Tagged as: BURPEES

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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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9th HOME WOD 22.3.20 #staysafe #μένουμεσπίτι

PRO/ROOKIES:Work/Rest
60-30/ 45-30/ 30-30/ 20-30

a.
– Jump Squat
– Burpees 180 turn
– 10 V Ups + 10 knees to elbow crunches

1 min Rest

b.
– 6 back lunges turn 6 Jump Lunges turn
– 8 toe touches, 8 Jack Push Ups
– DU

*2 blocks of Work
3 exercises each block
4 Rounds of work: 60/45/30/20 sec with 30 sec rest between exercises.
1 min Rest between Blocks.
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ENDURANCE WOD 10.3.20 (M)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF
a. 15 Burpees + Max Cal Ski Erg.
b. 50 DU + Max Cal Speed Fit.
c. Max Cal Row.

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 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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WOD 24.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Squat Snatch RX 60 kg, 2nd 12/9 Burpees, 3rd 200 m Run, 4th REST.

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 18.2.20 (MGW)

PRO/ROOKIES: 00:00-00:05 400 m Run, then AMRAP 9 Dead Lift RX 70 kg, 12 Burpees, 00:05-00:10 400 m Run, then AMRAP 7 Dead Lift RX 70 kg, 9 Burpees, 00:10-00:15 400 m Run, then AMRAP 5 Dead Lift RX 70 kg, 7 Burpees, 00:15-00:20 400 m Run, then AMRAP 3 Dead Lift RX 70 kg, 5 Burpees.

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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Team WOD 28.1.20 (GW)

PRO/ROOKIES: Every 4 min for 20 min I Go you Go 20/15 Burpees, 12 Strict Chin Ups, 10 Dead Lift RX 80 kg.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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TeamWOD 13.1.20 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP I go you go – 3 Squat Clean RX 70 kg, 5 Burpees Every 4 Rounds Completed 400 m Run.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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