Tagged as: SKI ERG

WOD 16.1.18 (M)

PRO/ROOKIES: TABATA Intervals: Assault Bike, Row, Burpees, Ski Erg, 2 min REST Between intervals

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 7.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12/10 Cal Ski Erg 45 sec cap, 2nd 8 Dead Lift RX 100 kg, 3rd 15/12 Hand Release Push Ups, 4th 50 DU/SU

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)



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WOD 28.12.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Chest to Bar/Pull Ups 2nd 12/9 Ski Erg 45 sec cap, 3rd 10 Dead Lift RX 80 kg, 4th REST.

HEAVY DAY

A. 4*8 Bench Press
B. 4*8 Back Squat
C. 3 Super set 10 Single arm dumbbell bench press elbows close to the body 20 back lunges single arm farmer loaded
D. 3 Super set 15 Slam Ball, 10 step side to side push up.



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WOD 18.12.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 10 Front Squat RX 60 kg, 2nd 12/9 Cal Ski Erg, 3rd 16 Renegade Rows RX 20 kg, 4th 200 m Run, 5th REST.

HEAVY DAY

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges + 10 Shoulder high pull.
D. 3 super set 10 KB plank transfers side to side , 12 sited dumbbell bicep curls.



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WOD 12.12.18 (M)

PRO/ROOKIES: Every 2 min for 24 min a.20/15 Cal Ski Erg, b.20/15 Cal Assault, c.100 DU/SU, d.200 m RUN.

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 5.12.18 (M)

PRO/ROOKIES: For time 1500/1200 m Row Cap 6 min, TABATA Burpee Box Jump, 2 min REST, for time 1500/1200 m Ski Erg 6 min Cap, TABATA Assault Bike

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 28.11.18 (M)

PRO/ROOKIES:
EVERY 4 min For 32 min
A. 12 cal Ski Erg + 400 m Run
B. 12 Cal Assault + 400 m Run
C. 50 DU/ 60 SU + 400 m Run
D. 30 Shoulder taps 40/30 Mountain Climbers + 400 m Run

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 19.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM – 1st 10 Dead Lift RX 100 kg, 2nd 12/9 Cal Ski Erg, 3rd 15/12 Hand Release Push Ups, 4th 12/9 Cal Assault Bike, 5th REST

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 14.11.18 (MG)

PRO/ROOKIES: TABATA: A. Ski Erg, 1 min REST, B. Burpees, 1 min REST, C. Assault, 1 min REST, D. Reverse Burpees,

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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WOD 8.11.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Chest to Bar/pull ups, 2nd 12/9 Cal Ski Erg, 3rd 20/15 Wall Ball Shots, 4th REST

MASTER CLASS

21 Thruster RX 40 kg, 21 Pull Ups, 15 Thruster RX 60 kg, 15 Chest to Bar, 9 Thruster RX 60 kg, 9 Bar Muscle up. 3 min REST 21-15-9 Assault Cal, Burpees.

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 side shoulder raises



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