Categorized as: WOD

.

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

Book your Class


FitnessArt

WOD 15.6.19 (GW)

PRO/R00KIES: 10 Rounds for time 3 Squat Clean RX 60 kg, 6/5 Burpees, 9/7 Pull Ups

ENDURANCE:
4 min Max ROW, 1 min REST, 4 min Max Assault, 1 min REST, 4 min Max Ski Erg, 1 min REST,
3 min Max ROW, 1 min REST, 3 min Max Assault, 1 min REST, 3 min Max Ski Erg, 1 min REST,
2 min Max ROW, 1 min REST, 2 min Max Assault, 1 min REST, 2 min Max Ski Erg, 1 min

REST,
HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

Book your Class


FitnessArt

WOD 14.6.19 (MG)

PRO/R00KIES: 4 Rounds of: 1 min Max Assault, 1 min REST, 1 min Max Hand Release Push Ups, 1 min REST, 1 min Max Ski Erg, 1 min REST, 1 min Max Box Jumps, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

Book your Class


FitnessArt

WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

Team WOD 12.6.19 (M)

PRO/R00KIES: 4 team mates. As a team 1000 m Run, 400 DU, 800 m Run, 320 DU, 600 m Run, 240 DU, 400 m Run, 160 DU, 200 m Run, 80 DU.

HEAVY DAY:

A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

WOD 11.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Thrusters RX 50 kg, 2nd 16 Renegade Rows (8L/8R) RX 20 kg, 3rd 20/15 Sit Ups.

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

Book your Class


FitnessArt

WOD 10.6.19 (MGW)

PRO/ROOKIES: For time A. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar Pull Ups, B. 800 m Run, C. 4 Rounds 7 Dead Lift RX 100 kg, 9 Chest to Bar. time Cap 18 min.

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

Book your Class


FitnessArt

WOD 8.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Front Squat 60 kg, 9 Burpees, 200 m Run.

ENDURANCE: THE GHOST: 6 Rounds 1 min MAX Row, 1 min MAX Burpees, 1 min MAX DU, 1 min REST.

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

Book your Class


FitnessArt

WOD 7.6.19 (MGW)

PRO/R00KIES: 4 Rounds of – 2 min MAX Sled Push RX 100 kg, 2 min REST, 15 Toes to Bar/Knees to Chest, 250/200 m Run 2 min Cap, 2 min REST

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

Book your Class


FitnessArt

WOD 6.6.19 (MG)

PRO/R00KIES: 9 min AMRAP 12 Power Snatch RX 40 kg, 20 Push Ups. 3 min REST Sally Up, Sally Down Back Squat RX 40 kg.

MASTER CLASS: Rogue Invitational AMANDA 9-7-5-3-1 Muscle Up, Squat Snatch RX 60 kg 9 min Cap. 3 min REST then Sally 50 kg RX

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

Book your Class


FitnessArt

UA-17579210-1