Tagged as: KB SWING

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WOD 23.8.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 12 Cal Ski Erg 45 sec cap, 2nd 10 Burpees Jump over the KB, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

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 6.7.19 (MGW)

PRO/R00KIES: AMRAP: 0-7 min 30 Hand Release Push Ups, 80 DU, 40 VUps, 7-14 min 30 Swings, 80 DU, 40 Goblet squat, 14-21 min, 30 DB Snatch, 80 DU, 40 OH Lunges

ENDURANCE: 3 sets – 2 min on, 2 min of:
a.12/8 cal ski
Max reps box jump
b.12/8 cal row
Max wallball
c.12/8 cal bike
Max burpees

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 1.7.19 ΚΑΛΟ ΜΗΝΑ! (MGW)

PRO/ROOKIES: 20 min AMRAP 50 Air Squat, 25 Toes to Bar, 25 KB Swing RX 24 kg, 100 DU.

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 22.6.19 (GW)

PRO/R00KIES: 21 min EMOM 1st 8/6 Burpees Jump Over the Box RX 60 cm, 2nd 10/8 Ring Dips, 3rd 12 KB Swing RX 24 kg

ENDURANCE:
A.90 Cal Assault Bike 6 min Cap.
C.6 min EMOM ODD 45 sec Max Effort DU, Even 1 min REST,
D.1000 m Row 6 min Cap,
E.6 min EMOM ODD 45 sec Max Effort Slam Ball Throws RX 12kg, Even 1 min REST

HEAVY DAY:
A. 4 Super set 30 m Lunges one arm front rack, 15 db Dead Lifts
B. 3 Super set 10 Sumo Squat High Pull, 10 Dips Loaded if Possible
C. 4 Super set 15 Push Ups Loaded if possible, 10 Hammer db curls
D. 3 Super set 10 one arm db Row, 10 db French extensions
E. 3 Super set 25 Crunches, 30 sec max L hold from parallettes.

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WOD 12.6.19 (MGW)

PRO/R00KIES: 20 min AMRAP 15 KB Swings RX 24 kg, 12 Toes to Bar, 200 m Run, 20 Goblet Lunges.

MASTER CLASS: 12-9-7 Snatch RX 60 kg, Bar Muscle Up 8 min Cap. then 21-15-9 Snatch RX 40 kg, Chest to Bar Pull Ups 8 min Cap.

HEAVY DAY:
A. 4 Super set 10 Back Squat, 20 Leg Curl Swiss Ball
B. 3 Super set 20 Jump Squat , 30 sec side steps with band (2 steps right/ 2 steps left)
C. 4 Super Set 10 Bench Press, 10 Pendley Rows
D. 3 Super Set 10 Incline db Bench Press, 10 Pull Ups
E. 3 Super set 20 Obligue GHD Sit Ups, 45 sec Side Plank (elbow)

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WOD 21.5.19 (WM)

PRO/ROOKIES: 20 min AMRAP 50 Alternating Single Arm Front Rack Lunges RX 24 kg (25L/25R), 50 KB Swing RX 24 kg, 200 m Single Arm Farmer Walk RX 24 kg, 100 DU/SU.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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WOD 17.5.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 40 m Sled Push RX 100 kg, 2nd 15/12 Hand Release Push Ups, 3rd 15 KB Swing RX 24 kg, 4th 200 m Run, 5th REST.

HEAVY DAY:
A. 4* 2 min MAX meter Sled Push
B. 3 Super Set 12 Shoulder Press, 20 Swiss Ball Leg Curl
C. 3* 2 min Max meter Backward Sled drag, 12 Side shoulder raises
D. 3 Super Set 24 Around the world Shoulder exercise (plate 12L/12R), 12 Barbell bicep Curls.
E. 3*20 – 15 GHD sit ups, 20- 15 Swiss Ball Pikes
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WOD 4.5.19 (GWM)

PRO/ROOKIES: 14 min AMRAP 9 Dead Lift RX 100 kg, 12 Burpees, 15 KB Swing RX 24 kg. 3 min REST. Then 3 sets 1 min max DU/SU, 1 min REST between sets.

ENDURANCE WOD: A. Part. 5 set 400 m Run Rest exactly the same time you run the 400 m. B Part. 5 set 1 min MAX Cal Assault 2 min REST.

HEAVY DAY:
A. 4*8 Dead Lift
B. 4 Super Set 40 m OH Walking Lunge, 8 Pendley Row
C. 3 Super Set 40 m Lateral Sled Drag, 8 Arnold Presses
D. 3 Super Set 12 Plate Loaded if possible Push Ups, 12 Pull Over
E. 3*20 GHD obligue Sit Ups

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WOD 10.4.19 (MGW)

PRO/ROOKIES: 2 sets:
a. 2 min AMRAP 12/9 Cal Assault, 9 KB Swing RX 24 kg, 2 min REST, b. 400 m Run 2 min Cap, 2 min REST,
c. 2 min AMRAP 200 m Row, 9 Burpees Over the Parallete, 2 min REST.

Skill: Hand Walking

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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WOD 19.3.19 (GW)

PRO/ROOKIES: 2 min ON AMRAP, 2 min OFF for 20 min 9 KB Swing RX 24 kg, 7 Chest to Bar/Pull Ups, 5 Box Jumps RX 75 cm.

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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