Warm up: 3x Bear Crawl – 15mts Super man – 15 Plank 40” Mobility Skill: Front Squat 5×5 (75% Rm) 4×10 Cal Bike Sprint WOD Emom 12’ M1 10 Clean & Jerks (1db) M2 10 Burpee Step Over Box M3 50 Double Unders Body Armor 1 km Row (forte)

Warm up: Amrap 6’ Ground To Overhead – 10 Hip Extension – 20 L-Sit Up – 10 Mobility Skill 4 Rounds: Bench Press – 10 Pendlay Row – 10 Wod 2’ x 6 Rounds: Hang Clean – 5 Push Up – 10 Db Squat – 15 Rx 70/50 Sc 50/30 Fit 25/15 Body Armor 3x […]

Warm up: 60” – 40” – 20” Hollow Rock Hollow Arch 1x 10 Burpees 10 Jumping Jacks Mobility Skill Endurance 2.000mts Run WOD 5 Rounds For Time: 10 Power Snatches 15 Overhead Squats Rx 35/25 Sc 25/20 Body Armor Tabata Bike

Warm up: 3x 1’ Air Squats 20 Single Unders 1’ Russian Twist 10 Push Ups Mobility Skill: Teste Máximo de repetições (unb) Chest to bar / Pull ups Back Squats 3×12 WOD 4 Rounds For Time: 50 Double Unders 10 Push Press 25 Abmat Sit ups Rx 50/30 Sc 40/25 Body Armor 3×10 Remada unilateral […]

Warm up: Dinâmico + Mobilidade Skill: 1:00 x 5 2 Clean & Jerks WOD 4 Rounds For Time: 350mts Run 7 Hspu Body Armor 30 Cal Ski

Warm up: 3x Good Morning 10 Inchworms 5 Hollow Rock Hold 15” Mobility Skill: 4x 7 Toes to Ring 15mts Front Rack Double Kettlebell Carry 8 Muscle Snatches WOD Emom 12’ M1 Hang Snatch – 5 M2 V-Sit ups – 15 M3 Ktb Swing Russian – 15 Body Armor 2km Bike

Warm up: Amrap 5’ 100mts Run 10 Overhead Squats 10 L-sit Ups Mobility Skill: 5 Rounds 12 Bench Press 8/8 Step Box Ktb 15 Ring Row WOD 3 RFT: 15 Deadlifts 5/5 Thrusters (1Db) 20 Box Jumps 200mts Run Body Armor 3×6 Rosca direta (barra) Tríceps Elástico Elevação Lateral

Warm up: 4x Plank 30” Wall Sit 40” Bear Crawl 15mts Mobility Skill: Back Squat 4×5 Shoulder Press 4×5 Triceps box dip 4×10 WOD For Time Db Snatch 50 Burpee over Db 40 Toes to bar 30 Db Squat 20 Body Armor 1km Row

Warm up: 3x 10 Ktb Globet Squats 30 Single Unders 10 Hollow Rocks Mobility Skill: 1:30 x 6 Rounds Clean Pull Hang Clean Pull Hang Squat Clean WOD AMRAP 9’ 30 Double Unders 1 Hang Squat Clean 30 Double Unders 2 Hang Squat Cleans 30 Double Unders 3 Hang Squat Cleans Rx 60/40 Sc 40/30 […]

Warm up: 3x 10 – Russian Ktb Swings 10 – Lunges 20 – Banded Pull Aparts Mobility Skill: Split Jerk 4×5 Plank 4×40” WOD 4 Rounds For Time: 7 Strict Hspu 200mts Run 10 Push Jerk (1Db) Rx 22,5/20 Sc 20/15 Body Armor 3x Fortalecimento de punho – 10 Farmers Walk – 30mts