Warm up: Amrap 6’ 20 Jumping Jacks 20 Jumping Jacks (invertido! 20 Saltos (senta e pula) Skill: Emom 10’ 40”on / 20”off M1 Snatch M2 abdominal (pernas) WOD 6x 40”on / 20”off 1 push ups + 2 Shoulder Taps + 1 Salto Rest 2’ 6x 40”on / 20” off 2 Rever Lunges + 2 Mountain […]

Core 5x 10 Super man 15 L-sit ups 20 Leg Pikes Rest 1’

Warm up: 3x 10 Hollow Arch 20 Hollow Rocks 30 Russian Twists Mobility Skill: Emom 12’ 10+10 Step Box 15 Sumo Deadlift High Pull 20 V-sit ups (alternando) WOD 5 séries / rest 1’ 3’ 30 Squats / Max Wall Sit 2’30” 30 Squats / Max Lunges 2’ 20 Squats / Max Remadas 1’30” 20 […]

Warm up: Amrap 6’ 5 Inchworms 15 Hip extension c/ pernas na cadeira Plank Lateral 20”+20” Mobility Skill: Emom12’ 40” on/ 20” off M1 Deadlift M2 Plank M3 Push Press WOD 5 séries / Rest 1’ 3’ 30 Thrusters Max Push ups 2:30 25 Thrusters Max Squats c/ peso 2:00 20 Thrusters Max Burpees 1:30 […]

Warm up: Tabata 1 Sprawl Tabata 2 Mountain Climbers Mobility Skill: 10’ 40” on/ 20” off M1 Flor Press M2 Remada curvada Amrap 4’ x 4 Rounds Abre com: 100 DU/ 100 SU/ 100 Double Taps Máximo de Rounds de: 15 Swings 15 Jump Squats 10 V-Sit Ups 10 Burpees *despois do 4’ descansar 1’

Treino de CORE: 80 Hollow Rocks *A cada quebra 20” de prancha lateral para cada lado

Warm up: 4x Elevação Frontal – 10 Good Morning – 10 Elevação dos calcanhares + Elevação dos joelhos – 20 cada Mobility Skill: 10’ 40” on / 20” off M1 Step Box c/ peso – 20 M2 L-Sit – 20 Workout Amrap 18’ 20 Abmat sit ups sem peso 15 Clean & Jerks 10 Reverse […]

Warm up: Amrap 5’ Hollow Rock 10 Reverse Lunge 10 Shoulder Press 10 Mobility Skill Emom 8’ Ktb Swing 20 Russian Twist 30 WOD A cada 2’ x 10 Rds 20 Ground to Overhead 8 Burpees * Descansa o que sobrar dos dois minutos.

Warm up: Amrap 6’ 20 Jumping Jacks 20 Jumping Jacks (invertido) 20 Skippings 20 Remadas curvadas Mobility Skill Tabata 1 Prancha lateral Tabata 2 Prancha frontal WOD Método continuo Amrap 17’ 10 Thrusters 10 Sumo deadlift high Pull 10 Abmat Sit ups 10 V-Ait ups (alternados)

CORE 5x 10 Hollow Rock 10 Hollow Arch 15 L-sit Ups c/ peso 15 Super Man Rest 2:00