Tagged as: MASTER CLASS

.

WOD 20.2.20 (GW)

PRO/ROOKIES:
7 min AMRAP 20 Suitcase Walking Lunges RX 20 kg, 9 Pull Ups, 2 min Rest,
5 min AMRAP 16 Suitcase Walking Lunges RX 20 kg, 7 Pull Ups, 2 min Rest,
3 min AMRAP 8 Suitcase Walking Lunges RX 20 kg, 5 Pull Ups.

MASTER CLASS:

7 min AMRAP 20 Suitcase Box Step Ups RX 20 kg, 9 Pull Ups, 2 min Rest,
5 min AMRAP 16 Suitcase Box Step Ups RX 20 kg, 7 Chest to Bar, 2 min Rest,
3 min AMRAP 8 Suitcase Box Step Ups RX 20 kg, 5 Bar Muscle Up.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

Book your Class


FitnessArt
/0
/

Team WOD 13.2.20 (GW)

PRO/ROOKIES: For time 21-15-9-7-5-3 KB Swing RX 24 kg, Burpees bar touch, Pull Ups. Cash out 50 m Bear Crawl.

MASTER CLASS: For time 21-15-9-7-5-3 KB Swing RX 24 kg, Burpees bar touch, Chest to Bar Pull Ups. Cash out 40 m Hand Walking.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

Book your Class


FitnessArt
/0
/

WOD 6.2.20 (GW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Power Clean RX 50 kg, 7 Shoulder to OH RX 50 kg, 12 Back Rack Alternating Lunges RX 50 kg, 12 Toes to Bar/Knees to Chest.

MASTER CLASS: 18 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Shoulder to OH RX 60 kg, 12 Back Rack Alternating Lunges RX 60 kg, 5 Bar Muscle Up, 10 Toes to Bar/Knees to Chest.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

Book your Class


FitnessArt

WOD 30.1.20 (GW)

PRO/ROOKIES: 5 Rounds for time 5 Hang Power Snatch RX 50 kg, 20 Wall Ball Shots RX 20 lb, 12 Ring Dips.

MASTER CLASS: AMANDA 9-7-5 Ring Muscle Up, Squat Snatch RX 60 kg. (8 min Cap.) 2 min REST. Then 5 min AMRAP Wall Ball Shots RX 12 kg.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

Book your Class


FitnessArt

Benchmark Thursday + WOD 23.1.20 (MGW)

PRO/ROOKIES: Diane 21-15-9 Dead Lift RX 100 kg, Strict Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM ODD 10 Burpees, Even 12 Toes to Bar/Knees to Chest.

MASTER CLASS: Diane 21-15-9 Dead Lift RX 100 kg, Strict Deficit Hand Stand Push Ups. 9 min Cap. Then 10 min EMOM 9 Toes to Bar, Max Burpees.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

Book your Class


FitnessArt

WOD + Benchmark 16.1.20 (GW)

PRO/ROOKIES: 5-7-9 Front Squat RX 60 kg, Strict Hand Stand Push Ups. 6 min Cap. Then Fran 21-15-9 Thruster RX 40 kg, Pull Ups.

MASTER CLASS: 5-7-9 Front Squat RX 80 kg, Strict deficit Hand Stand Push Ups. 5 min Cap. Then Heavy Fran 21-15-9 Thruster RX 50 kg, Strict Pull Ups.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

Book your Class


FitnessArt

WOD 9.1.20 (GWM)

PRO/ROOKIES: 9-15-21-15-9 Pull Ups, Dead Lift RX 80 kg. 10 min Cap. Then 3 sets 1 min MAX DU. 1 min Rest between Sets.

MASTER CLASS: 9-15-21-15-9 Chest to Bar Pull Ups, Dead Lift RX 100 kg Cash out 20 m Hand Walking. 10 min Cap. Then 3 sets 1 min MAX DU.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

Book your Class


FitnessArt

WOD 19.12.19 (GW)

PRO/R00KIES: 5 min to find 1 Rep MAX Snatch. 3 min REST. Then -For time 21-15-9-7 OH Squat RX 40 kg, Pull Ups. 12 min Cap

MASTER CLASS: 5 min to find 1 Rep Max Snatch. 3 min REST. Then – For time 21-15-9-7-5 OH Squat RX 50 kg, Chest to Bar Pull Ups 12 min Cap.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

Book your Class


FitnessArt

WOD 12.12.19 (W)

PRO/R00KIES: 12 min EMOM ODD Max Wall Ball Shots RX 20 lb, EVEN 6 Dead Lift RX 100 kg. Skill Hand Walking.

MASTER CLASS: 12 min EMOM ODD Max Wall Ball Shots RX 12 kg, EVEN 6 Dead Lift RX 120 kg. Cash out For time 50 m Hand Walking 6 min Cap .

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

Book your Class


FitnessArt

WOD 5.12.19 (GW)

PRO/R00KIES: For time 50 Hang Squat Clean RX 50 kg. Every time you drop the bar, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar/Knees to Chest.

MASTER CLASS: For time 50 Hang Squat Clean RX 60 kg. Every time you drop the Bar 3 Bar Muscle Up, 7 Strict Hand Stand Push Ups. Cash Out 50 Toes to Bar.

HEAVY DAY:
4 Super Set 8 Bench Press + 10 Pendley Rows
3 Super Set 10 DB Arnold Shoulder Press + 10 Loaded Chin Ups
3 Super Set 12 Dips loaded, 12 DB Pull Over
3 Super Set 15 KB High Pull, Max Narrow Grip Push Ups

3 Super Set 15 Swiss Ball Plan Roll Out + 20 Reverse Crunches
3*16 GHD Back Extensions

Book your Class


FitnessArt

UA-17579210-1