Tagged as: FRONT SQUAT

WOD 23.10.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 10 Front Squat RX 60 kg, 2nd 12/9 Cal Ski Erg, 3rd 12/9 Chest to Bar Pull Ups, 4th 40 DU/50 SU, 5th REST.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 16.10.18 (MW)

PRO/ROOKIES: 20 min EMOM 1st 9 Hang Power Clean RX 60 kg, 2nd 9 Front Squat RX 60 kg, 3rd 9 Push Press RX 60 kg, 4th 12/9 Cal Assault, 5th REST

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 2.10.18 (WG)

PRO/ROOKIES: For time – 7 Power Clean, 7 Hang Power Clean, 7 Front Squat RX 60 kg, 21 Pull Ups, 5 Power Clean, 5 Hang Power Clean, 5 Front Squat, 15 Chest to Bar/Pull Ups RX 70 kg, 3 Power Clean, 3 Hang Power Clean 3 Front Squat RX 80 kg, 9 Bar Muscle Up/Chest to Bar

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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WOD 10.9.18 (MGW)

PRO/ROOKIES: Every 4 min for 20 min 250 m Run, 12 Chest to Bar Pull Ups/ 10 Pull Ups, 8 Front Squat RX 60 kg.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 11.8.18 (MGW) ΚΑΛΕΣ ΔΙΑΚΟΠΕΣ – ΡΑΝΤΕΥΟΥ 27/8

PRO/ROOKIES: For time 500 m Run, 50/30 Hang Power Clean RX 50 kg, 50/30 Front Squats, 50/30 Ring Rows, 50/30 Wall Ball Shots, 50 DU/100 SU, 5/3 Rope Climb, 50/30 Sit Ups, 500 m RUN.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 10.7.18 (MW)

PRO/ROOKIES: 20 min AMRAP: 5 Hang Power Clean, 5 Hang Squat Clean, 5 Front Squat RX 60 kg. Every 3 Rounds 50/35 DU/SU and 2 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 T.U.P (GW)

PRO/ROOKIES: For time of: 15/12-12/9-9/7-6/5-3/2 Power cleans 60 kg, Pull Ups, Front Squats,Pull Ups.

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Push or box push.
C. 3 Super set 16 Arnold alternate shoulder presses 8L/8R, 20 Single leg hip thrusters banded 10L/10/R
D. 3 Super set 16 Plank Kettlebell Passes 8L/8R, 10 Strict toes to bar.



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WOD 25.6.18 (MGW)

personal programming

PRO/ROOKIES:
800 m Run,
21 Front Squat RX 50 kg,
21 Chest to Bar Pull Ups/Pull Ups,
200 m Run,
15 Front Squat,
15 Chest to Bar/Pull Ups
200 m Run,
9 Front Squat,
9 Chest to Bar/Pull Ups.
800 m Run.

HEAVY DAY

A. Super set 4*6 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 or box)
C. Super set 3*8 Strict pull ups – 3*18 Narrow grip bench press
D. Super set 3*20 Wall ball shot sit ups – 3*12 GHD loaded back extensions



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WOD 24.5.18 (WG)

PRO/ROOKIES: For time 5-10-15-10-5 Hang Power Clean RX 60 kg, Front Squat RX 60 kg. Cash out 60/50 Toes to Bar.

MASTER CLASS:

9 min AMRAP 7 Squat Clean 70 kg, 12 Toes to Bar. 3 min REST, Then for time 50 DU, 21 Shoulder to OH 50 kg, 50 DU, 15 Shoulder to OH 60 kg, 50 DU, 9 Shoulder to OH 70 kg, 8 min Cap.

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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HERO WOD BULGER 28.4.18 (MGW)

PRO/ROOKIES: Ten rounds of: 150 m Run, 7 Chest to bar pull ups, 7 Front squat RX 60 kg, 7 Handstand push ups

HEAVY DAY:

A. 4*8 Front squat
B. Super set 4*8 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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