Tagged as: POWER CLEAN

.

WOD 18.7.19 (WG)

PRO/R00KIES: 5 Rounds for time 8 Power Clean & Shoulder to OH 50 kg, 12 Toes to Bar, 200 m Run.

MASTER CLASS: For time ”Grace’’ 30 Clean & Jerk for time, then 50 Toes to Bar, Then 50 Cal Assault Bike

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

Book your Class


FitnessArt

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

Book your Class


FitnessArt

WOD 25.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 15 Slam Ball Throws RX 12 kg, 2nd 9/7 Burpees, 3rd 7 Power Clean RX 60 kg.

HEAVY DAY:
A. 4 Super set 8 Dead Lift , 20 Goblet Lunges
B. 3 Super set 20 Jump Squat (Plate Loaded if possible), 40 m Sled Push
C. 4 Super set 10 Shoulder Press, 10 Chin Ups (Loaded if possible)
D. 3 Super set 10 Arnold Press, 12 Ring Rows
E. 3 Super set 20 Plank KB transfers side to side (10L/10R), 25 reverse crunches

Book your Class


FitnessArt

WOD 20.5.19 (MGW)

PRO/ROOKIES: 10 min EMOM ODD 10/7 Strict Hand Stand Push Ups, EVEN 10 Toes to Bar/Knees to Chest. 2 min REST then For time 21 Power Clean RX 60 kg, 200 m Run, 15 Power Clean, 200 m Run, 9 Power Clean. 8 min Cap.

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.

Book your Class


FitnessArt

WOD 2.5.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 12/9 Cal Ski Erg 45 sec Cap, 2nd 9 Power Clean RX 60 kg, 3rd 15/10 Hand Release Push Ups, 4th 45 Sec Farmer Hold RX 24 kg, 5th Rest

MASTER CLASS: 20 min EMOM 1st min 15 Cal Assault, 2nd 12 Power Clean RX 60 kg, 3rd 10 Hand Stand Push Ups, 4th 45 Sec Farmer Hold RX 32 kg, 5th REST.

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)

Book your Class


FitnessArt

WOD 25.4.19 (GW)

PRO/ROOKIES: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 60 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 60 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 kg.

MASTER CLASS: For time: 21 Burpees, 21 Toes to Bar, 9 Power Clean RX 80 kg, 15 Burpees, 15 Toes to Bar, 15 Power Clean 70 kg, 9 Burpees, 9 Toes to Bar, 21 Power Clean 60 kg.

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)

Book your Class


FitnessArt

WOD 18.4.19 (GW)

PRO/ROOKIES: For time 21-15-9 Power Clean RX 50-60-70 kg, Lateral Squat Jump Over the Bar. Cash out 20/15 Strict Hand Stand Push Ups.

MASTER CLASS: For time 21-15-9 Power Clean RX 60-70-80 kg, Lateral Squat Jump Over the Bar. Cash Out 30 m Hand Walk.

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)

Book your Class


FitnessArt

BenchMark ”THE CHIEF” Saturday 23.2.19 (WGM)

PRO/ROOKIES: Five 3 min AMRAPs with 1 min Rest between each AMRAP: 3 Power Cleans 60/40 kg, 6/4 Push-Ups, 9/7 Air Squats.

*Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

ENDURANCE WOD: 4 min Max Cal Assault, 2 min REST, 4 min Max Cal Row, 2 min REST, 4 min Cap 800 m Run, 2 min REST, 2 min Max Cal Assault, 1 min REST, 2 min Max Cal Row, 1 min REST, 2 min Cap 400 m Run

HEAVY DAY

A. Super set 4*8 Push press – 20 m Sled Push
B. Super Set 4*12 side shoulder raises – 4*20-15 Swiss Ball Leg Curls
C. Super Set 3* 12 KB Swing – 3*10 Kick Backs (10L/10R) (triceps)
D. 4* 20 Plank push & pull db 10L/10R.

Book your Class


FitnessArt

WOD 5.2.19 (MGW)

PRO/ROOKIES: For time – 21 Hang Power Clean RX 50 kg, 21 Pull Ups, 15 Power Clean 70 kg, 15 Chest to Bar, 9 Clean RX 90 kg, 9 Bar Muscle up. Cash out 800 m Run.

HEAVY DAY
A. Super set 4*8 Front squat – 4*3 Peg board climb or Leg less rope climb or 8 Chin ups strict
B. Super set 3*20 Back Rack loaded lunges – 3*12 Inverted row feet on a box.
D. Super set 3*16 Renegade Row – 3* 12 Ring Dips
D. Super set 3*20 Sit Ups crossed arms weighted if possible – 3*15 GHD Back Extensions.

Book your Class


FitnessArt

WOD 15.1.18 (MGW)

PRO/ROOKIES: 800 m Run, 21 Power Clean RX 60 kg, 21 Pull Ups, 400 m Run 15 Power Clean, 15 Chest to Bar, 200 m Run, 9 Bar Muscle UP/Chest to Bar.

HEAVY DAY

A. 4*5 Dead lift
B. 3*20 Bulgarian split squat farmer or goblet load. (10L/10R)
C. 4*10 Strict pull ups
D. 3* 12 high pull
E. 4*20 obligue wall ball throws (10L/10R)

Book your Class


FitnessArt

UA-17579210-1