Tagged as: BURPEES

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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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WOD 7.1.20 (MGW)

PRO/ROOKIES: Five 3 min AMRAPs With 1 min REST. 7 Burpees, 9 KB Swing RX 24 kg, 12 Goblet Squat RX 24 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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12 Days of Christmas FitnessArt edition 30.12.19 (GW) ΚΑΛΗ ΜΑΣ ΠΡΩΤΟΧΡΟΝΙΑ!!

PRO/ROOKIES:
1. 1 Power Clean 40 kg
2. 2 Hang Power Clean RX 40 kg
3. 3 Shoulder to OH RX 40 kg
4. 4 Front Squat RX 40 kg
5. 5 Pendley Rows RX 40 kg
6. 6 Push Ups
7. 7 Burpees
8. 8 Pull Ups
9. 9 Toes to Bar
10. 10 Sumo Dead Lift High Pull RX 40 kg
11. 11 Thrusters RX 40 kg
12. 12 Front Rack Lunges RX 40 kg (6L/6R)

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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Pre Christmas WOD 23.12.19 (MGW)

PRO/ROOKIES: 25 min EMOM 1st 15/10 Cal Assault Bike, 2nd 7 Hang Squat Clean RX 60 kg, 3rd 12 Burpees, 4th 12 Chest to Bar Pull Ups, 5th 20 V Ups

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 9.12.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Burpees, 2nd 6 Squat Snatch RX 60 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

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WOD 27.11.19 (MG)

PRO/R00KIES: Every 3 min for 30 min 10/6 Burpees, 200 m Run. Skill Hand Walking.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 18.11.19 (GW)

PRO/ROOKIES: For 24 min 2 min MAX 2 min REST. AMRAP 3 Dead Lift RX 100 kg, 5 Burpees, 7 KB Swings.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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WOD 12.11.19 (GWM)

PRO/ROOKIES: 20 min AMRAP 9 Toes To Bar, 12 Burpees to plate, 16 OH plate loaded Lunges 20 kg, 24 DU.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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WOD 1.11.19 (MGW)

PRO/R00KIES: Every 2 min for 24 min
a. 200 m ROW max Burpees
b. Rest
c. 15 KB Swing Rx 24 kg max meter Sled 100 kg
d.Rest

HEAVY DAY:
A. 4*8 Heavy Thrusters
B. 3*3 Rope Climbs or 10 strict chin ups
C. 4*20 m Sled
D. 4*30 m Farmer Carry
E. Tri Set 20 V Ups, 1 min Side plank each side, 15 GHD back extensions

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WOD 21.10.19 (MGW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9 Hang Power Clean RX 60 kg, Burpees, 1000 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

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FitnessArt

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