Tagged as: FRONT SQUAT

WOD 21.7.17 (MGW)

personal programming

PRO/ROOKIES: For time: 800 m Run 5-10-15-10-5 Front Squat RX 60 kg, Strict Hand stand push ups, 800 m Run

HEAVY DAY

A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.



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WOD 3.7.17 (MW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Clean, 7 Front Squat, 7 Push Press RX 60 kg, every 2 rounds 200 m Run.

MASTER CLASS: 20 min AMRAP 12 Dumbbell hang squat clean n press RX 20 kg each hand, 9 Box Jump, 5 Ring Muscle Up, 200 m Run

HEAVY DAY:

A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sited tricep extensions



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WOD 25.5.17 (GW)

PRO/ROOKIES: For time 21 Front Squat RX 60 kg, 21 Pull Ups, 15 FS, 15 chest to bar/pull ups, 9 FS, 9 Chest to Bar/Pull Ups, 5 FS, 5 Bar Muscle Up/ chest to bar.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 2.5.17 (MGW)

PRO/ROOKIES: 5 Rounds for time, 12 Front Squat RX 50 kg, 9 Push Press RX 50 kg, 7 Ring Pull Ups or 10 Ring Rows, 200 m Run.

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 , 20 alternate sited dumbbell bicep curls.



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WOD 24.4.17 (MW)

PRO/ROOKIES: Every 4 min for 20 min, 250 m Run, 10 Front Squat RX 60 kg, 12 KB Swing RX 24 kg.

MASTER CLASS: 30-20-10-10-20 Cal ROW Wall Ball Shots, 3 min REST 7-5-3 Clean RX 90 kg, Bar Muscle Up.

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 , 20 alternate sited dumbbell bicep curls.



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WOD 13.4.17 (MGW)

PRO/ROOKIES: 20 min AMRAP 200 m Run, 9 Front Squat RX 50 kg, 9 Push Press, 9 Toes to Bar

HEAVY DAY:

A. 4*8 Dead lift
B. 4*10 Loaded Pull Ups
C. 3 Super set 15 Ring Row 15 Pull over
D. 3 Super set 8 Loaded Chin Ups, 10 Loaded Dips.



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WOD 3.4.17(WG)

PRO/ROOKIES: 20 min EMOM 1st min 8 Front Squat RX 60 kg, 2nd 10/8 Burpees, 3rd min 10 Dumbbell Hang Power Clean & Press, 4th min Rest

MASTER CLASS: 15 min AMRAP 50 DU, 5 Hang Power Clean RX 70 kg, 5 Shoulder to OH, 5 Front Squat RX 70 kg, 8 Burpees jump over the bar.

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 , 20 alternate sited dumbbell bicep curls.



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WOD 17.3.17 (W)

PRO/ROOKIES: 15 min EMOM 1st min 9 High Hang Power Clean, 2nd min 9 Front Squat, 3rd min 9 Shoulder to OH RX 60 kg

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 14.2.14 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 30 sec max Cal Assault Bike, 2nd min 12 Front Squat RX 60 kg, 3rd min 12/8 Ring Dips, 4th 35 DU, 5th min 20/15 Hollow Rocks. Your Score is the total Assault calories.

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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