Tagged as: POWER CLEAN

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WOD 11.2.20 (GW)

PRO/ROOKIES:
3 Rounds 2 min ON 2 min OFF AMRAP 7 Box Jump 3 Power Clean RX 70 kg, 3 Rounds 2 min ON 2 min OFF AMRAP 7 Slam Ball Throws RX 12 kg, 5 Hang Power Clean 50 kg.

HEAVY DAY:
A. super set 4*5 Back Squat + 10 Pull Ups Loaded
B. super set 3*20 Front Rack Lunges + 16 Renegade Rows
C. three set 3*10 Sumo Dead Lift High Pull + 8 Chin Ups + 10 barbell Curls
D. three Set 20 Swiss Ball Crunches + 15 Side Plank Rotations + 15 V Ups

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WOD Hotshots19 1.2.20 (MGW)

PRO/R00KIES:
6 rounds for time
30 airsquat
19 power clean(60/40)
7 strict pull ups
400m run

ENDURANCE WOD:

Every 4 for 24
200m run
10 burpees
Max slam ball until 3 min mark.

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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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 28.12.19 (MGW)

PRO/R00KIES: For time 21-15-9 Power Clean, Shoulder to OH RX 50 kg. 3 min Strict Rest then ANNIE for time 50-40-30-20-10 Sit Ups, DU. 20 min Cap.

ENDURANCE WOD: Every 7 min for 28 min a. 1000 m Speed Fit, b. 1000 m Ski Erg, c. 1200 m Row, d. 30-20-10 Wall Ball Shots, Burpees.

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 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

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Team WOD 7.10.19 (MGW)

PRO/ROOKIES: Couples 20 min AMRAP 10 Wall Ball Shots RX 20 kg, 5 Power Clean RX 60 kg, 400 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 12.9.19 (GW)

PRO/R00KIES: For time 21-15-9 Power Clean RX 50 kg, Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50 kg, Toes to Bar. 18 min Cap

MASTER CLASS: For time 21-15-9 Power Clean RX 50-60-70 kg, Bar face Burpees, 3 min Strict Rest then 21-15-9 Front Squat RX 50-60-70 kg, Toes to Bar. 18 min Cap

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 26.8.19 (MW)

PRO/ROOKIES: For time 5 rounds 250 m Run, 9 Power Clean, 7 Shoulder to OH RX 60 kg.

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 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

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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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