Warm up: 3x 5 Ring Rows 10 Slow Air Squats 15 L-Sit ups Mobility Skill: Complex A Cada 1:00 x 5 Rounds 3 Power Cleans + 3 Hang Cleans WOD Emom 12’ M1 – Power Cleans – 5 M2 – Wall Balls – 10 M3 – Abmat Sit Ups – 20 (plate) Rx 60/40 Sc […]
Warm up: 3x 20 Jumping Jacks 100mts Run 5 Burpees Mobility Skill: Emom 10’ 2 Front Squats WOD For Time: 30 Push Press 800mts Run 20 Chest To Bar Rx 50/30 Sc 40/20 Body Armor 2x 20 Russian Twist 20 Super Man
Warm up: 3x V-Sit up – 10 Hollow Rock – 10 Reverse Lunge – 10 Front Plate Raises – 10 Mobility Skill: Emom 10’ M1 – 3 Wall Walk M2 – 30” Wall Squat Hold WOD 3 Rounds For Time: 50 Double Unders 6 Snatches Rx 70/40 Sc 40/30 Body Armor 4×10” L-Sit 4×7 Cal […]
Warm up: 3x Tabata 1 Squat Rest 1’ Tabata 2 Plank Mobility Skill: Deadlift 5×5 Shoulder Press Db 5×5 WOD For time: 21-15-9 Thruster Burpee Rx 40/25 Sc 30/20 Body Armor 3×5 Rosca direta Tríceps elástico
Warm up: 3x Bear Crawl – 15mts Hollow Arch – 15 Mountain Climber – 10 Mobility Skill: Back Squat 5×5 (70/75%) Lateral Raises 5×10 WOD Amrap 12’ 60 Double Unders 5 Bar Muscle ups/Pull Ups 10 Push press Rx 25/20 Sc 20/15 Body Armor Tabata Hollow Rock
Warm up: Dinâmico + Mobilidade Skill: Bench Press 5×2 Db Front Raises 5×6 WOD Amrap 15’ 200mts Run 20 Abmat Sit ups 350mts Run 30 Abmats Sit ups 400mts Run 40 Abmats Sit ups
Warm up: Amrap 6’ Push up – 3 Farmers Walk – 15mts Ground to Overhead – 8 Plank Lateral – 20”+20” Mobility Skill: Emom 8’ M1 Strict Toes To Bar – 7 M2 Ktb Swing Russian- 15 WOD 5 Hang Snatches 40 Push ups 10 Hang Snatches 20 Push ups 15 Hang Snatches 10 Push […]
Warm up: 3x 100mts Run 15 Hollow Rocks 15 Hip Extension Mobility Skill: Front Squats 5×2 Cal Bike 4×10 WOD 3 RFT 10 Strict Pull ups 10 Sumo Deadlifts High Pull 350mts Run Rx 50/30 Sc 40/25 Body Armor Rosca direta Tríceps Banded Lateral Raises 3×6
Warm up: 3x Burpee – 5 L-sit up – 10 Russian Twist – 20 Mobility Skill: Emom 8’ M1 – Abmat Sit up – 20 M2 – Double unders – 50 WOD For Time: 10 Power Cleans 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats Rx 60/40 Sc […]
Warm Up: 3x 7 Ktb Deadlifts 20”+ 20” Plank Lateral 5 Inch Worms Mobility Skill: Deadlifts 3×5 (75% Pr) Shoulder Press 3×5 WOD For Time: 1.000mts Row 30 Deadlifts 45 Bar Facinh Burpees Rx 100/70 Sc 60/40 Body Armor 4×10 Russian Twist Hollow Arch