Tagged as: LADDER

WOD 1.4.19 (MGW)

PRO/ROOKIES: 20 min AMRAP Ladder 3,6,9,12,15,18,21… Dead Lift RX 80 kg, Chest to Bar Pull Ups. Between each Round 200 m Run.

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 21.2.19 (MGW)

PRO/ROOKIES: 7 min Ladder 3-6-9-12-15-18-21… Dead Lift RX 60 kg, Burpees 3 min REST then 8 min EMOM ODD 50 DU/SU, EVEN 15/10 Ring Rows.

MASTER CLASS: Annie Thorisdottir workout –
3 Rounds of:
a. 2 min AMRAP 3 Burpees over the bar, 6 chest to Bar, 9 Thrusters 45 kg. 2 min REST, 2 min AMRAP 3 Burpees, 6 Power Snatches, 9 Toes to Bar.

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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Benchmark WOD 25.1.19 (G)

PRO/ROOKIES: CINDY XXX – Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

ENDURANCE WOD: ENDURANCE WOD: Every 6 min for 36 min a. 1000 m Row, b. 1000 m Ski Erg, c. 50 Cal Assault Bike.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3*40 m Sled Push
C. 3 super set 10 Single Arm KB Swing, 12 Hip Thrusters Banded
D. 3 Super set 10 Side Shoulder Raises , 10 Barbell Curls

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WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit Ups.

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 5.7.18 (GW)

PRO/ROOKIES: 12 min Ladder 2,4,6,8,10,12,14,16,18,20… Strict Hand Stand Push Ups, Toes to Bar, KB Swing RX 24 kg

MASTER CLASS: For time 7-9-12-9-7 Strict Hand Stand Push Ups, Knees to Elbows, Hang KB Snatch RX 24 kg. Cash out 30 Assault Cal.

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



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WOD 23.5.18 (MGW)

PRO/ROOKIES: 20 AMRAP Ladder 24/21, 21/18, 18/15, 15/12, 12/9, 9/6, 6/3 Burpees, KB Swing RX 24 kg. between every step 200 m Run.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 8.2.18 (GW)

PRO/ROOKIES: 10 min Ladder 2,4,6,8,10,12,14,16 etc, Power Clean RX 60 kg, Ring Dips, PRO start the dips with a muscle up.

MASTER CLASS:

For time 12,9,6 Hang Squat Clean RX 80 kg, Burpee Bar Muscle Up

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



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WOD 23.1.18 (GW)

PRO/ROOKIES: 12 min Ladder 3-6-9-12-15-18-21… Power Clean RX 60 kg, Hand Release Push Ups. Every 2 steps 20/15 Sit Ups

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 19.12.17 (GW)

PRO/ROOKIES: For time 21 Front Squat RX 50 kg, 21 Pull Ups, 15 FS, 15 Chest to Bar/Pull Ups, 9 FS, 9 Bar Muscle Up/Chest to Bar 10 min cap. 3 min REST then 5 min Ladder 3 Hang Power Clean RX 50 kg, 3 Push Ups,6,9,12,15…

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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 28.6.17 (GM)

PRO/ROOKIES: 15 min Ladder 3,6,9,12,15,18,21 Sit Ups, Burpees, Pull Ups Between every round 15 DU/25 SU

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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