Tagged as: FRONT RACK LUNGES

.

12 Days of Christmas FitnessArt edition 30.12.19 (GW) ΚΑΛΗ ΜΑΣ ΠΡΩΤΟΧΡΟΝΙΑ!!

PRO/ROOKIES:
1. 1 Power Clean 40 kg
2. 2 Hang Power Clean RX 40 kg
3. 3 Shoulder to OH RX 40 kg
4. 4 Front Squat RX 40 kg
5. 5 Pendley Rows RX 40 kg
6. 6 Push Ups
7. 7 Burpees
8. 8 Pull Ups
9. 9 Toes to Bar
10. 10 Sumo Dead Lift High Pull RX 40 kg
11. 11 Thrusters RX 40 kg
12. 12 Front Rack Lunges RX 40 kg (6L/6R)

HEAVY DAY:
A.
4*8 Front Squat
3*10 (10L+10R) Farmer Loaded Split Squat rear foot step elevated
3*10 (12L +12R)Goblet Lateral Lunge
3*15 Leg Curl Swiss Ball

3*12 Strict Toes to Bar
3*20 Russian Twist
3*1 min Side Plank

Book your Class


FitnessArt

WOD 21.11.19 (GW)

PRO/R00KIES: 15 min AMRAP 6 Hang Power Clean & Jerk RX 40 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar.

MASTER CLASS: 15 min AMRAP 6 Hang Power Clean & Jerk RX 50 kg, 12 Front Rack Lunges RX 40 kg, 9 Toes to Bar. Cash Out 30 m Hand Walk.

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

Book your Class


FitnessArt

WOD 29.10.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 7 Hang Power Clean RX 60 kg, 10 Front Rack Lunges RX 60 kg, 15 Hand Release Push Ups, 200 m Run.

HEAVY DAY:
Α. 4 Super Set 8 Dead Lift + 8 Bench Press
B. 3 Super Set 10 barbel Hip Thrusters + 12 decline push ups
C. 3 Super Sets 16 Suitcase Box Step Ups + 12 db Pull Over
D. 3 Tri Sets 15 Swiss Ball Crunches + 10 strict hanging leg raises, + 20 (10+10) wall ball side throws

Book your Class


FitnessArt

WOD 26.7.19 (MGW)

PRO/R00KIES: 4 Rounds for time 400 m Run, 10 Hang Power Clean RX 50 kg, 16 Front Rack Lunges RX 50 kg.

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

Book your Class


FitnessArt

WOD 3.6.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 9 Chest to Bar, 12 Burpees, 20 Front Rack one arm Lunges RX 24 kg, 200 m Run.

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

Book your Class


FitnessArt

WOD 1.3.19 (MW)

PRO/ROOKIES: For time 800 m Run, 50 Alternating front Rack back step Lunges RX 24 kg, 50 One Arm Shoulder to OH (25L/25R), 600 m Run, 30 Alternating front Rack Lunges RX 24 kg, 30 One Arm Shoulder to OH (15L/15R), 400 m Run, 20 Alternating front Rack Lunges RX 24 kg, 20 One Arm Shoulder to OH (10L/10R)

HEAVY DAY:

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

Book your Class


FitnessArt

WOD 4.2.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 KB Snatch RX 24 kg (5L/5R), 10 KB Front Rack Lunges RX 24 kg (5L/5R), 5 Burpees Jump over the KB. Every 4 Rounds completed 50 DU/SU.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

Book your Class


FitnessArt

2019 1st WOD!! 3.1.19 (MGW)

PRO/ROOKIES: 19 min AMRAP, 20 Front Rack Lunges RX 40 kg, 20 Push Ups, 20 Toes to Bar. Every 2 Rounds 400 m Run.

MASTER CLASS: 19 min Cap – For time 2 rounds 40 m Farmer load Walking Lunges, 20 Hand Stand Push Ups then 12-9-7 Ring Muscle Up, Ski Erg Cal.

HEAVY DAY:

A. 4*5 Front squat
B. 3*20 Goblet Lateral box step ups (10R/10L)
C. 4*5 bench press
D 3*12 dips super set 3*8 hang power cleans
E 3*10 strict toes to bar



Book your Class


FitnessArt


WOD 26.11.18 (GWM)

PRO/ROOKIES: 8 min EMOM 6 Sumo dead Lift High Pull RX 50 kg, 9/7 Burpees, 3 min Rest, 9 min AMRAP 200 m Run 12 Front Rack Lunges RX 50 kg, 7 Pendley Rows RX 50 kg.

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 + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



Book your Class


FitnessArt


WOD 25.10.18 (MGW)

PRO/ROOKIES:
For time – 40 Front Rack alternating Lunges RX 40 kg, 21 Toes to Bar, 30 Front Rack alternating Lunges RX 40 kg, 15 Toes to Bar, 18 Front Rack alternating Lunges RX 40 kg, 9 Toes to Bar. Cash out 1000/800 m Run.

MASTER CLASS

A. 15 min to Built a HEAVY Snatch.

B.Throwback WOD 12.4 open crossfit games wod

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

HEAVY DAY

4 Super Set 8 Front Squat + 2 Rope Climb
3 Super Set 10 Bulgarian split squat + 8 Pendley Rows
3 Super Set 8 Sumo Squat High Pull + 10 Strict Pull Ups
3 Super Set 15 Leg curl swiss ball + 20 GHD sIt Ups



Book your Class


FitnessArt


12
UA-17579210-1