Tagged as: PUSH UPS

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HOME WOD vol 20 #staysafe #μένουμεσπίτι

PRO/ROOKIES: 4 Rounds of: 1 min AMRAP 5 Air Squat, 10 Jump Squat, 1 min REST, 1 min AMRAP 10 Shoulder Taps, 5 Plyo Push Ups, 1 min REST, 1 min AMRAP 10 V Ups, 10 Superman Back Extensions, 1 min REST.

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Υ.Γ Εύχομαι να είστε όλοι και οι οικείοι σας υγιείς και δυνατοί! Υπομονή, προσοχή και σύντομα θα είμαστε ξανά μαζι.
Δημήτρης Μώρος.

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WOD 16.3.20 #μένουμεσπιτι #staysafe

PRO/ROOKIES: 9 min EMOM 1st 15 Split Squat each leg, 2nd 5 reps of 6 mountain Climbers + 2 Push Ups, 3rd 20 Leg Raises. 2 min REST.
9 min EMOM 1st 60 Sec Max Lateral Shuffle Run, 2nd 20 High Pull RX 10 kg, 3rd 15 Obligue Crunches each side.
*RX 10 kg Vest – or a loaded Back Pack 10 kg.
You can find the video on dimitris Moros Instagram & Youtube account.

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WOD 12.3.20 (GW)

PRO/ROOKIES: 3 Rounds for time 25 OH Squat RX 40 kg, 15 Toes to Bar. Cash Out 50 Push Ups.

MASTER CLASS: 3 Rounds for time 25 OH Squat RX 50 kg, 20 Toes to Bar. Cash Out 70 Push Ups.

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 3.3.20 (MGW) Hello Spring!

PRO/ROOKIES: 20 min AMRAP 50/40 Air Squat, 40/30 Push Ups, 30/20 KB Swing RX 24 kg, 400 m Run.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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WOD 22.2.20 (GW)

PRO/ROOKIES: 20 min EMOM ODD Chelsea 5/3 Pull Ups, 10/7 Push Ups, 15/10 Squat, EVEN 7 Hang Power Clean RX 60 kg.

ENDURANCE WOD:
2 min Burpee Tyre Flip Jump through, 2 min REST, 2 min Speed Fit, 2 min REST, 2 min Assault, 2 min REST,
2 min Burpee Tyre Flip Jump through, 1 min REST, 2 min Speed Fit, 1 min REST, 2 min Assault, 1 min REST,
2 min Burpee Tyre Flip Jump through, 30 sec REST, 2 min Speed Fit, 30 sec REST, 2 min Assault, 30 sec REST.

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 3.1.20 (MGW)

PRO/R00KIES: 20 min AMRAP 400 m Run, 10 Toes to Bar, 16 alternating Suitcase Lunges RX 24 kg, 15 Push Ups.

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 14.12.19 (GW)

PRO/R00KIES: Five 3 min AMRAPs 3 Front Squat RX 60 kg, 6 Push Ups, 9 KB Swings RX 24 kg. 1 min REST between each AMRAP.

ENDURANCE WOD: 5 min MAX A. Speed Fit, B. Ski Erg, C. Assault Bike, D. AMRAP 50 DU, 10 Burpees. 3 min REST between Stations.

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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Benchmark Saturday ANGIE 7.12.19 (MGW)

PRO/R00KIES: ANGIE. For time 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squat.

ENDURANCE WOD: TABATA A. Tyre Flips Jump on/off, B. Speed Fit, C. Ski Erg, D. Burpees Bar Touch.

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 29.11.19 (MGW)

PRO/R00KIES: 5 min AMRAP 50 Toes to Bar/Knee to Chest, Max Cal ROW, 2 min REST, 5 min AMRAP 70/50 Push Ups, Max Cal Assault Bike, 2 min REST, 5 min AMRAP 50 KB Swing RX 24 kg, Max Cal Ski Erg, REST 2 min, 5 min AMRAP 600 m Run, Max DU.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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