Tagged as: MASTER CLASS

WOD 14.3.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 20 Pass through Lunges RX 20 kg, 5/3 Wall Walks, 400 m Run. Buy in 50/40 Sit Ups.

MASTER CLASS: CrossFit Games Open WOD 19.3 For time 60 m Single Arm OH Lunges RX 22,5 kg, 50 Box Step Ups 60 cm RX 22,5 kg, 50 Strict Hand Stand Push Ups, 60 m Hand Walking. 10 min Cap

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 7.3.19 (GW)

PRO/ROOKIES: 15 min AMRAP 6 Hang Power Snatch RX 40 kg, 12 alternating OH Lunges, 10 Chest to Bar Pull Ups.

MASTER CLASS: 15 min AMRAP 9 Pull Ups, 6 Chest to Bar, 3 Bar Muscle Up, 3 Hang Power Snatch, 6 Power Snatch, 12 alternating OH Lunges RX 50 kg

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 28.2.19 (WG)

PRO/ROOKIES: 16 min EMOM ODD 1 Hang Power Snatch, 3 Power Snatch, 3 Squat Snatch RX 50 kg, EVEN 10 Toes to Bar.

MASTER CLASS: Every 3 min for 30 min 4 Ring Muscle Up, 4 Squat Snatch RX 60 kg, 30 DU.

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 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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WOD 14.2.19 (GW)

PRO/ROOKIES: 21-15-9-7 Thrusters RX 40 kg, Toes to Bar.

MASTER CLASS: Jason Khalipa workout: Partner Workout ”I go you go”

8 Rounds 3 Hang Squat Clean RX 90 kg, 5 Strict Pull Ups, 7 Burpees.

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 7.2.19 (GW)

PRO/ROOKIES: For time 5-10-15-10-5 Sumo Dead Lift High Pull RX 50 kg, Strict Ring Dips (PRO start the dips with a Muscle Up)

MASTER CLASS: Crossfit games open wod 12.4 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

3 min REST

Then 5 min for RM Snatch

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 31.1.19 (GW)

PRO/ROOKIES:
00:00-00:07 50/40 Toes to Bar, 50/40 OH Squat RX 40 kg,
00:07-00:13 30/20 Toes to Bar, 30/20 OH Squat RX 40 kg,
00:13-00:18 20/10 Toes to Bar, 20/10 OH Squat RX 40 kg.

MASTER CLASS:
00:00-00:07 5 Muscle Up, 50 Toes to Bar, 50 OH Squat RX 50 kg, 00:07-00:13 7 Muscle Up, 30 Toes to Bar, 30 OH Squat RX 50 kg, 00:13-00:18 9 Muscle Up, 20 Toes to Bar, 20 OH Squat RX 50 kg.

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 24.1.18 (MGW)

PRO/ROOKIES: 30 min EMOM 1st Max Wall Ball Shots, 2nd Rest, 3rd Max Toes To Bar, 4th Rest, 5th Max DU, 6th REST

MASTER CLASS:
18.5 open CrossFit Games WOD Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

3 min REST then 40-30-20 Cal Assault, DU.

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 17.1.18 (GW)

personal programming

PRO/ROOKIES: 20 min EMOM 1st 40m Sled Push RX 80kg, 2nd 20/15 Wall Ball Shots RX 20lb, 3rd 12/10 Strict Ring Dips, 4th 20/15 Sit Ups hands behind the neck.

MASTER CLASS: 21-15-9 Dead Lift RX 110 kg, Bar-facing burpees, 3 min REST 30-20-10 Hand Walk meters, Cal Row. 20 min Cap.

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 10.1.18 (GW)

PRO/ROOKIES: 5 Rounds for time 9 Hang Power Snatch RX 40 kg, 20 Back Loaded Lunges RX 40 kg (10L/10R), 12 Toes to Bar/knees to chest.

MASTER CLASS: 7 minutes AMRAP 10 DB Snatches RX 20/15 kg (5L/5R), 3 Bar Muscle Up, 3 min REST, FRAN 21-15-9 Thruster RX 42/25kg, Pull Ups 7 min Cap.

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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