Tagged as: THRUSTERS

.

Benchmark Thursday 27.2.20 (GW)

PRO/ROOKIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups. 9 min Cap. 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

MASTER CLASS: Heavy Fran 21-15-9 Thrusters RX 50 kg, Strict Pull Ups. 9 min Cap, 2 min REST after the Cap then Sally Up, Sally Down Back Squat, use the same load with the Fran.

HEAVY DAY:
A. super set 4*5 Dead Lift + 10 Bench Press
B. super set 3*20 box step up + Max decline push ups
C. three set 3*10 Single leg db dead lift + 12 Dips + 12 french press seated
D. three Set 20 loaded sit ups + 15 side throws + 8 strict toes to bar

Book your Class


FitnessArt
/0
/

WOD 3.2.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 12 Thrusters RX 40 kg, 2nd 200/150 m Row, 3rd 3/2 Legless Rope Climb or 8 Strict Chin Ups, 4th 12/9 Cal Assault Bike, 5th REST.

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

Book your Class


FitnessArt

WOD + Benchmark 16.1.20 (GW)

PRO/ROOKIES: 5-7-9 Front Squat RX 60 kg, Strict Hand Stand Push Ups. 6 min Cap. Then Fran 21-15-9 Thruster RX 40 kg, Pull Ups.

MASTER CLASS: 5-7-9 Front Squat RX 80 kg, Strict deficit Hand Stand Push Ups. 5 min Cap. Then Heavy Fran 21-15-9 Thruster RX 50 kg, Strict Pull Ups.

HEAVY DAY:
12,8,6,8,10 Dead lift
12,8,6,8,10 Pull ups loaded if possible
3 super Set 15 slow Swiss ball curls + 12 Narrow grip barbell Row
3 tri sets 16 (8+8) dumbbell single leg dead lift, + 12 Chin ups + 20 GHD oblique Sit Ups

Book your Class


FitnessArt

WOD 17.12.19 (GW)

PRO/ROOKIES: 20 min EMOM 1st 9 Thruster RX 50 kg, 2nd 16 alternating (8L/8R) Renegade Rows RX 20 kg, 3rd 12 Toes to Bar, 4th 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

Book your Class


FitnessArt

Team WOD 25.11.19 (MGW)

PRO/ROOKIES: Couples. For time as a team 800 m Run, 50 Thrusters RX 40 kg, 50 Pendley Rows RX 40 kg, 400 m Run, 40 Thrusters, 40 Pendley Rows, 200 m Run, 30 Thrusters, 30 Pendley Rows.

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

Book your Class


FitnessArt

Hero WOD Saturday ARTIE 16.11.19 (GW)

PRO/R00KIES: ARTIE 20 min AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats, 5 Pull Ups, 10 Thrusters RX 40 kg.

ENDURANCE WOD:
2 min Max cal, 1 min REST, 1 Min Max Cal, 1 min REST, 45 sec Max Cal, 1 min REST, 30 sec Max Cal, 1 min REST.
a. Speed Fit
b. Ski Erg
c. Assault Bike.

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)

Book your Class


FitnessArt

Benchmark Thursday 31.10.19 (GWM)

PRO/R00KIES: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 10 min Cap. 5 min Strict Rest from your personal FRAN time. Then 1000/800 m Run 6 min Cap.

MASTER CLASS: Fran 21-15-9 Thrusters RX 40 kg, Pull Ups 6 min Cap. 3 min Strict Rest from your personal FRAN time. Then 1000 Run 9-7-5 Heavy Thrusters RX 50 kg, Bar Muscle Up 12 min Cap.

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

Book your Class


FitnessArt

WOD 14.9.19 (MGW)

PRO/R00KIES: For time
9 Thruster RX 40 kg, 9 Chest to Bar Pull Ups, 500 m Run,
12 Thruster RX 40 kg, 12 Chest to Bar Pull Ups, 500 m Run,
15 Thruster RX 40 kg, 15 Chest to Bar Pull Ups, 500 m Run,
21 Thruster RX 40 kg, 21 Chest to Bar Pull Ups, 500 m Run,

ENDURANCE WOD: 3 Rounds for time Relays 2*400 m Row, 2*400 Run, 2*15 Cal Assault.

HEAVY DAY:
A. 4*8 Shoulder Press
B. 3*40 m Sled Sprint Push
C. 4 Super set 20 Standing Arnold alternate shoulder presses, 20 step elevated Single leg bridges
D. 3 Tri set 20 alternate dumbbell front shoulder raises, 20 Band Reverse flies, 8 single dumbbell dead lifts.

Book your Class


FitnessArt

WOD 22.9.19 (MGW)

PRO/R00KIES: For time 1000 m Run then 5-10-15-10-5 Thrusters RX 50 kg, Toes to Bar.

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

Book your Class


FitnessArt

WOD 20.7.17 (WG)

PRO/R00KIES: Open CrossFit Games 14.5 WOD – For time 21-18-15-12-9-6-3 Thrusters 40 kg, Bar Facing Burpees.

ENDURANCE: 5 min Max Ski Erg, 3 min REST, 5 min Max Assault, 3 min REST, 800 m Run 5 min Cap, 3 min REST, 2 min Max Ski Erg, 1 min REST, 2 min Max Assault, 1 min REST, 200 m Run 2 min Cap.

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

Book your Class


FitnessArt

UA-17579210-1