Tagged as: EMOM

WOD 10.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 DB Shoulder to OH RX 20 kg, 2nd 9 Dead Lift RX 100 kg, 3rd 200 m Run, 4th REST.

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 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 29.11.18 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 OH Squat RX 60 kg, 2nd 12/9 Toes to Bar, 3rd REST.

MASTER CLASS

Workout open crossfit games 18.2 A.
For time
1-2-3-4-5-6-7-8-9-10
Dumbbell squats RX 20 kg each hand.
Bar-facing burpees

Then Isabel 30 Snatch 60 kg for time.

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 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

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



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WOD 24.11.18 (GM)

PRO/ROOKIES: 12/10 min Chelsea EMOM 5 Pull Ups, 10 Push Ups, 15 Squat. Then ANNIE For time 50-40-30-20-10 DU/SU, Sit Ups 12 min Cap. (ROOKIES 2 min REST BETWEEN Benchmarks)

ENDURANCE WOD: TABATA Ski Erg, 1 min REST, TABATA ASSAULT bike, 1 min REST, TABATA Sit Ups, 1 min REST, TABATA Row.

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



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WOD 19.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM – 1st 10 Dead Lift RX 100 kg, 2nd 12/9 Cal Ski Erg, 3rd 15/12 Hand Release Push Ups, 4th 12/9 Cal Assault Bike, 5th REST

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



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WOD 12.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Wall Ball Shots, 2nd 50 DU/SU, 3rd 10 Ring Dips (Pro start the dips with 2 Muscle Up), 4th 250/200 m ROW, 5th REST.

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



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WOD 8.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Chest to Bar/pull ups, 2nd 12/9 Cal Ski Erg, 3rd 20/15 Wall Ball Shots, 4th REST

MASTER CLASS

21 Thruster RX 40 kg, 21 Pull Ups, 15 Thruster RX 60 kg, 15 Chest to Bar, 9 Thruster RX 60 kg, 9 Bar Muscle up. 3 min REST 21-15-9 Assault Cal, 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 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



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WOD 31.10.18 (M)

PRO/ROOKIES: 30 min EMOM 1st 45 sec Max Cal Assault, 2nd 45 sec Max Cal Ski Erg, 3rd 45 sec Max Cal Row, 4th 200 m Run, 5th 1 min REST.

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 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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