Tagged as: BOX JUMP

WOD 5.7.17 (MG)

PRO/ROOKIES: Tabata ROW alternating Box Jumps, 1 min Rest, Tabata Assault alternating Burpees 1 min Rest 1500/1200 m Run

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



Book your Class


FitnessArt


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.



Book your Class


FitnessArt


WOD 17.5.17 (MG)

PRO/ROOKIES: 15 min window, 1500/1200 m Run then AMRAP 3 Strict Hand Stand Push Ups (deficit if possible), 5 Ring Dips, 7 Box Jump

HEAVY DAY

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


WOD 20.4.17 (GM)

PRO/ROOKIES: 5 Rounds for time 400 m Run, 7/4 Muscle Up or 8 Ring Dips, 8 Box Jump.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



Book your Class


FitnessArt


WOD 28.3.17 (GW)

PRO/ROOKIES: 20 min AMRAP 21/18 Swings, 15/12 Chest to Bar Pull Ups/Pull Ups, 9/7 Box Jump, 1 min STRICT rest.

HEAVY DAY:
A. 4*6 back squat
B. 3*16 step back lunges farmer loaded super set 3*20 swiss ball leg curl
C. 4*5 bench press
D 3*12 dips super set max effort push ups
E 3 Set 12 toes to bar super set 15 hip extensions



Book your Class


FitnessArt


Benchmark Kelly 4.3.17 (MGW)

PRO/ROOKIES: KELLY 5 Rounds for time 400 m Run, 30/15 Box Jump, 30/15 Wall Ball Shots. 35 min Cap.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 3 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 12 rings Delt Fly, max effort tricep dips (box)



Book your Class


FitnessArt


Team WOD 21.2.17 (MGW)

PRO/ROOKIES: couples 1000 m Run then 21-15-9 Push Press RX 60 kg, Box Jump. Cash out 50 sit Ups.

HEAVY DAY:
A. Super set 4*5 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)
C. Super set 3*12 Strict pull ups – 3*12 barbell french tricep extensions
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



Book your Class


FitnessArt


WOD 15.2.17 (G)

PRO/ROOKIES: 10 min Ladder, 1 Wall Walk / Walking Push ups, 2 Box Jump, 3 Chest to Bar Pull Ups / Pull Ups.
In each round add 1 rep for Wall Walk, 2 reps for Box Jump, 3 reps for Pull Ups

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*6 Bench Press
B. Super set 3*12 Alternate Box Step Up farmer loaded – 3*12 Loaded dips
C. Three Set 3*12 Ring push ups – 3*12 Pull over – 3*10 Barbell curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) – 3*12 GHD leg raises ( hip extensions)



Book your Class


FitnessArt


VIRTUAL TRAINING