Tagged as: EVERY MIN

WOD 20.2.19 (MG)

PRO/ROOKIES: Every 6 min for 24 min a. 1000/800 m Run, b. 21-15-9-7/0 Box Jump, Toes to Bar, c. 1000/800 m Run, d. 1000/800 m Row

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)

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WOD 13.2.19 (M)

PRO/ROOKIES: Every 6 min for 24 min 1st 1000/800 m ROW, 2nd 1000/800 m Run, 3rd 50/40 Cal Assault, 1000/800 m Ski Erg.

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)

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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

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WOD 23.1.18 (M)

PRO/ROOKIES: Every 5 min 1000/800 m ROW, B. 1000/800 m Ski Erg, 1000/800 m Run, 50/40 Cal Assault

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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WOD 9.1.18 (M)

PRO/ROOKIES: Every 3 min for 24 min A. 500/400 m Row, B. 120 DU/SU, C. 35/25 Cal Assault, D. 30/20 Reverse Burpees

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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WOD 12.12.18 (M)

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

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 16.11.18 (GM)

PRO/ROOKIES: Every 4 min for 20 min – 200 m Run, 20/15 Push Ups, 12/10 Toes to Bar, 10/8 Box Jump

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 10.11.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 9 Squat Clean RX 60 kg, 12 Toes to Bar, 200 m Run.

ENDURANCE WOD: Every 3 min for 30 min 1st 200 m Run + 12/9 cal Assault, 2nd 200 m Run + 12/9 cal Ski Erg, 3rd 200 m Run + 20/15 GHD Sit Ups, 4th 200 m Run + 15/12 Burpees, 5th 200 m Run + 12/9 Tyre Flips

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 19.10.18 (MGW)

PRO/ROOKIES: Four 5 min rounds: 00:00 – 00:02 16 Renegade Rows RX 20 kg, 12/10 Ring Dips, 00:02 – 00:05 15/12 Toes to bar 200 m Run.

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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