Tagged as: FARMER LOADED LUNGES

.

ΚΑΛΟ ΜΗΝΑ! WOD 1.10.18 (MGW)

PRO/ROOKIES: 8 min EMOM 1st 20 Farmer Loaded Lunges (10R/10L) RX 24 kg each hand, 2nd 10/7 Strict Hand Stand Push Ups. 2 min REST. 10 min EMOM 1st 35 DU/ 50 SU, 2nd 15 KB Swing RX 24 kg.

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



Book your Class


FitnessArt


WOD 12.6.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Push Press RX 50 kg, 2nd 30 m Farmer Load Walking Lunges RX 24 kg each hand, 3rd 50 DU/70 SU, 4th REST.

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


Team WOD 17.4.18 (GMW)

PRO/ROOKIES: Couples – I Go You Go for 20 min AMRAP 7 Strict Pull Ups, 16 Farmer Loaded Lunges RX 24 kg each hand, 20 DU/30 SU, 16/12 Partner oblique leg throws (8/6L,8/6R)

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



Book your Class


FitnessArt


WOD 22.5.17 (WG)

PRO/ROOKIES: 20 min EMOM: 1st min 16 Farmer loaded back step lunges RX 24 kg each hand, 2nd min 10 Shoulder to OH RX 50 kg, 3rd min 15/12 Ring Rows, 4th min Rest.

MASTER CLASS: 15 min AMRAP: 12 Front Rack Lunges RX 50 kg, 8 Push Press RX 50, 6 Chest to Bar, 3 Bar Muscle Up.

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 12 side shoulder raises , 20 alternate sited dumbbell bicep curls.



Book your Class


FitnessArt


WOD 13.3.18 (MGW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal ROW, 2nd 10/7 Strict Hand Stand Push Up, 3rd 16 Farmer Loaded Lunges RX 24 kg each hand, 4th 20/15 V Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



Book your Class


FitnessArt


WOD 21.2.12 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 20/15 Push Ups, 2nd 16 Farmer Loaded Lunges RX 24 kg each hand, 3rd min 200 m Run, 4th REST.

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 10.1.18 (GW)

personal programming

PRO/ROOKIES: 18 min AMRAP 20 Farmer Loaded Lunges RX 24 kg, 9/7 Strict Hand Stand Push Ups, 20 V Ups, 1 min Strict REST.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



Book your Class


FitnessArt


WOD 28.11.17 (GWM)

PRO/ROOKIES: 20 min EMOM 1st min 20 Farmer Lunges RX 24 kg, 2nd 12/9 Ring Dips, 3rd 20/15 Wall Ball Sit Ups, 4th 40/30 DU.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



Book your Class


FitnessArt


WOD 5.11.17 (MW)

PRO/ROOKIES: 20 ΕΜΟΜ, 1st. 150/120 m Row, 2nd 10 Shoulder to OH RX 50 kg, 3rd 12/10 Cal Assault, 4th 16 Alternating Farmer Lunges Loaded RX 24 kg each hand, 5th REST.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



Book your Class


FitnessArt


WOD 3.11.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 16 Farmer Lunges RX 24 kg, 15/12 Hand Release Push Ups, 200 m Run.

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

 

12
UA-17579210-1