Warm up: Amrap 6’ 5 push ups 10 Wall Squats 200mts Run Mobility Skill: Back Squat 4×3 Deadlift 4×3 WOD Emom 20’ M1 15/12 cal Row/Bike/Ski M2 10 Burppes M3 12 Clean & Jerks (1db) M4 20 Russian Twist M5 Rest

Day 1 – Corrida 800m, 50 Agachamentos – 3 Séries Day 2 – 2 10 Flexões, 10 abdominais, 10 Agachamentos – 10 Séries Day 3 – 200 Agachamentos por tempo + 50 flexões Day 4 – 4 “Susan” – Corrida 200m, 10 Agachamentos, 10 flexões – 5 Séries Day 5 – 20 Burpees, 25 flexões […]

Warm up: 3x Hollow Rock Hold – 20” Wall Walk – 2 Single Unders – 20 Mobility Skill Amrap 8’ 3 Strict Handstand Push ups 25 Abmat Sit ups WOD 3 Rounds For Time: 10 Hang Cleans 50 Double Unders 10 Front Squats Rx 60/40 Sc 40/30

Warm up: 3x Lunge – 10 V-Sit Up – 10 Ring Row – 10 Mobility Skill Thruster 5×2 L-Sit 5×10-15” WOD For Time: 400mts Run 5 Rounds Cindy 400mts Run 5 Rounds Cindy Body Armor 1km Row

Warm up: 3x Bear Crawl – 15mts Hip Extension – 20 Plank – 40” Mobility Skill: Emom 10’ M1 – 50 Double Unders M2 – 100/200mta Run WOD 40 – Wallballs 30 – Box Jumps 20 – Ktb Swings (russo) 10 – Burppes Box Jump Overs

Warm up: 3x 10 Globet Squats 10 Single Arm Db Strict Press 20 Russian Twists Mobility Skill 5x 1 High Hang Clean 1 Hang Clean 1 Clean WOD 10 RFT: 5 Stric Pull ups 10 Cal Row/Bike/Ski/100mts Run 15 Air Squats Body Armor 3×10 Elevação Lateral Elevação Frontar

Warm up: Tabata 1 Plank Tabata 2 Burpee Mobility Skill Back Squat 10 – 60% 5 – 70% 3 – 75% 2 – 80% Alternar Wall Sit 4 – 40” WOD Amrap 9’ 15 Deadlifts 10 Hang Clean & Jerks 25 Abmat Sit ups Body Armor 1 km Row

Warm up: 3x 15 Hollow Rocks 15 V-Sit Ups 5 Push Ups Mobility Skill Amrap 8’ 2 Hspu 200mts Run 4 Hspu 200mts Run 6 Hspu 200mts Run . . . WOD Cada 2’ x 6 Rounds 50 Double Unders 5 Power Snatches Rx 60/40 Sc 40/25 Body Armor 3×10 Rosca direta Tríceps Banded

Warm up: 3x 10 – Jumping Jacks 10 – Air Squats 10 – L-Sit Ups Mobility Skill Push Press 4×3 Shoulder Press 4×1 WOD 2 Rounds For Time: 20 Toes to Bar 10 Devil Press 10 Front Squats Body Armor Air Bike 5x 20” Sprint 40” Leve

Warm up: 7 Rounds: 3 Air Squats 4 Push Ups 5 Sit ups Mobility Skill: Complex A cada 1:30 x 4 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Jerk WOD 4 Rounds: AMRAP 4’ 20 Ktb Swings 5 Stric Pull ups 15 Hollow Rocks Max 10mts Run