Tagged as: BURPEES

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WOD 24.7.18 (MG)

PRO/ROOKIES: 21-15-9 Chest to Bar/Pull Ups, Burpees, 1000/800 m Run, 9-15-21 Chest to Bar/Pull Ups, Burpees.

HEAVY DAY

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



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WOD 18.7.18 (M)

PRO/ROOKIES: 25 min AMRAP 25/20 Burpees, 500/400 m Run, 25/20 DU or 40 SU, 500/400 m Run

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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Jason Khalipa EMOM workout . ‘Reebok Greece special event’ 11.7.18 (MW)

PRO/ROOKIES: Couples 16 min EMOM ODD Burpees (target 12-15 reps), EVEN plate ground to OH RX 20 kg men, 10 kg women (target 20-25 reps). REST 2 min then another 4 min EMOM exactly the same but try to beat your score.

HEAVY DAY

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions



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WOD 3.7.18 (GW)

PRO/ROOKIES: EMOM 1st min 10 Push Press RX 60 kg, 2nd min 30/20 Air Squat, 3rd min 7/5 Burpee + 7/5 Box Jump RX 75 cm, 4th min REST.

HEAVY DAY

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



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WOD 29.6.18 (MGW)

PR0/ROOKIES: 20 min EMOM 1st min 7 Hang Power Clean RX 60 kg, 7/5 Burpees, 2nd 45 sec MAX meter ROW, 3rd 200 m Run, 4th REST.

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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WOD 21.6.18 (WG)

PRO/ROOKIES: 5 Rounds for time 7 Hang Power Snatch RX 40 kg, 20 Back Rack Lunges RX 40 kg (10L/10R), 12/9 Burpee Jump Over the Bar, 2 min Strict REST.

MASTER CLASS

5 Rounds for time 3 Hang Power Snatch RX 60 kg, 4 Power Snatch 60 RX 60 kg, 16 Back Rack Lunges RX 60 kg (8L/8R), 35 DU, 2 min Strict REST. Cash out 30 Jump over the bar Burpees.

HEAVY DAY

A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Alternate Box Step Up – 3*12 Loaded dips
C. Super Set 3*12 Pull over – 3*10 Barbell curls
D. Super Set 3*12 Strict leg raises (απο το μονόζυγο) + max effort push ups



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HERO WOD PETER BRENNAN 16.6.18 (MGW)

PR0/ROOKIES: 5 Rounds for Time 400 meter Run, 10 Overhead Squats RX 40 kg, 10 Burpees

HEAVY DAY

A. Super set 4*8 THRUSTER
B. Super Set 4*12 side shoulder raises – 4 *15 Hip Thruster barbell
C. Super Set 4* lateral lunges 10 each side – 12 Ring Push Ups
D. 3 set 25 sec L Hold
E. 3 set 1 min side plank



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Team WOD 30.5.18 (MGW)

PRO/ROOKIES: Couples Relays. 7 min AMRAP 10/8 Cal Assault, 15/12 KB Swing RX 24 kg. 2 min REST. 7 min AMRAP 10/8 Burpees, 25 DU/30 SU, 2 min REST, 7 min AMRAP 2*200 m Run

HEAVY DAY
a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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WOD 23.5.18 (MGW)

PRO/ROOKIES: 20 AMRAP Ladder 24/21, 21/18, 18/15, 15/12, 12/9, 9/6, 6/3 Burpees, KB Swing RX 24 kg. between every step 200 m Run.

HEAVY DAY

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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Team WOD 10.5.18 (GW)

personal programming

PRO/ROOKIES: Couples. 15 min Cap, for time 21-15-9 OH Squat RX 50 kg, Ring Dips, then AMRAP I Go you Go 7/5 Burpees, 9/7 Sit Ups.

MASTER CLASS: 9 min AMRAP 5 Squat Snatch RX 50 kg, 5 Burpees Jump Over the Bar, 5 Bar Muscle Up. 3 min REST Then for time 100 DU, 50 Wall Ball Shots, 25 Cal Assault.

For time

HEAVY DAY:

a.4*8 Bench Press
b.Super set 3*12 dips + 3*15 pull over
c.4*8 pull ups
d.Super Set 3*12 inverted row + 20/15 Push ups
e.3*10 dumbbell one arm row



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