Tagged as: BOX JUMPS

WOD 10.5.19 (GW)

PRO/R00KIES: 7 min AMRAP 9 Hang Power Snatch RX 40 kg, 10 Burpees. REST 3 min then 10 min EMOM odd 12/9 Box Jumps, 15,12 Slam Ball Throws RX 12 kg.

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
.

Book your Class


FitnessArt

WOD 17.4.19 (MG)

PRO/ROOKIES: A. 21-15-9 Slam Ball Throws RX 12 kg, Box Jumps RX 60 cm 6 min Cap. B. 1000/800 m ROW 6 min Cap, C. 21/15 Burpees, 15 DU, 15/9 Burpees, 30 DU, 9/7 Burpees, 60 DU 6 min Cap, D. 1000/800 m Run 6 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 6.11.18 (GW)

PRO/ROOKIES: 8 min EMOM ODD 10 Power clean, EVEN 20/15 Sit Ups, 2 min REST, 8 min EMOM ODD 10 Shoulder to OH, 12/10 Box Jumps.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



Book your Class


FitnessArt


Fight Gone Bad MONDAY 4.6.18 (MGW)

PRO/ROOKIES: Three rounds of:

1 min for max reps – Wall ball Shots RX 20/14 lb, Sumo Deadlift High Pull RX 35/20 kg, Box Jumps RX 50 cm, Push Press RX 35/20 kg, Row Calories. Women’s RX Wall Ball 14/9 lb, Sumo & Push Press 25/15 kg.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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



Book your Class


FitnessArt


WOD 25.5.18 (MG)

PRO/ROOKIES: Three 9 min AMRAPS with 2 min rest between : 12/9 Ring Rows, 9/7 strict hand stand push ups, 7/5 box jumps RX 60 cm. Each round begin with 600/500 m Run.

HEAVY DAY:

a.4*8 Dead lift
b.Super set 3*16 goblet box step up + 3*8 shoulder presses
c.3*8 Chin ups (loaded if possible)
d.3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt


Benchmark WOD Kelly 14.4.18 (MGW)

PRO/ROOKIES: 5 rounds for time 400 m Run, 30/15 Wall Ball Shots RX 20 lb, 30/15 Box Jump

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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



Book your Class


FitnessArt


TEAM WOD 13.2.18 (MG)

PRO/ROOKIES: Couples – I go you go, 20 min AMRAP 9/6 Burpees, 9/6 Box Jumps. Every 3 rounds 400 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



Book your Class


FitnessArt


WOD 29.12.17 (MGW)

PRO/ROOKIES: For time 1000/800 m Run, then 3 Rounds of 21 KB Swing RX 24, 15 Toes to Bar/Knees to Chest, 9 Box Jumps RX 75/50 cm

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. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



Book your Class


FitnessArt


WOD 27.10.17 (MG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 10/7 Box Jump, 10/7 Strict Hand Stand Push Ups

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

 

Benchmark Kelly 16.9.17 (MGW)

PRO/ROOKIES: 20 min AMRAP Kelly 400 m Run, 30/15 Wall Ball Shots, 30/15 Box Jump

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



Book your Class


FitnessArt

FO


12
UA-17579210-1