Tagged as: EMOM

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HOME WOD vol 16 #staysafe #μένουμεσπίτι

PRO/ROOKIES: For time 1500 m Run. 3 min REST. Then 12 min EMOM ODD – Max reps Ground to OH (use a loaded Back Pack), Even – Max reps Alternating Lunges (Back Pack Loaded)

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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10th HOME WOD 23.3.20 #staysafe #μένουμεσπίτι

PRO/ROOKIES: 20 min EMOM 1st 45 sec DB or Back Pack Squat, 2nd 45 Sec DB or Back Pack Shoulder to OH, 3rd 45 sec OH High Knees, 4th Elbow Side Plank Left, 5th 45 sec Elbow Side Plank Right.

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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WOD 16.3.20 #μένουμεσπιτι #staysafe

PRO/ROOKIES: 9 min EMOM 1st 15 Split Squat each leg, 2nd 5 reps of 6 mountain Climbers + 2 Push Ups, 3rd 20 Leg Raises. 2 min REST.
9 min EMOM 1st 60 Sec Max Lateral Shuffle Run, 2nd 20 High Pull RX 10 kg, 3rd 15 Obligue Crunches each side.
*RX 10 kg Vest – or a loaded Back Pack 10 kg.
You can find the video on dimitris Moros Instagram & Youtube account.

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WOD 9.3.20 (MW)

PRO/ROOKIES: 20 min EMOM 1st 8 Dead Lift RX 100 kg, 2nd 40 Sec Max Cal Assault Bike, 3rd 12 DB’s Shoulder to OH RX 20 kg each hand, 4th 25 Loaded Sit Ups RX 12 kg D Ball, 5th REST.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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WOD 5.3.20 (GW)

PRO/ROOKIES: 18 min EMOM 1st 7 Power Clean to OH RX 50 kg, 2nd 10 Chest to Bar, 3rd 20 V Ups.

MASTER CLASS: 18 min EMOM 1st 7 Power Clean to OH RX 60 kg, 2nd 7 Chest to Bar + 4 Bar Muscle Up, 3rd 20 V Ups.

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 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 14.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 sec Max Cal Ski Erg, 2nd 40 Sec Max Reps Alternating Goblet Lunges RX 20 kg, 3rd 40 Sec Max DU/SU, 4th 40 Sec Max Renegade Rows RX 20 kg.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 7.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 6 Dead Lift RX 100 kg, 2nd 50 DU/SU , 3rd 15/12 Hand Release Push Ups, 4th 12/9 Cal Ski Erg.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 3.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Thrusters RX 40 kg, 2nd 200/150 m Row, 3rd 3/2 Legless Rope Climb or 8 Strict Chin Ups, 4th 12/9 Cal Assault Bike, 5th 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 31.1.20 (MW)

PRO/ROOKIES: 20 min EMOM A. Max Meter Sled Push, B. Max Cal Ski Erg, C. 16 Renegade Rows RX 20 kg, D 20 Russian Twists RX 16 kg Kettlebell.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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