Warm up: Cap 5’: Jumping Jacks – 15/ Russian Twist – 20/ Plank – 30”. Skill: Deadlift/ 4×2. Wod: Emom 16’: M1 – Max Calorias (row/bike/ski)/ M2 – 100/200m Run/ M3 – Max Sumo Deadlift High Pull (Kb)/ M4 – Max Strict Pull Up.

Warm up: 3x Deadlift – 5/ Back Squat – 5/ Hollow Rock Hold – 15”. Skill: Emom 10’: M1 – Shoulder To Over Head – 6/ M2 – V-Sit Up – 15 (bola). Wod: 21-18-15-12-9/ Wallballs/ Push ups/ Overhead squats.

Warm up: Amrap 6’: Wall Squat – 7/ L-Sit – 11”/ Banded Good Morning – 10. Skill: 4x; 1 Power Clean + 2 Hang Squat Cleans + 3/ Push Jerks. Wod: Amrap 5’: 20 DU + 1 Strict Hspu/ 30 DU + 2 Strict Hspu/ 40 DU + 3 Strict Hspu/ . . . Rest […]

Warm up: 3x Jump squat – 9/ Burpee – 9/ Plank – 40”. Skill: Back squat/ 3×9 (70-75-80%). Wod: Amrap 13’: Pull up – 8/ Ground to overhead – 10/ L-sit up – 15.

Warm up: Dinâmico + Mobilidade. Skill: Bench press 5×2. Wod: AMRAP 3: 9 Burpees over bar/ 9 Power Cleans (50/25)/ Rest 2’. AMRAP 3: 9 Burpees Over Bar/ 7 Power Cleans (60/30)_ Rest 1’. AMRAP 3: 9 Burpees Over Bar/ 5 Power Cleans (70/40).

Warm up: 3x L-Sit Up – 15/ Russian Twist – 20/ Thruster – 10. Skill: Thruster/ 5×1. Wod: 4 rounds for time of: 25 Box Jump Over/ 20 Kettlebell Swings.

Warm up: 3x 2 – Wall Walks/ 20 – Hip Extension/ 100m – Run. Skill: Emom 10’ M1 – 20 Abmats/ M2 – 8 Deadlifts Wod: For Time: 400m – Run/ 30 – Chest To Bar/ 30 – Hspu/ 30 – Toes to Bar/ 200m – Run.

Nunca desista das coisas que te dão prazer! Warm up: Cap 6’: 10 – Overhead Walking Lunges/ 10 – Hollow Rocks/ 40” – Plank. Skill: Front Squat/ 2×4 70%. 2×3 80%. 2×2 85%. Wod: Open 14.1. Amrap 10’: 30 – Double Unders/ 15 – Power Snatches. Rx 35/25.

Hoje é sexta-feira, dia de cervejaaa, ops, mas antes tem treino: Warm up: 3x Reverse Lunge – 10/ Super Man – 10/ Russian Twist – 20. Skill: Sumo Deadlift 4×10. Wod: Amrap 5’ 8 – Squat Cleans/ 100 – Double unders. Rest 1’. Amrap 5’ 20 Cal – Row/Ski/Bike (200m – Run)/ 8 – Shoulder […]

Se for pra desistir, desista de ser fraco e vem treinar! Warm up: 4x L-Sit – 20”/ Bear Crawl – 15m/ Strict Pull Up – 5. Mobilidade. Skill: 4x: Rope Climb – 2 (avançados legless Rope Climbs). 1 – Salto na caixa até chegar na altura máxima. Wod: AMRAP 12: 2 Pistols/ 2 Toes to […]