Tagged as: TOES TO BAR

WOD 20.9.18 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 12/10 Toes to Bar, 2nd 50 m Farmer Walk RX 24 kg each hand, 3rd 10/8 Box Jump RX 75 cm 4th 8/6 Strict Hand Stand Push Ups.

MASTER CLASS: 00:00 – 00:06 9-7-5 Clean n jerk RX 60 kg, Ring Muscle Up, 00:06 -00:12 12-9-7 Front Squat RX 60, Strict Hand Stand Push Ups, 00:12 – 00:18 30 m Hand Walk, 100 DU.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 13.9.18 (GW)

PRO/ROOKIES: Three 6 min AMRAPS with 2 min REST. 20/16 OH Lunges RX 20 kg Plate, 10/8 Burpees Jump on your plate, 10/8 Toes to Bar.

MASTER CLASS: Three 6 min AMRAP 3 OH Squat RX 70 kg, 5 Bar Muscle Up, 7 Toes to Bar, 9 Cal Ski Erg.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 7.9.18 (MGW)

PRO/ROOKIES: 5 Rounds for time 20 Single Arm KB Rack Lunges RX 24 kg, 250/200 m Run, 12/9 Toes to Bar, 35 DU/50 SU

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 30.8.18 (MGW)

PRO/ROOKIES: For time 50/40 Goblet Lunges (25/20L/25/20R) RX 24 kg, 25/20 Toes to Bar, 1000/800 m Run, 25/20 Toes to Bar, 50/40 Goblet Lunges.

MASTER CLASS: 2 Rounds for time 40 OH Lunges RX 40 kg, 20 Burpees Jump Over the Bar, 10 Bar Muscle Up 500 m Run.

HEAVY DAY

4*8 Bench Press
4*8 pull ups
3*12 dips loaded if possible
3*12 inverted row
3*15 plate Loaded push ups
3*15 pull over
3*10 dumbbell one arm row



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WOD 6.8.18 (MGW)

PRO/ROOKIES: 18 min EMOM 1st min 20/15 Wall Ball Shots, 2nd min 12/10 Toes to Bar, 3rd min 40 DU/50 SU.
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 16.7.18 (MGW)

PRO/ROOKIES: For time 50 Thrusters RX 50 kg. Every time you broke the reps 10/8 Toes to Bar + 200 m Run.

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 5.7.18 (GW)

PRO/ROOKIES: 12 min Ladder 2,4,6,8,10,12,14,16,18,20… Strict Hand Stand Push Ups, Toes to Bar, KB Swing RX 24 kg

MASTER CLASS: For time 7-9-12-9-7 Strict Hand Stand Push Ups, Knees to Elbows, Hang KB Snatch RX 24 kg. Cash out 30 Assault Cal.

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 sitted tricep extensions



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WOD 28.6.18 (MGW)

PRO/ROOKIES: 800 m Run, 2 Rounds 5 OH Squat RX 50 kg, 10/8 Toes to Bar, 400 m Run, 3 Rounds 5 OH Squat, 10/8 Toes to Bar, 200 m Run, 4 Rounds 5 OH Squat, 10/8 Toes to Bar.

MASTER CLASS

8 min Ladder 3,6,9,12,15,18… OH Squat RX 50 kg, Toes to Bar. Then 12 min for 1000 m Run & 1 RM Snatch

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



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WOD 18.6.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Power Clean RX 80 kg, 2nd 12/10 Toes to Bar, 3rd 12/10 Hand Release Push Ups, 12/10 Cal Assault (45 sec cap). 5th min REST. After every round add 1 rep.

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 13.6.18 (MG)

PRO/ROOKIES: For time 1000/800 m Run, 50/40 Push Ups, 500/400 m Run, 25/20 Toes To Bar, 250/200 m Run, 25/20 Toes to Bar, 500/400 m Run 50/40 Push Ups, 1000/800 m Run

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



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