Tagged as: BOX JUMP

.

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


WOD 18.1.18 (WG)

PRO/ROOKIES: 15 min EMOM 1st 8 Hang Power Clean RX 50 kg, 2nd 10 Dumbbell or Kettlebell Shoulder to Overhead RX 20 kg each hand. 3rd 10/8 Box Jump.

HEAVY DAY:

A. 4*5 Dead lift
B. 4*10 Strict loaded pull ups
C. 4*8 OH Squat
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.



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


WOD 10.2.17 (MGW)

PRO/ROOKIES: 16 min EMOM 1st min 8 Sumo Dead Lift High Pull RX 50 kg, 2nd min 15/10 Hand Release Push Ups, 3rd min 35 DU, 4th min 10/8 Box Jump.

HEAVY DAY:
A. Super set 4*5 Hang Power Clean – 4*8 Push press
B. Super Set 3*12 side shoulder raises – 3 *15 – 12 Glute hamstring push up
C. Super Set 3* 30 sec battle ropes – 3*16 Plank to Push Up.
D. 3* 20-15 GHD sit ups loaded if possible.



Book your Class


FitnessArt


WOD 31.1.17 (MGW)

PRO/ROOKIES: 24 min EMOM 1st min 20/16 pass through lunges RX 24 kg, 2nd min 15/12 Toes to Bar, 3rd min 12/9 Box Jump, 4th min 20/15 Push Ups, 5th min 200/150 m ROW. 6th min REST.

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 27.1.17 (MG)

PRO/ROOKIES: 15 min AMRAP Buy in 1000 m Run Run, 5/3 Muscle Up or 7 ring dips, 9/7 Box Jump, 12/9 Toes to Bar.

HEAVY DAY:

A. 3 Super Sets 20 m Sled Push + 30 Sec Double Slam Buttle Ropes
B. 3 Super Sets 8 Shoulder press + 3 leg less Rope Climb / 8 chin ups strict
C. 3 giant sets 5 Box Jump RX 75 cm + 12 Back Shoulder raises + 12 Bicep Curls Barbell , 10 GHD loaded back extensions.



Book your Class


FitnessArt


WOD 23.11.17 (GW)

PRO/ROOKIES: 4 Rounds for time 20/15 Goblet Squat RX 20 kg, 12 Alternating Dumbbell Snatch RX 20 kg, 12 Chest to Bar Pull Ups/ 10 PuLL Ups, 8/6 Box Jumps

MASTER CLASS

5 Rounds 12 Alternating Dumbbell Snatch RX 25 kg, 9 Front RX 60 kg, 7 Chest to Bar, 3 Bar Muscle Up, 30 DU.

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)



Book your Class


FitnessArt


WOD 2.12.16 (G)

PRO/ROOKIES: Skill Muscle Up. WOD 15 min EMOM 1st 7/4 Muscle Up, 7 Ring Rows false grip + 7 ring dip, 2nd 10/7 Jump Over the box 3rd min 15/12 Sit Ups.

HEAVY DAY: 4*20 back rack loaded lunges Super set 4*8 strict deficit hand stand push ups. 4*8 muscle clean super set, 4*8 close grip bench press, 4*8 max long jump super set 4*20 Russian twist



Book your Class


FitnessArt


WOD 23.11.16 (G)

PRO/ROOKIES: For time: 9 min AMRAP 7/5 Strict Hand Stand Push up, 9/7 Ring Dips, 12/9 Box Jump. Buy in 5/3 Wall Walking.

HEAVY DAY: Front Squat 4×8, Pull Ups 4×8 (weighted), One Arm Row 4×10 (each), 3×3 Rope Climb super set 3×8 Bench Press close grip.



Book your Class


FitnessArt


UA-17579210-1