 Goblet Squat RX 20 kg, 12 Alternating Dumbbell Snatch RX 20 kg, 12 Chest to Bar Pull Ups/ 10 PuLL Ups, 8/6 Box Jumps

MASTER CLASS

5 Rounds 12 Alternating Dumbbell Snatch RX 25 kg, 9 Front RX 60 kg, 7 Chest to Bar, 3 Bar Muscle Up, 30 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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