Tagged as: EMOM

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WOD 20.8.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Assault Bike 45 sec Cap, 2nd 9 Dead Lift RX 80 kg, 3rd 12/9 Hand Release Push Ups, 4th 12/10 Ring Rows.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 2.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 12/10 Cal Assault Bike, 3rd 20/15 V Ups, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 25.7.19 (GW)

PRO/R00KIES: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 12 DB Shoulder to OH RX 20 kg each hand, 3rd 12 Toes to Bar, 4th REST.

MASTER CLASS: 20 min EMOM 1st 9 Dead Lift RX 80 kg, 2nd 2 Rope Climbs 3rd 12 DB Shoulder to OH RX 20 kg each hand, 4th 12 Toes to Bar.

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 15.7.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 15/12 Cal Assault 45 sec cap, 2nd 10 Power Snatch RX 40 kg, 3rd 10 Ring Dips, 4th 20 V Ups, 5th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 12.7.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 15/12 Slam Ball Throws RX 12 kg, 2nd 12 Suitcase Step Ups Over the Box 60 cm RX 20 kg, 3rd 200 m Run, 4th REST.

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 8.7.19 (MGW)

PRO/ROOKIES: 24 min EMOM 1st MAX Cal Ski Erg, 2nd REST, 3rd Max reps Squat Clean RX 60 kg, 4th REST, 5th 200 m Run, 6th REST.

HEAVY DAY:
A. 4*10 Front squat
B. Super set 4*12 single leg hip thrusters – 4*10 Shoulder Press
C. Super set 3*12 KB Swing – 3*12 dips loaded if possible
D. Tri Set 3 * 1 min Plank – 20 Obligue sit ups – 20 superman back extensions

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WOD 25.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 15 Slam Ball Throws RX 12 kg, 2nd 9/7 Burpees, 3rd 7 Power Clean RX 60 kg.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 11.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Thrusters RX 50 kg, 2nd 16 Renegade Rows (8L/8R) RX 20 kg, 3rd 20/15 Sit Ups.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 4.6.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 10 Dead Lift RX 100 kg, 2nd 15/12 Wall Ball Shots RX 20 lb, 3rd 20/15 Ring Rows, 4th REST

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

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WOD 30.5.19 (GW)

PRO/R00KIES: 15 min EMOM 1st 7 Squat Snatch RX 50 kg, 2nd 10 Toes to Bar/Knees to Chest, 3rd 100 m Farmer Walk RX 24 kg each hand.

MASTER CLASS: 5 Rounds for time 7 Squat Snatch 60 kg, 10 Toes to Bar, 100 Farmer Walk RX 24 kg each hand. 15 min Cap. REST 2 min then 30 m Hand Walk For time.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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