Tagged as: BURPEES

.

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 21.3.19 (GW)

PRO/ROOKIES: For time 50/35 Burpees, 50/40 DB or KB Snatch RX 20 kg (25L/25R), 50/35 Sit Ups, 50/35 Ring Rows

MASTER CLASS: CrossFit Games Open WOD 19.4 For total time:
3 rounds of: 10 snatches, 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups, 12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes

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 21.2.19 (MGW)

PRO/ROOKIES: 7 min Ladder 3-6-9-12-15-18-21… Dead Lift RX 60 kg, Burpees 3 min REST then 8 min EMOM ODD 50 DU/SU, EVEN 15/10 Ring Rows.

MASTER CLASS: Annie Thorisdottir workout –
3 Rounds of:
a. 2 min AMRAP 3 Burpees over the bar, 6 chest to Bar, 9 Thrusters 45 kg. 2 min REST, 2 min AMRAP 3 Burpees, 6 Power Snatches, 9 Toes to Bar.

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 11.2.19 (GW)

PRO/ROOKIES: 20 min EMOM ODD 8 Dead Lift RX 100 kg, 12/9 Burpees, EVEN REST.

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 8.2.19 (MG)

PRO/ROOKIES: For time 400 m Run, 50/35 Burpees, 400 m Run, 50/35 Ring Rows, 400 m Run, 50/35 Toes to Bar/knees to Chest 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.

Book your Class


FitnessArt

WOD 30.1.19 (MG)

PRO/ROOKIES: Every 5 min for 25 min 400 m Run, 15/10 Burpees, 20/15 Crossed Arm Sit Ups

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

Book your Class


FitnessArt

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

Book your Class


FitnessArt

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.



Book your Class


FitnessArt


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



Book your Class


FitnessArt


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



Book your Class


FitnessArt


UA-17579210-1