Tagged as: GOBLET SQUAT

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keep Calm & Get back on Track WOD 19.8.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 15 Goblet Squat RX 20 kg, 10 Strict Pull Ups, 400 m Run. Buy in 50 Sit Ups.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 23.7.19 (GW)

PRO/ROOKIES: For time 10 Rounds of 25/20 Goblet Squat RX 24 kg, 15/10 Hand Release Push Ups, 35 DU/SU. Every 2 Rounds Completed 2 min Strict REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 6.7.19 (MGW)

PRO/R00KIES: AMRAP: 0-7 min 30 Hand Release Push Ups, 80 DU, 40 VUps, 7-14 min 30 Swings, 80 DU, 40 Goblet squat, 14-21 min, 30 DB Snatch, 80 DU, 40 OH Lunges

ENDURANCE: 3 sets – 2 min on, 2 min of:
a.12/8 cal ski
Max reps box jump
b.12/8 cal row
Max wallball
c.12/8 cal bike
Max burpees

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 9.4.19 (MGW)

PRO/ROOKIES: For time:
40/30 Pull Ups, 200 m Run, 40/30 Goblet Squat RX 24 kg,
30/20 Pull Ups, 200 m Run, 30/20 Goblet Squat RX 24 kg,
20/10 Pull Ups, 200 m Run, 20/10 Goblet Squat RX 24 kg,
10/5 Pull Ups, 200 m Run, 10/5 Goblet Squat RX 24 kg.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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WOD 26.2.19 (GMW)

PRO/ROOKIES: 20 min AMRAP 50/35 Goblet Squat RX 24 kg, 50/35 Push Ups, 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.

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WOD 8.5.17 (GW)

PRO/ROOKIES: Two Rounds for time
1st Round 50/40 Pass through Lunges RX 24 kg, 35 Chest to Bar Pull Ups/30 Pull Ups, 40/30 KB or DB Snatch 20/15L/20/15R RX 24 kg.
2nd Round 50/40 Goblet Squat RX 24 kg, 35 Pull Ups/ 20 Pull Ups, 30/30 KB Swing RX 24 kg

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 12.1.18 (MGW)

PRO/ROOKIES: 18 min AMRAP 9/7 Toes to Bar, 12/9 Goblet Squat RX 24 kg, 25/20 DU. EVERY 2 Rounds 200 m Run

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 23.11.17 (GW)

PRO/ROOKIES: 4 Rounds for time 20/15 Goblet Squat RX 20 kg, 12 Alternating Dumbbell Snatch RX 20 kg, 12 Chest to Bar Pull Ups/ 10 PuLL Ups, 8/6 Box Jumps

MASTER CLASS

5 Rounds 12 Alternating Dumbbell Snatch RX 25 kg, 9 Front RX 60 kg, 7 Chest to Bar, 3 Bar Muscle Up, 30 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 16.10.17 (GW)

PRO/ROOKIES: Every 2 min for 16 min – 2 Rounds of 5/3 Strict Hand Stand Push Ups, 7/5 Toes to Bar/Knees to Chest, 9/7 Goblet Squat RX 24 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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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