Tagged as: THRUSTERS

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WOD 11.6.19 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Thrusters RX 50 kg, 2nd 16 Renegade Rows (8L/8R) RX 20 kg, 3rd 20/15 Sit Ups.

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

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Hero WOD Jason Holbrook 18.5.19 (MGW)

PRO/R00KIES: 10 rounds For time, 5 Thruster RX 50 kg, 10 Pull-ups, 100 meter Sprint, 1 min strict REST.

ENDURANCE WOD: 5 sets 400 m Run with 1 min Rest between sets. Then 12 min EMOM 1st min 10 Burpees Jump Over the box, 2nd 12 Cal Assault, 3rd 12 Cal Ski Erg.

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 13.5.19 (MGW)

PRO/ROOKIES: Fran for time 21-15-9 Thrusters RX 40 kg, Pull Ups. 8 min Time Cap. 4 min Strict rest from your time then For time 1500 m Run 8 min time 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.

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CrossFit Games Open 19.5 WOD 26.3.19 (GW)

PRO/ROOKIES: For time 33-27-21-15-9 Thrusters RX 40 kg, Chest to Bar Pull Ups/Pull Ups. 20 min Cap

HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 12.3.19 (MGW)

PRO/ROOKIES: 20 min EMOM ODD 7 Thruster RX 50 kg, 7 Chest to Bar/Pull Ups, EVEN 40 DU/60 SU
HEAVY DAY
A. 4*5 Back Squat
B. 3*10 Bulgarian Split Squat Super Set 3*15 Swiss Ball Leg Curl
C. 4*5 Bench Press
D. 3*12 Dips Super Set Super Set 12 High Pull Barbell Row
E. 3*10 Strict Hanging Leg Raises Super Set 3*12 GHD Back Extensions

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WOD 14.2.19 (GW)

PRO/ROOKIES: 21-15-9-7 Thrusters RX 40 kg, Toes to Bar.

MASTER CLASS: Jason Khalipa workout: Partner Workout ”I go you go”

8 Rounds 3 Hang Squat Clean RX 90 kg, 5 Strict Pull Ups, 7 Burpees.

HEAVY DAY:
A. Super set 4*6 Dead lift – 4*8 Bench Press
B. Super set 3*16 Box Step Up farmer loaded (8L/8R) – 3*10 single arm kb press.
C. Super Set 3*12 Hip Thrusters – 3*15 push ups
D. Super set 3*12 Strict leg raises (απο το μονόζυγο) 3*10 Barbel Curls
E. 3*12 GHD leg raises ( hip extensions)

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WOD 27.11.18 (GW)

PRO/ROOKIES: 12 min Ladder 3,6,9,12,15,18,21… Hang Power Clean RX 40 kg, Thrusters RX 40 kg, Chest to Bar/ Pull Ups. Buy in 50 Sit Ups.

HEAVY DAY

10,8,6,8,10 Front Squat
10,8,6,8,10 Bench Press
3 super Set 20 (10+10)farmer loaded back lunges from step + 12 dumbbell bench press with rotation
3 trisets 10 Sumo Squat, 12 Pull Over, 10 dips



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Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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HERO WOD DANNIEL 15.9.18 (MGW)

PRO/ROOKIES: HERO WOD DANNIEL 50 Pull Ups, 400 m Run 21 Thruster RX 40 kg, 800 m Run, 21 Thruster RX 40 kg, 400 m Run, 50 Pull Ups.

ENDURANCE WOD: EVERY 4 min For 24 min A.1 min MAX Cal Ski Erg + 250 m RUN. B. 1 min MAX Burpees + 250 m RUN. C. 1 min MAX ROW + 250 m Run. 2 min REST.
Then 3 sets of 1 min Plank (elbows) + 30 sec max V Ups. 1 min rest between sets.

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HEAVY DAY

4*8 Dead lift
3*16 Box Step Ups Goblet Loaded
4*10 Filly Press
3*10 Side shoulder raises
3*12 KB Swing
3*10 Barbell Bicep Curls



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