Tagged as: TOES TO BAR

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WOD 17.2.20 (MGW)

PRO/ROOKIES: 15 min AMRAP 150 Wall Ball Shots, 100 DU, 50 Toes to Bar.

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

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Team WOD 10.2.20 (MGW)

PRO/ROOKIES: Couples.
For time –
600 m run together,
40 Synchro one db Thruster RX 20 kg (20L/20R)
30 Toes to Bar I go you go (each).
30 Synchro one db Thruster RX 20 kg (15L/15R)
20 Toes to Bar i go you go (each).
20 Synchro one db Thruster RX 20 kg (10L/10R)
10 Toes to Bar i go you go (each).
600 m run together.

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

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WOD 6.2.20 (GW)

PRO/ROOKIES: 18 min AMRAP 7 Hang Power Clean RX 50 kg, 7 Shoulder to OH RX 50 kg, 12 Back Rack Alternating Lunges RX 50 kg, 12 Toes to Bar/Knees to Chest.

MASTER CLASS: 18 min AMRAP 7 Hang Power Clean RX 60 kg, 7 Shoulder to OH RX 60 kg, 12 Back Rack Alternating Lunges RX 60 kg, 5 Bar Muscle Up, 10 Toes to Bar/Knees to Chest.

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

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WOD 27.1.20 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 16 Farmer Loaded Lunges RX 24 kg each hand, 2nd 50/35 DU, 3rd 12 Toes to Bar, 4th 45 Sec Max Cal Assault Bike, 5th REST.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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WOD 14.1.20 (GW)

PRO/ROOKIES: 18 min EMOM 1st 10 Single Arm Dumbbell Push Press RX 20 kg, 2nd 12 Toes to Bar, 3rd 20 Goblet Lunges RX 20 kg.

HEAVY DAY:

12,8,6,8,10 Shoulder Press
3 Super Set 80 m Farmer Walk + 10 bench press narrow grip
3 Super sets 40 m sled push + 10 UpRight Row
3 Tri Sets 30 Sec Max L sit parallette Hold + 15 Loaded Sit Ups + 10 barbell bicep curl

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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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Team WOD 21.12.19 (GW)

PRO/R00KIES: 3 Team Mates, 1 Barbell, 1 Plyo Box, 1 Pull Up Bar.
18 min AMRAP 10 Shoulder to OH RX 40 kg, 10 Box Jumps, 10 Toes to Bar.

ENDURANCE WOD: 3 Team mates 1000 m Run, 1000 m Ski Erg as a team, 800 m Run, 100 Cal Assault Bike as a team, 600 m Run, 150 Burpees as a team, 400 m Run. 35 min Cap.

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 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

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WOD 13.12.19 (MGW)

PRO/R00KIES: For time 800 m Run, 21-15-9 Toes to Bar, Hang Power Clean RX 50 kg, 800 m Run.

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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