Tagged as: GOBLET LUNGES

.

WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

WOD 5.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 50/40 Goblet Lunges RX 24 kg, 25/20 Push Ups. Every 4 min 600 m RUN.

Skill: Ring Muscle Up

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

Book your Class


FitnessArt

WOD 12.2.18 (MGW)

PRO/ROOKIES: For time 50 Goblet Lunges RX 24 kg, 30 Chest to Bar Pull Ups, 800 m Run, 30 Chest to Bar Pull Ups, 50 Goblet Lunges. Cash out 100 DU/SU.

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 19.12.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 30 Goblet Lunges RX 24 kg, 15 KB Swing RX 24 kg, 400 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.



Book your Class


FitnessArt


WOD 15.11.18 (MW)

PRO/ROOKIES: 20 min Ladder 4,8,12,16,20,24 ..Goblet Lunges RX 24 kg, KB Swing RX 24 kg. Between every step 25 DU/SU, 200 m Run.

MASTER CLASS

CrossFit Games 2018

BICOUPLET 2

12-9-6
Snatches
Bar muscle-ups

M 60 kg F 40

BICOUPLET 1

21-15-9
Snatches
Chest-to-bar pull-ups

M 40 kg. F 25 kg.

20 min Cap.

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 18.10.18 (WM)

PRO/ROOKIES: For time 50-40-30-20-10 Alternating Goblet Lunges RX 24 kg, KB Swing RX 24 kg, DU/SU.

MASTER CLASS

AMANDA 9-7-5 Squat Snatch, Ring Muscle Up 9 min Cap 3 min Strict REST then 21-15-9 Thruster 40 kg, Toes to Bar Cash out 100 DU

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



Book your Class


FitnessArt


WOD 30.8.18 (MGW)

PRO/ROOKIES: For time 50/40 Goblet Lunges (25/20L/25/20R) RX 24 kg, 25/20 Toes to Bar, 1000/800 m Run, 25/20 Toes to Bar, 50/40 Goblet Lunges.

MASTER CLASS: 2 Rounds for time 40 OH Lunges RX 40 kg, 20 Burpees Jump Over the Bar, 10 Bar Muscle Up 500 m Run.

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



Book your Class


FitnessArt


WOD 8.8.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 5 Chest to Bar Pull Ups/Pull Ups, 7 KB Swing RX 24 kg, 12 Goblet Lunges RX 24 kg. EVERY 4 min 200 m Run.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



Book your Class


FitnessArt


WOD 25.7.18 (MGW)

PRO/ROOKIES: 25 min EMOM 1st min 12/10 Cal Assault 45 sec Cap, 2nd 12 KB Swing RX 24 kg, 3rd 16 Goblet Lunges RX 24 kg, 4th 20/15 Sit Ups, 5th REST.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



Book your Class


FitnessArt


WOD 12.7.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 12/10 Chest to Bar Pull Ups/Pull Ups, 16 Goblet Lunges RX 24 kg

MASTER CLASS: 5 Rounds for time 200 m Run, 8 Chest to Bar Pull Ups, 4 Bar Muscle Up, 20 m Farmer Loaded Lunges, 35 DU.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



Book your Class


FitnessArt


UA-17579210-1