Tagged as: BURPEES

WOD 16.1.18 (M)

PRO/ROOKIES: TABATA Intervals: Assault Bike, Row, Burpees, Ski Erg, 2 min REST Between intervals

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar

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Last but not least WOD of the year 2018 (GWM)

PRO/ROOKIES: 10 Rounds for time 5 Burpees, 5 Front Squat, 5 Shoulder to OH, 5 Thruster RX 50 kg. Cash out 100 DU/SU.

ENDURANCE WOD: 3 Rounds: 2 min MAX DU, 1 min REST, 2 min MAX Row, 1 min REST, 2 min Burpee Box Jump, 1 min REST, 2 min Assault, 1 min REST.

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.



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Team WOD 21.11.18 (MG)

PRO/ROOKIES: 4 Team mates 25 min AMRAP 200 m Run, 15/12 Burpees, 200 m ROW, 12/10 Box Jumps

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



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WOD 14.11.18 (MG)

PRO/ROOKIES: TABATA: A. Ski Erg, 1 min REST, B. Burpees, 1 min REST, C. Assault, 1 min REST, D. Reverse Burpees,

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



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WOD 29.10.18 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10 Dead Lift RX 100 kg, Max Reps Jump Over the Bar Burpees, EVEN REST. then 10 min EMOM ODD 200 m Run, EVEN REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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TEAM WOD 17.10.18 (M)

PRO/ROOKIES: Couples 10 min AMRAP 200 m Run – Max Burpees 2 min REST 10 min AMRAP 200 m Run – Max Cal Ski Erg

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



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WOD 8.10.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3 Snatch Pulls RX 60 kg, 3 Power Snatch RX 60 kg, 3 Snatch Balance RX 60 kg, 2nd 12/10 Burpees, 3rd 200 m Run, 4th REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 25.9.18 (GW)

PRO/ROOKIES: 20 min AMRAP 7 Dead Lift RX 100 kg, 15/10 Pull Ups, 15/10 Burpees 1 min REST.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 18.9.18 (MG)

PRO/ROOKIES: Every 4 min for 20 min 11/8 Burpees, 200 m Run, 11/8 Chest to Bar Pull Ups, 35 DU/50 SU. Add one rep in every round at burpees and chest to bar (11/8-12/9-13/10-14/11-15/12)

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 13.9.18 (GW)

PRO/ROOKIES: Three 6 min AMRAPS with 2 min REST. 20/16 OH Lunges RX 20 kg Plate, 10/8 Burpees Jump on your plate, 10/8 Toes to Bar.

MASTER CLASS: Three 6 min AMRAP 3 OH Squat RX 70 kg, 5 Bar Muscle Up, 7 Toes to Bar, 9 Cal Ski Erg.

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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