Tagged as: ASSAULT BIKE

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team WOD 6.12.17 (M)

PRO/ROOKIES:Couples For time 4 Sets 2*200/150 Row Relay, 4 sets 2*200 m Run, 4 sets 2*12/9 Cal Assault, 2 Set 2*50 DU/100 Singles.

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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WOD 1.12.17 (MG)

PRO/ROOKIES: 20 min EMOM 1st 200/150 m ROW, 2nd 12/9 Burpees, 3rd 12/9 Cal Assault, 4th 12/9 Toes to Bar

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 15.11.17 (M)

PRO/ROOKIES: 1000/800 m RUN 5 min Time Cap, TABATA Hollow Rocks 1 min REST, 1000/800 m Row 5 min Time Cap, TABATA Side Plank (elbow), TABATA Assault.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 5.11.17 (MW)

PRO/ROOKIES: 20 ΕΜΟΜ, 1st. 150/120 m Row, 2nd 10 Shoulder to OH RX 50 kg, 3rd 12/10 Cal Assault, 4th 16 Alternating Farmer Lunges Loaded RX 24 kg each hand, 5th REST.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 24.10.17(GW)

PRO/ROOKIES: 20 EMOM 1st 15/12 KB Swing RX 24 kg, 2nd 12/10 Ring Dips, 3rd 20/16 Goblet Lunges, 4th 18/15 Assault CAL, 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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 6.10.17 (M)

PRO/ROOKIES: TABATA ASSAULT, 1 min REST, 1000/800 m Run 5 min CAP, TABATA Battle Ropes alternate DU, 1 min REST, 1000/800 m Run 5 min CAP.

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 22.9.17 (M)

PRO/ROOKIES: 1000/800 m Run 5 min Cap, Tabata Assault, 1 min REST, 1000/800 m Row 5 min Cap, Tabata DU, 1 min REST, Then 5 min Plank Challenge

HEAVY DAY:

4*8 Dead lift
3*16 farmer loaded step up
3*8 Arnold shoulder presses
3*8 ring pull ups (loaded if possible)
3*15 deficit push ups narrow (loaded if possible)



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WOD 28.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/16 Goblet Lunges RX 24 kg, 2nd min 20/12 Push Ups, 3rd min 18/15 Cal Assault, 4th min Rest

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 30.6.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 15/12 cal Assault, 2nd min 15/12 KB Swings RX 24 kg, 3rd min 12/10 Box Jump, 4th min 25/20 sec L hold parallels, 5th min Rest.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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