Tagged as: AMRAP

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HOME WOD vol 20 #staysafe #μένουμεσπίτι

PRO/ROOKIES: 4 Rounds of: 1 min AMRAP 5 Air Squat, 10 Jump Squat, 1 min REST, 1 min AMRAP 10 Shoulder Taps, 5 Plyo Push Ups, 1 min REST, 1 min AMRAP 10 V Ups, 10 Superman Back Extensions, 1 min REST.

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Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
Δημήτρης Μώρος.

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11th HOME WOD 24.3.20 #staysafe #μένουμεσπίτι

PRO/ROOKIES: Three Rounds of: 3 min AMRAPs. A. 10 Burpees + 20 Jump Lunges/Back Step Lunges, B. 15 Dead Lift (Use DBs or Loaded Back Pack) + 10 Sumo Dead Lift High Pull, C. 20 Crossed Arm Sit Ups + 20 Russian Twists.

*1 min REST Between AMRAPs.

Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
Δημήτρης Μώρος.

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WOD 6.3.20 (MGW) – BIG Yogilates Event στις 19:00 & Κοπή της 8ης πίτας μας στις 20:30. Σας περιμένουμε!

PRO/ROOKIES: 3 Rounds of:
a. 3 min AMRAP – 12 Plate Thruster RX 20 kg, 7 Burpees Jump on the Plate. 1 min REST.
b. 3 min AMRAP – 7 Reverse Burpees, 12 Ring Rows. 1 min REST.

HEAVY DAY:
a. 3*8 Front Squat
b. 3*10 Bulgarian Split Squat
c. 3*20 Back Step Sled Drag
d. 3*15 Loaded GHD Back Extensions
e. 3 Super sets 15 Banded Wood Chops + 30 Mountain Climbers
f. 3 Super sets 45 sec Side Plank + 25 Crunches.
* 1 min Strict Rest between Sets.

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Team WOD 4.3.20 (M)

PRO/ROOKIES:
Teams of 2.
2 Rounds of.
a. 4 min Max Cal, I Go you Go 12/9 Assault, 1 min REST,
b. 4 min Max Meter, I Go you Go 200/150 m Speed Fit, 1 min REST,
c. 4 min AMRAP, I Go You Go 50 DU/SU, 1 min REST

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 3.3.20 (MGW) Hello Spring!

PRO/ROOKIES: 20 min AMRAP 50/40 Air Squat, 40/30 Push Ups, 30/20 KB Swing RX 24 kg, 400 m Run.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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WOD 28.2.20 (MGW)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF a. Max Cal Ski Erg, b. AMRAP 7 Hang Power Clean RX 60 kg, 9 Hand Release Push Ups.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Team WOD 25.2.20 (GW)

PRO/ROOKIES: Couples. As a Team 20 min AMRAP 20 Box Jump, 30 Ring Dips, 40 Toes to Bar, 50 Ring Rows.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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WOD 22.2.20 (GW)

PRO/ROOKIES: 20 min EMOM ODD Chelsea 5/3 Pull Ups, 10/7 Push Ups, 15/10 Squat, EVEN 7 Hang Power Clean RX 60 kg.

ENDURANCE WOD:
2 min Burpee Tyre Flip Jump through, 2 min REST, 2 min Speed Fit, 2 min REST, 2 min Assault, 2 min REST,
2 min Burpee Tyre Flip Jump through, 1 min REST, 2 min Speed Fit, 1 min REST, 2 min Assault, 1 min REST,
2 min Burpee Tyre Flip Jump through, 30 sec REST, 2 min Speed Fit, 30 sec REST, 2 min Assault, 30 sec REST.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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