Tagged as: PUSH PRESS

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WOD 18.6.19 (MW)

PRO/ROOKIES: 3 Rounds of: 2 min Max Cal ROW, 2 min REST, 2 min AMRAP 7 Front Squat RX 60 kg, 5 Push Press RX 60 kg, 2 min REST,

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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“INCREDIBLE HULK” + RUN BENCHMARK WOD 2.2.18 (WM)

PRO/ROOKIES: 20 min AMRAP 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats, 5 Push Press, 5 Back Squat RX 50 kg, 200 m Run

ENDURANCE WOD: ”THE GHOAST 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

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 17.11.18 (GW)

PRO/ROOKIES: 5 Rounds for time 6 Front Squat RX 60 kg, 8 Push Press RX 60 kg, 6 Back Squat, 2/1 Rope Climb or 8 Strict Chin Ups, 2 min STRICT REST.

ENDURANCE WOD:

EVERY 4 min For 32 min
A. 400 m Run + 12 cal Ski Erg
B. 400 m RUN + 12 Cal Assault
C. 400 m Run + 50 DU/ 60 SU
D. 600 m ROW

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



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WOD 16.10.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 60 kg, 2nd 9 Front Squat RX 60 kg, 3rd 9 Push Press RX 60 kg, 4th 12/9 Cal Assault, 5th REST

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



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WOD 3.7.18 (GW)

PRO/ROOKIES: EMOM 1st min 10 Push Press RX 60 kg, 2nd min 30/20 Air Squat, 3rd min 7/5 Burpee + 7/5 Box Jump RX 75 cm, 4th min REST.

HEAVY DAY

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



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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



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Fight Gone Bad MONDAY 4.6.18 (MGW)

PRO/ROOKIES: Three rounds of:

1 min for max reps – Wall ball Shots RX 20/14 lb, Sumo Deadlift High Pull RX 35/20 kg, Box Jumps RX 50 cm, Push Press RX 35/20 kg, Row Calories. Women’s RX Wall Ball 14/9 lb, Sumo & Push Press 25/15 kg.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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



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WOD 27.4.18 (MGW)

PRO/ROOKIES: Every 2 min for 20 min 1st 250 m Run, 2nd 15 Power Clean RX 60 kg, 3rd 300/250 m Row, 4th 30/25 Sit Ups, 5th 250 m Run.

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 11.4.18 (WM)

PRO/ROOKIES: Every 3 min for 15 min 4 Power Clean, 3 Hang Power Clean, 5 Push Press RX 70 kg, 200 m Run

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



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WOD 12.5.17 (MGW)

PRO/ROOKIES: 20 min EMOM: 1st min 15/12 Cal Assault alternate sets with 200/150 m ROW, 2nd min 16 Farmer loaded lunges RX 24 kg each hand, 3rd min 10 Push Press RX 50 kg, 4th min REST.

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press 20 backward lunges with plate shoulder press
D. 3 Super set 30 Sec Squat slam battle ropes, 10 step side to side push up.

 

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