Warm up: 4x 5 Air Squats 5 Push ups 20 Russian Twists 20 Sit Ups Mobility Skill: 40”on/20”off Shoulder Press + Tríceps Deadlift WOD A1/A2 – Amrap 3’ x 6 A1 10 Jump Lunges + 10 Push Ups 10 Sprawls + 10 M. Climbers Rest 1’ A2 10 Jump Squats + 10 Push Press 10 […]

Warm up: 3x 40” on / 20” off CORE Turk Sit up V Sit up Plank Mobility Skill: Emom 9’ M1 14 Pistols (banco) ou 20 Lunges M2 20 Russian Swings M3 50 Skippings *pistol (c/ peso ou s/ peso) WOD A cada 3’ x 6 Rounds: 10 Devil Press 11 Hang Squat Cleans 8+8 […]

CORE 70 Hollow Rocks (A cada quebra 15” de prancha pra cada lado) Treino completo comemorativo no feed do instagram.

Warm up: 21-15-9-3 V-Sit Ups Jumping Jacks (invertido) Super man Mobility Skill Emom 7’ M1 5 Strict Press + 6 Hand Release Push ups WOD Amrap 15’ 20 Ground To Overheads 40 Mountain Climbers 20 Db Squats 40 Mountain Climbers 20 L-Sit Ups

Treino Dia das Mães WOD: Método – Jogo Completar 100 Burpees 2’ 5 Thrusters 10 Jump Squats 15 Mountain Climbers O que sobrar Máx de burpees Rest 1’

Warm up: Amrap 6’ 25 Double Taps 10 Deadlifts 10 L-Sit Ups 10 Plank up Downs Emom 30’ M1 – 15 Sprawls M2 – 40” Skippings M3 – 15 Push ups M4 – Step Box c/ Peso M5 – 8 Devil Press / GTOH M6 – 20” Abmat Sit ups

Treino de core 4x 15 V-Sit ups 15 Turk Sit ups 30” Plank 20”+20” Plank Lateral Treino de core 4x 15 Hollow Rock 15 Hollow Arch 30 Russian Twist 10 L-ait ups Rest 2’

Warm up: Amrap 6’ 20 Polichinelo invertido 30 Leg Pikes 20” + 20” Side Plank 15 Turk sit ups Mobility Skill: Emom 9’ Remada Curvada – 20 Russian Twist – 20 Floor Press – 20 WOD Amrap 14’ Pistols – 10 (c/ peso) Mountain Climbers – 30 Hang Squat Cleans – 10 V-Sit Ups – […]

Warm up: 3x 20 Jumping Jacks 20 Snatches 10 L-Sit ups Mobility Skill Emom 8’ M1 30 Shoulder Taps M2 30 Russian Twist WOD 10 Rounds For Time: 5 Hspu ou Push ups 10 Squats (livre ou com peso) 15 Push Press Rest 30”

Warm up: 8-10-12-10-8 Agacha e salta Shoulder Press Mobility Skill: Tabata Hollow Rock Hollow Arch Workout A cada 1’30” x 7 Rounds 7 Ground to Overheads 7 Thrusters 7 Sprawls