Tagged as: HANG POWER CLEAN

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WOD 21.1.20 (GW)

PRO/ROOKIES: For time 100 Sit Ups then 21-15-9 Hang Power Clean RX 50 kg, Front Squat RX 50 kg, Chest to Bar Pull Ups.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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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

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WOD 13.12.19 (MGW)

PRO/R00KIES: For time 800 m Run, 21-15-9 Toes to Bar, Hang Power Clean RX 50 kg, 800 m Run.

HEAVY DAY:
4*8 Dead Lift
4*3 Rope Climb
4*40 m Sled Push
4*80 m Farmer Carry
4*20 GHD Obligue Sit Ups
3*30 Sec Max Reps Mountain Climbers

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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.

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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

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WOD 21.10.19 (MGW)

PRO/ROOKIES: For time 1000 m Run, 21-15-9 Hang Power Clean RX 60 kg, Burpees, 1000 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

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WOD 3.10.19 (GW)

PRO/R00KIES: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 40 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 50 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 60 kg.

MASTER CLASS: Three 5 min AMRAP with 2 min REST Between.
A. 9 Toes to Bar, 9 Hang Power Clean, 7 Shoulder to OH RX 50 kg.
B. 7 Toes to Bar, 7 Hang Power Clean, 5 Shoulder to OH RX 60 kg.
C. 5 Toes to Bar, 5 Hang Power Clean, 2 Shoulder to OH RX 70 kg.

HEAVY DAY:
A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls

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WOD 30.7.19 (MGW)

PRO/ROOKIES: 20 min AMRAP 10 Dead Lift RX 60 kg, 5 Hang Power Clean RX 60 kg, 10 Chest to Bar Pull Ups, 400 m Run.

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 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

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WOD 2.7.19 (GW)

PRO/ROOKIES: For time 40 Strict Hand Stand Push Ups, Then 21 Hang Power Clean RX 60 kg, 9 Burpees, 15 Power Clean RX 70 kg, 15 Burpees, 9 Clean RX 80 kg, 21 Burpees.

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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