Tagged as: BURPEES

WOD 19.1.18 (M)

PRO/ROOKIES: 3 Rounds of – 1 min max Cal Assault, 1 min REST, 1 min max DU, 1 min REST, 1 min max Burpees, 1 min REST, 1 min max Row, 1 min REST.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 8.1.18 (GW)

PRO/ROOKIES: 20 min EMOM 6/5 Pull Ups, 5/4 Thrusters RX 50 kg, 4/3 Burpees. Every time you lose a set 1 min REST.

HEAVY DAY:

A. 4*5 Back Squat
B. 3*16 Front Rack Loaded Lunges Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D 3*12 Dips Super Set Max Effort Push Ups



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WOD 3.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 KB Swing RX 24 kg, 2nd 12/9 Cal Assault Bike, 3rd 12/9 Burpees, 4th REST.

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.



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WOD 20.12.17 (MG)

PRO/ROOKIES: TABATA Assault, 1 min REST, 4 min EMOM 35 DU, 25 Superman Back extensions, 1 min REST, 1000/8OO m Run 5 min cap, TABATA ROW, 1 min REST, 4 min EMOM 15/12 Burpees, 12/10 Sit Ups.

SOCIAL COOKING TEAM WOD FOR GOOD: 50 Synchronised Jumping Jacks, 50 Synchronised Sit Ups med ball around the world, 50 Synchronised Plate Thruster RX 20 kg mens 10 kg Woman, 50 Synchronised Switch Climbers, 2*200 m Run, team Plank Hold, 250 Pull Ups as a team, 25 Synchronised Burpees.

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 7.12.17 (MGW)

PRO/ROOKIES: FRAN 21-15-9 Thrusters RX 42 kg, Pull Ups (9 min Cap) 3 min strict rest then 21 Burpees 200 m Run, 15 Burpees, 200 m Run, 9 Burpees, 200 m Run

MASTER Heavy Fran 21-15-9 Thrusters 50 kg, Strict Pull Ups Cash out 400 m Run, 30 Jump Over the Bar Burpees

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 29.11.17 (MG)

PRO/ROOKIES: 20 min AMRAP 7/5 Push Ups, 7/5 Strict Chin Ups, 7/5 Box Jumps, 200 m Run

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 31.10.17 (GW)

PRO/ROOKIES: 18 min EMOM 1st 6 Dead Lift RX 100 kg, 9/7 Burpees Jump Over the Bar, 2nd 10/8 Ring Dips, 12/10 Sit Ups, 3rd 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 26.10.17 (GW)

PRO/ROOKIES: 21-15-9-7 Hang Power Snatch RX 40 kg, Toes to Bar. Buy in 50/35 Burpees.

MASTER CLASS AMANDA 9-7-5 Ring Muscle Up, Squat snatch RX 60 kg 3 min REST 1000 m ROW, 30 Burpees Jump over the Bar

HEAVY DAY

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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WOD 18.10.17 (MGW)

PRO/ROOKIES: Tabata Burpees, then 400/200 m Run 4 min cap, Tabata Wall Ball Shots, then 400/200 m Run 4 min cap, Tabata DU alternating Mountain Climbers, then 400/200 m Run 4 min cap.

HEAVY DAY:

10,8,6,8,10 Dead lift
10,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow swiss ball hamstring curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, 12 Chin ups, 10 slow standing reverse flys.



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