Tagged as: ROPE CLIMB

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WOD 7.9.19 (MGW)

personal programming

PRO/R00KIES: 5 Rounds for time 3 Rope Climbs, or 9 Strict Chin Ups, 8 Squat Clean RX 70 kg, 400 m Run.

ENDURANCE WOD: 3 Rounds of: 2 min ONN 2 min OFF. A. Assault Bike, B. Row, C. Burpee Tyre Flips.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

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WOD 11.5.19 (MGW)

PRO/R00KIES: 20 min AMRAP 200 m Run, 10 Front Squat RX 60 kg, 2 Leg Less Rope Climbs or 8 Strict Chin Ups.

ENDURANCE WOD: 800 m Run, 3 min Rest, 600 m Run, 2 min Rest, 400 m Run 1 min Rest, 200 m Run. 3 min REST 3 sets: 1 min MAX effort Ski Erg 3 min REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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Hero WOD White 23.3.19 (MGW)

PRO/ROOKIES: White – 5 Rounds For Time 3 Rope Climbs or 9 Strict Chin Ups, 10 Toes to Bar, 21 Overhead Walking Lunges Plate Loaded RX 20/15 kg, 400 meter Run. 30 min Cap.

ENDURANCE WOD: Part A. Every 4 min For 12 min 500 m Row. Part B. Every 4 min for 12 min 500 m Run, Part C. Every 4 min for 12 min 30 Cal Assault Bike.

HEAVY DAY:
A. 4*5 Shoulder Press
B. 3 Super Set 12 Narrow Push Ups loaded if possible, 10 Reverse flys
C. 4*30 m Walking Farmer Loaded Lunges
D. 3 Super sets 15 Slam ball throws + 10 Barbell Bicep Curls
E. 3 Super Sets 40 mountain Climbers , 20 Russian twists.

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Team WOD 22.2.19 (MGW)

PRO/ROOKIES: couples 3 Rounds of A.1 min max Wall Ball Shots, 1 min REST. B. 1 min Cap 200 m Run, 1 min REST. C. 1 min max rep Rope Climb or Strict Pull Ups, 1 min REST. D. 1 min Cap 200 m Run, 1 min REST.

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

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WOD 12.1.18 (MGW)

PRO/ROOKIES: For time 5-9-15-21 Squat Clean RX 90,70,50,40 kg, Between each round 200 m Run. Cash Out 5/3 Rope Climbs Or 30/20 Strict Chin Ups.

ENDURANCE WOD:

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

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 13.10.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 OH Lunges RX 20 kg Plate, 2/1 Rope Climb (Or 8 Chin Ups), 9 Toes to Bar, 400 m Run. Time Cap 30 min.

ENDURANCE WOD: TABATA ROW, 1 min REST, 600 m Run 5 min Cap, TABATA ASSAULT bike, 1 min REST, 600 m Run 5 min Cap. TABATA Burpees, 1 min REST, 600 m Run 5 min Cap.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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WOD 22.9.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 3/2 Rope Climb (or 10 Strict Chin Ups), 12 KB Swing RX 24 kg, 35 DU/50 SU

ENDURANCE WOD:

Three 3 min Rounds 20 Cal Ski Erg, 250 m Run, Max Reps Wall Ball Shots. REST 3 min between rounds.

Then

Three 3 min Rounds 20 Cal Assault Bike, 250 m Run, Max DU/SU. REST 3 min between rounds

HEAVY DAY:

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 9.7.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 3/2 Rope Climbs or 8 Strict Chin Ups, 2nd 8 DL RX 100 kg, 3rd 12/10 cal ASSAULT, 4th 200 m Run, 5th 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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