Tagged as: PUSH UPS

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WOD 9.9.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st min 7 Squat Snatch RX 60 kg, 2nd 20/15 Push Ups, 3rd 12/9 Cal Assault Bike 45 sec Cap, 4th REST.

HEAVY DAY:
A. 4*5 Dead Lift
B. 3*12 Bulgarian split squat
C. 4 Super set 8 Wide grip Loaded Pull Ups, 10 narrow grip bench press
D. 3 Tri set 15 Inverted Row, 12 side shoulder raises, 10 sitted tricep extensions

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The Chief WOD 31.8.19 (GW)

PRO/R00KIES:
Five 3 min AMRAPs in 19 minutes
AMRAP 3 min
3 Power Cleans RX 60 kg
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times

ENDURANCE: 5 Rounds of 1st min Max Cal Assault, 2nd min REST, 3rd min Max Cal Row, 4th min REST, 5th min Max Burpees. REST 3 min Between Rounds.

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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BENCHMARKS SATURDAY 24.8.19 (MG)

PRO/R00KIES: 12 min of CINDY – AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squat, 3 min REST then ANNIE 50-40-30-20-10 Sit Ups, DU.

ENDURANCE: 3 Rounds 3 min Max Cal Ski Erg.
3 Rounds FT 600 m Run 3 min Cap.
3 min REST between Rounds.

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 23.7.19 (GW)

PRO/ROOKIES: For time 10 Rounds of 25/20 Goblet Squat RX 24 kg, 15/10 Hand Release Push Ups, 35 DU/SU. Every 2 Rounds Completed 2 min Strict REST.

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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Benchmark Saturday 13.7.19 (G)

PRO/R00KIES: BARBARA 5 Rounds for time 20/10 Pull Ups, 30/15 Push Ups, 40/20 Sit Ups, 50/25 Squat, 3 min Strict REST.

ENDURANCE: Three 6 min AMRAPs with 3 min REST between.
a.20 Cal Row, 10 Box Jumps 60 cm,
b.20 Cal Assault, 50 DU,
c.20 Cal Ski Erg, 9 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 14.6.19 (MG)

PRO/R00KIES: 4 Rounds of: 1 min Max Assault, 1 min REST, 1 min Max Hand Release Push Ups, 1 min REST, 1 min Max Ski Erg, 1 min REST, 1 min Max Box Jumps, 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 6.6.19 (MG)

PRO/R00KIES: 9 min AMRAP 12 Power Snatch RX 40 kg, 20 Push Ups. 3 min REST Sally Up, Sally Down Back Squat RX 40 kg.

MASTER CLASS: Rogue Invitational AMANDA 9-7-5-3-1 Muscle Up, Squat Snatch RX 60 kg 9 min Cap. 3 min REST then Sally 50 kg RX

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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Team WOD 29.5.19 (MG)

PRO/R00KIES: Couples I go you go 30 min AMRAP 400 m Run, 30/20 Push Ups, 20/15 Box Jump.

HEAVY DAY:
A. 4*10 Dead Lift
B. 3* 20 Goblet Lateral Lunges (10L/10R)
C. 3 Super Set 12 Bench Press, 12 Sumo Dead Lift High Pull
D. 3 Super Set 12 Dips Loaded if possible , 12 Dumbbell Pull Over
E. 3 Super Set 10 Strict Toes to Bar, 30 sec Swiss Ball Plank Roll Out.

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Hero WOD Murph 25.5.19 (GM)

PRO/R00KIES: For Time 1600 m RUN, 100 Pull Ups, 200 Push-Ups, 300 Air Squats, 1600 m Run.

ENDURANCE TEAM WOD: 4 Team mates For time 1600 m Run, 200 cal Assault, 3200 m ROW

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 15.4.19 (MGW)

PRO/ROOKIES: 3 Rounds of – 2 min MAX Cal Assault Bike, 2 min REST, 2 min Cap 15 Front Squat RX 60 kg, 20/15 Push Ups, 2 min REST.

HEAVY DAY:
Α. 4*8 Back Squat
B. 4*10 Goblet Lateral Lunges (10L+10R)
C. 4 Super Set 8 Bench Press, 16 Gorilla Alternating Row KB.
D. 3 Super Set 8 Pull Ups Loaded if possible, 8 Side Shoulder Raises
E. 3 Super Set 30 sec Side Plank adductor (each side), 20 GHD Sit Ups

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