Warm up: 3x 10 Ohs 20 Skipping 20 Jump Jacks (invertido) Endurance – Capacidade Aeróbica Emom 30’ M1 Burpee – 8/10 M2 Squat Snatch – 15/20 M3 Remada – 20/25 M4 Russian Twist – 30 M5 DU/SU/JJ – 40/50 Core 5 Séries Good Moring – 15 L-Sit up – 15 Leg Pikes – 20 Rest […]

Warm up: Amrap 5’ 10 – Abmat Sit Up 10 – Hollow Rocks 25 – Double Hops Mobility Bloco 1 Amrap 8’ 10 Push Press 10 Sprawls 10 Push Ups Bloco 2 Amrap 15’ 20 Ground to Overheads 20 V-sit ups 20 Squat c/ peso 20 Jump Squats

Warm up: 3x 30 Russian Twist 20 Pull over 10 Mountain Climbers Bloco 1 Emom 7’ Sumô deadlift high pull – 10 Elevação Frontal – 6 Hollow Arch – 10 Bloco 2 Amrap 15’ Ground to Overhead – 7 Hang Power Snatch – 7 V-Sit up (alternando) – 20

Core Emom 8’ M1 Hollow Arch – 10 + Russian Twist – 30

Warm up: 4x 20 V-sit ups 20 Abmat sit ups 20 Super man Mobility Bloco 1 Amrap 6’ Z-Press (sentado) – 8 Bulgarian Squat – 8+8 Bloco 2 2 Rounds: 1:30 30 Remadas O que sobrar max. de burpees Rest 1’ 1:30 30 Push Jerks O que sobrar max. de burpees Rest 1’ 1:30 30 […]

Warm up: Amrap 5’ 20 Single Unders/ Double hops 20”+20” Plank Lateral 20 Skipping Bloco 1 Emom 9’ 40”on/ 20”off Deadlift c/ peso Ktb Swing Prancha alta Bloco 2 Amrap 20’ (A cada 5’ descansa 1’) 5 Burpees 10 Push ups 15 Air Squats

Core 80 Hollow rocks * a cada quebra 20” prancha lateral

Warm up: Tabata 1 Jumping Jacks Tabata 2 Sprawls Bloco 1 Amrap 9’ Lunge – 16 Russian Twist – 30 Remada curvada – 15 Bloco 2 Emom 20’ M1 Step up c/ peso – 20 M2 L-sit ups – 20 M3 Jump Lunges – 14 M4 Shoulder Press – 15

Warm up: 3x Inchworms 5 Mountain Climbers 10 Plank 40” Mobility Bloco 1 – Emom 9’ – 40”on/20”off Wall Sit Plank Shoulder Press (parado) Bloco 2 Amrap 17’ Hspu – 5 Devil Press – 10 Sit ups – 15 Squat – 20 (peso)

Warm up: Amrap 5’ Good Morning 10 L-Ait ups 15 Jumping Jacks 20 Skill: Emom 9’ 40” on / 20” off M1 Clean Jerks M2 Stiff M3 Burpee WOD 7 Rounds 40” on / 20” off Pistol c peso Push press Abmat sit ups