Tagged as: SQUAT CLEAN

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



Book your Class


FitnessArt


WOD 10.11.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 9 Squat Clean RX 60 kg, 12 Toes to Bar, 200 m Run.

ENDURANCE WOD: Every 3 min for 30 min 1st 200 m Run + 12/9 cal Assault, 2nd 200 m Run + 12/9 cal Ski Erg, 3rd 200 m Run + 20/15 GHD Sit Ups, 4th 200 m Run + 15/12 Burpees, 5th 200 m Run + 12/9 Tyre Flips

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



Book your Class


FitnessArt


BENCHMARK SATURDAY 27.10.18 (GW)

PRO/ROOKIES: 21-15-9 Squat Clean RX 60 kg, Ring Dips.

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

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



Book your Class


FitnessArt


WOD 12.10.18 (WM)

PRO/ROOKIES: Every 3 min for 18 min 6 Squat Clean RX 60 kg, 200 m Run.

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



Book your Class


FitnessArt


WOD 23.7.18 (MW)

PRO/ROOKIES: Every 4 min for 20 min 250/200 m Run, 8 Squat Clean n Jerk RX 60 kg

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



Book your Class


FitnessArt


WOD 7.6.18 (GW)

PRO/ROOKIES: 5-10-15-10-5 Squat Clean RX 50 kg, Push Press RX 50 kg, Toes to Bar.

MASTER CLASS

12 Clusters RX 50 kg, 9 Toes to Bar, 9 Clusters RX 60 kg, 15 Toes to Bar, 7 Clusters RX 70 kg, 21 Toes to Bar, 3 Clusters 80 kg, 27 Toes to Bar.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



Book your Class


FitnessArt


WOD 15.1.18 (GW)

PRO/ROOKIES: Every 3 min for 18 min, 7 Dead Lift RX 70 kg, 5 Squat Clean RX 70 kg, 12 Chest to Bar Pull Ups/10 Pull Ups, 15/12 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



Book your Class


FitnessArt


WOD 23.10.17 (MGW)

PRO/ROOKIES: 5 Rounds for time, 200 m Run, 7 Squat Clean RX 60 kg, 7 Push Press. Cash out 50/35 Pull 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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



Book your Class


FitnessArt


WOD 12.6.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 9 Squat clean RX 60 kg, 20/15 Push Ups, 200 m Run

MASTER CLASS: 5 Rounds for time 12 Clusters RX 20 kg Dumbbell, 9 Toes to bar, 3 Bar muscle up. Cash out 50 push ups

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 sited tricep extensions



Book your Class


FitnessArt


Team WOD 5.12.16 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 7 Squat Clean RX 60 kg, 15/10 Push ups.

MASTER CLASS: OPEN 15.4 WOD Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.

3 min REST then 21-15-9 Pull Ups, Burpees.

HEAVY DAY: 4 Super Sets 8 Dead Lift, 8 Bench Press, 4 Super Sets 16 box step up farmer loaded, 8 Shoulder Press, 4 Super Sets 15 Loaded GHD Back extensions, Deficit Push Ups to failure, 4*15-20 GHD Sit Ups.



Book your Class


FitnessArt


UA-17579210-1