Warm up: 3x Ground To Overhead – 8 Bear Crawl – 15 mts Plank – 40” Mobility Skill Emom 10’ M1 Deadlfit – 7 M2 Devil Press – 8 WOD 3’ x 4 Rounds Burpee over Bar – 8 Push jerk – 8 Front Squat – 8 Rx 60/40 Sc 40/25 Body Armor 1km Row

Warm up: 200mts Run 20 Russian Twist 200mts Run 20 L-sit Ups Mobility Skill: Max de Pull ups (unb) WOD 3 Rounds For Time: 350mts Run 5 Hang Snatches 5 Back Squats Rx 70/45 Sc 50/30 Body Armor 2x 15 Hip Thrusts 10 Deadlift kb

Warm up: Amrap 6’ Inchworms – 5 Hollow Rock Hold – 20” Ring Row – 7 Hollow Arch Hold – 20” Mobility Skill Emom 7’ 1 Pausa Strict Hspu 1 Strict Hspu 1 Hspu 2 Pausa Strict Hspu 2 Strict Hspu 2 Hspu . . . WOD Amrap 9’ 3 Clean & Jerks 3 Toes […]

Warm up: 21-15-9 Jumping Jacks V-Sit Ups Mobility Skill: Emom 10’ Back Squat (com pausa) 1-2 50% 3-4 53% 5-6 56% 7-8 59% 9-10 62% 5 Rounds: 1’ Wallballs (20/14) 1’ Alternating Dumbbell Power Snatches 1’ Double Unders/ Single Unders 1’ Rest

Warm up: 3x Lateral Squat – 10 Wall Squat – 7 Leg Pikes – 20 Mobility Skill Emom 10’ Front Squat – 2 (70-80% Pr) WOD 4 Rounds For Time: Hang Squat Cleans – 5 Strict Pull ups – 8 Run – 100mts Rx 80/50 Sc 50/30 Body Armor 2x Elevação Frontal – 10 Elevação […]

Warm up 3x Ring Row – 8 Reverse Lunge – 10 Plank Lateral – 20” + 20” Mountain Climber – 10 Mobility Skill 1:30 x 6 Max Stric Hspu (unb) WOD Emom 15’ M1 Wall Ball 10 M2 Db Snatch 16 M3 Abmat Sit Up 20 Rx 25/20 Sc 20/15 Body Armor 1km Row

Warm up: Amrap 6’ 15 Jumping Jacks 7 Push Ups 40” Plank Mobility Skill 1:30 x 6 Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11 Deadlifts + 7 Push Jerks Set 4: 11 Deadlifts + 5 Push Jerks Set 5: 11 Deadlifts + 3 […]

Warm up: 3x Russian Twist – 20 Thruters – 7 Mts – 100 Mobility Skill Back Squat 4×5 (75% Rm) WOD 4’ x 5 Rounds: 50 Double Unders 5 Bar Muscle ups 5 Power Snatches

Warm up: Tabata 1 Hollow Rock Hollow Arch Mobility Skill Push jerk 5×2 WOD 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees 400mts Run 3 Rounds: 9 Front Squats 7 Toes to Bar 5 Lateral Barbell Burpees Rx 60/40 Sc 40/30

Warm up: Dinâmico + Mobilidade Skill Emom 10’ M1 Max de Strict Pull ups M2 10 Shoulder Press WOD Macho Man Amrap 4’ Max Rounds Macho Man Rest 2’ Amrap 4’ Max Rounds Macho Man Rx 80/50 Sc 60/40 Body Armor 3x 20 Banded pull aparts 15 V-sit Ups