Tagged as: GOBLET LUNGES

WOD 27.3.18 (MWG)

PRO/ROOKIES: 20 min AMRAP 400 m Run, 15 KB Swing RX 24 kg, 16 Goblet Lunges RX 24 kg, 15/12 Sit Ups.

HEAVY DAY:

A. 4*5 back squat
B. 4*8 bench press super sets 4*16 step back lunges farmer loaded
C. 3 dips max effort + 15-20 leg curl Swiss ball
D. 3 super Set 20 Russian twist + 20 mountain climbers.



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TEAM WOD 27.2.18 (GW)

PRO/ROOKIES: Couples 20 min AMRAP, As a TEAM 50/40 Strict Hand Stand Push Ups, 100 Goblet Lunges RX 24 kg, 200 m Farmer Walk RX 24 kg each hand.

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 , 12 barbell bicep curls.



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WOD 3.1.18 (MGW)

PRO/ROOKIES: For time 20 min AMRAP – 25/20 KB Swing RX 24 kg, 50/40 Goblet Lunges RX 24 kg, 25/20 Chin Ups. Every time you broke the reps 25 DU/40 single unders.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



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WOD 21.12.17 (MGW)

PRO/ROOKIES: 5 min AMRAP 5 Strict Hand Stand Push Ups, 16 Goblet Lunges RX 24 kg, 1 legless Rope Climb or 5 Strict Chin Ups, then For time 600/400 m Run, 21-15-9 KB Swing RX 24 kg, Ring dips.

MASTER CLASS: For time 21-15-9 Hand Stand Push Ups, OH Squat RX 50 kg. Cash out 15 Muscle Up.

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 5.12.17 (WG)

PRO/ROOKIES: 18 min EMOM 1st 16 Goblet Lunges RX 24 kg, 9 Hang Power Clean RX 50 kg, 3rd 10/8 Ring Dips

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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WOD 24.10.17(GW)

PRO/ROOKIES: 20 EMOM 1st 15/12 KB Swing RX 24 kg, 2nd 12/10 Ring Dips, 3rd 20/16 Goblet Lunges, 4th 18/15 Assault CAL, 5th REST

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 + 15 dumbbell bench press with rotation
3 tri sets 15 Sumo Squat, 15 Pull Over, 12 dips



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WOD 12.9.17 (MGW)

PRO/ROOKIES: 5 Rounds for time 40/30 DU, 10/8 Chin Ups, 12 KB Swing RX 24 kg, 16 Goblet back step Lunges RX 24 kg.

HEAVY DAY:

4*8 Back Squat
3*20 Front Rack Lunges
3*15 Hip Thrusters
4*8 Push Press
3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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FO


WOD 28.7.17 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 20/16 Goblet Lunges RX 24 kg, 2nd min 20/12 Push Ups, 3rd min 18/15 Cal Assault, 4th min Rest

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 16.6.17 (GW)

PRO/ROOKIES: 20 min EMOM 1st min 20 Goblet Lunges RX 24 kg, 2nd min 30 sec alternating waves battle ropes, 3rd min 12/10 Burpees, 4th min 20/15 V ups, 5th min 20 superman back extensions

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 27.4.17 (GW)

PRO/ROOKIES: For time, 10 Goblet Lunges RX 24 kg, 5 Strict Hand Stand Push Ups, 20 Goblet Lunges, 10 SHSPU, 30/20 Goblet Lunges, 15/10 SHSPU, 20 Goblet Lunges, 10 SHSPU, 10 Goblet Lunges, 5 SHSPU. Cash out 50 Sit ups

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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