Tagged as: BURPEES

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TEAM WOD 13.2.18 (MG)

PRO/ROOKIES: Couples – I go you go, 20 min AMRAP 9/6 Burpees, 9/6 Box Jumps. Every 3 rounds 400 m Run.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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WOD 23.3.17 (GW)

PRO/ROOKIES: 16 min EMOM ODD 6 Power Clean RX 70 kg, EVEN 10/8 Burpees

HEAVY DAY:
A. 4*5 Dead lift
B. 3*16 OH Lunges super set 8 single leg dumbbell dead lift
C. 4*10 Strict loaded pull ups
D. 3* 12 – 15 inverted row super set 15 dumbbell pull over.
E. 4 *15-20 GHD obligue sit ups



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WOD 5.2.18 (MGW)

PRO/ROOKIES: For time 200 m Run, 21 Hang Power Snatch RX 40 kg, 9 Burpees, 400 m Run, 15 Power Snatch RX 50 kg, 15 Burpees, 600 m Run, 9 Squat Snatch 60 kg, 21 Burpees.

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 10.3.17 (GM)

PRO/ROOKIES: Every 5 min for 25 min 10/8 Burpees, 12/10 Toes to Bar, 200 m Run, 25 DU/ 40 singles.

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)



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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 3.3.17 (GM)

PRO/ROOKIES: 12 min Ladder 3 Burpees, 3 Pull Ups, 30 DU, 6,9,12,15,18…

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)



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WOD 20.2.17 (GW)

PRO/ROOKIES: 21 min EMOM 1st min 7 Front Squat RX 70 kg, 2nd min 9 Strict Chin Ups, 3rd min 12/9 Burpees

MASTER CLASS: 12 min AMRAP 9 cal Assault Bike, 7 Thrusters RX 50 kg, 5 Ring Muscle Up. 3 min Rest then 5 min to build a heavy Clean.

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



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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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