Tagged as: MAX EFFORT

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ENDURANCE WOD 10.3.20 (M)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF
a. 15 Burpees + Max Cal Ski Erg.
b. 50 DU + Max Cal Speed Fit.
c. Max Cal Row.

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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Team WOD 4.3.20 (M)

PRO/ROOKIES:
Teams of 2.
2 Rounds of.
a. 4 min Max Cal, I Go you Go 12/9 Assault, 1 min REST,
b. 4 min Max Meter, I Go you Go 200/150 m Speed Fit, 1 min REST,
c. 4 min AMRAP, I Go You Go 50 DU/SU, 1 min REST

HEAVY DAY:
a. 3*8 Strict Pull Ups Loaded
b. 3*12 Inverted Row Wide Grip
c. 3*8 Strict Chin Ups
d. 3*8 Bench Press
e. 3*8 Dips Loaded
f. 3 Super Sets 15 Wall Ball Shots Sit Ups + 15 Leg raises.
1 min Strict Rest between Sets.

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WOD 28.2.20 (MGW)

PRO/ROOKIES: 3 Rounds – 2 min ON/OFF a. Max Cal Ski Erg, b. AMRAP 7 Hang Power Clean RX 60 kg, 9 Hand Release Push Ups.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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WOD 14.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 40 sec Max Cal Ski Erg, 2nd 40 Sec Max Reps Alternating Goblet Lunges RX 20 kg, 3rd 40 Sec Max DU/SU, 4th 40 Sec Max Renegade Rows RX 20 kg.

HEAVY DAY:
A. super set 5*40 m Sled + 3 Rope climbs
B. Three set 5* 8 Shoulder Press + 8 Box Jump 75 cm + 15 GHD Sit Ups loaded
C. Three set 5*20 m Farmer Walking Lunges + Max Ring Rows + 12 Ghd back extensions

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Endurance WOD 29.1.20 (M)

PRO/ROOKIES: For time 1200/1000 m Run 6 min Cap. Then 5 Rounds – 1 min Max ROW, 1 min REST, 1 min Max Jump Over the Box, 1 min REST, 1 min Max Assault 1 min REST.

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

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WOD 24.1.20 (MGW)

PRO/ROOKIES: 5 Rounds of:
2 min cap 15 OH Squat RX 50 kg + max Cal Assault, 2 min REST, 2 min cap 15 Ring Dips + Max Cal ROW, 2 min REST.

HEAVY DAY:
12,8,6,8,10 Front Squat
12,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back Lunges + 15 dumbbell bench press
3 tri sets 16 Lateral Lunges (8L/8R) + 10 Strict Toes to Bar + 1 min Side Plank (each side)

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Endurance WOD 15.1.20 (M)

PRO/ROOKIES: 3-2-1 min Work – A.Speed Fit for meter, B.Ski Erg for Cal, C. AMRAP 30 mountain Climbers + 20 DU/SU, D. Assault Bike for Cal, E. Row for Cal. 1 min REST between Rounds.

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

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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

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Team WOD 17.12.19 (M)

PRO/R00KIES: Three Rounds of 2 min AMRAPs with 2 min REST between.
A. 25 Slam Ball Throws + Max DU.
B. 25 Down Ups + Max Cal Speed Fit,
C. Max Parallete L Hold, every time you touch the floor 15 Superman Back Extensions.

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

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WOD 6.12.19 (MGW) ΧΡΟΝΙΑ ΠΟΛΛΑ ΝΙΚΟ & ΝΙΚΟΛΕΤΑ!

PRO/R00KIES: 4 Rounds – 1 min ON, 1 min OFF. A. 20 m Max Suttle Run, B. AMRAP 8 Renegade Rows, 5 Ring Dips, C. Max Slam Ball Throws, D. Max Box Jumps RX 75 cm.

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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