Tagged as: SKI ERG

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WOD 3.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Front Squat RX 60 kg, 2nd 15 Hand Release Push Ups, 3rd 12 Cal Ski Erg (45 sec Cap), 4th 15 Ring Rows, 5th REST.

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 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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WOD 26.11.19 (GW)

PRO/ROOKIES: 25 min EMOM 1st 16 Alternating KB or DB Snatches RX 24 kg, 2nd 12 Cal Ski Erg, 3rd 10/8 Strict Chin Ups, 4th Single Rack Box Step Ups RX 24 kg, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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WOD 22.11.19 (MGW)

PRO/R00KIES: 20 min EMOM 1st 45 Sec Max Ski Erg, 2nd 45 Sec Max Renegade Rows RX 20 kg, 3rd 45 Sex Max Wall Ball Shots, 4th 45 Sec Max DU, 5th REST.

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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WOD 13.11.19 (M)

PRO/R00KIES: Every 2 min for 30 min, 250/200 m Row, 400/300 m Speed Fit, 15/12 Cal Ski Erg, 15/12 Box Jump, 15/12 Assault Bike

HEAVY DAY:
A.4 Super Sets 5 Dead Lift + 40 m Sled Push
B.3 Super Sets 16 Farmer Loaded Back Step Lunges (6L/6R)+ 12 Hip Thrusters
C.4 Super Sets 5 Loaded Negative if possible strict Pull Ups + 16 Renegade Rows
D.3 Super Sets 12 Inverted Rows elevated feet + 10 Barbell High Pull Row Wide Grip
E. 3 Tri Set 20 GHD Sit Ups, 15 Banded Wood Chops , 12 Slam Ball Throws.

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WOD 4.11.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 45 sec MAX Cal Ski Erg, 3rd 15/12 Ring Dips, 4th 200 m Run, 5th REST.

HEAVY DAY:
A.4 Super Sets 5 Back Squat + 7 Box Jump RX 75 cm
B.3 Super Sets 12 Front Rack Lunges (6L/6R)+ 20 Jump Lunges
C.4 Super Sets 5 Bench Press + 10 Plyo Push Ups (use step if possible)
D.3 Super Sets 10 Incline Dumbbell Bench Press + 10 Ring Dips
E. 3 Tri Set 20 Russian twists, 15 Loaded Sit Ups, 15 Ghd Back Extensions

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Team WOD 30.10.19 (M)

PRO/R00KIES: 5 Team mates. Every min for 25 min A.Assault Bike for Cal, B.Speed Fit for Cal, C.Ski Erg for Cal, D.50 DU, E.1 min Plank.

HEAVY DAY:
A. 4 Super Sets 8 Front Squat + 8 Strict loaded pull ups (med ball between legs)
B. 3 Super Sets 20 meter single rack walking lunges (10L/10R) + 10 Pendley Rows
C. 3 Super Sets 15 leg Curl Swiss Ball + 15 Ring Rows
D. 3 Tri sets 16 GHD Obligue Sit UPS + 12 Slam Balls + 40 mountain climbers

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WOD 14.10.19 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 9 Dead Lift RX 100 kg, 2nd 15 Chest to Bar Pull Ups/Pull Ups, 3rd 12 Cal Ski Erg, 4th 200 m Run, 5th REST

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 2.10.19 (M)

PRO/R00KIES: 3 Rounds of – 2 min MAX effort,
A.Cal Prison Style Assault Bike,
B.Cal Ski Erg,
C.200 m Run + Max DU,
REST 2 min between each station.

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 18.9.19 (M)

PRO/R00KIES: 2 Rounds of:
2 min Max Assault, 1 min REST,
2 min Max DU, 1 min REST,
2 min max ROW, 1 min REST,
2 min Max Ski Erg, 1 min REST,
2 min Max Shuttle Run, 1 min REST.

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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