Warm up: 3x Muscle Clean – 5 Good moring – 5 Elbow Rotations – 10 Plank- 30” Mobility Skill: Complex A cada 2’ x 5 2 Power Cleans + 2 Squats Cleans WOD Amrap 15’ 10 Lateral Burpees 10 Power Cleans 10 Lateral Burpeaa 10 Front Squats Rx 60/45 Sc 40/30 Body Armor Condicionamento Tabata […]

Warm up: Amrap 5’ 10 – Jump Squats 10 – Push Ups 10 – V-Sit ups Mobility Skill: Emom 10’ M1 – 50 Double Unders M2 – 30 Russian Twists WOD 3 Rounds For Time: 10 – Db Overhead Walking Lunges 10 – Strict Chest to bar 400mrs – Run Rx 25/20 Sc 15/10

Feliz 2020 meus amores. Vamos fazer de 2020 o melhor possível! Warm up: 3x Jumping Jacks – 20 Run – 100mts Plank – 40” Mobility Skill: Push Press 5×5 Romanian Deadlift c/ DB WOD 3 Rounds For Time: 200mts Run 20 Chest to bar 20 Wall Balls

Warm up: Dinâmico + Mobilidade Skill Bench press 4×10 Alternar Reverse Lunge 4×10 WOD Amrap 12’ Toes to bar – 15 Db Snatch – 20 Abmat Sit up – 30

Warm up: 3x 10 jumping Jacks 5 Burpees 10 V-Sit ups Mobility Skill: Back Squat 5×2 Alternar Push Press 5×3 WOD For time: 400mts Run 30 Chest to Bar 100 Double Unders 20 Burpees

Warm up: Plank 1’ Russian Twist – 20 Hollow Rock – 10 Mobility Skill: Emom 10’ M1 – 100/200mts Run M2 – 7 Strict Pull Up WOD Emom 15’ M1 – Burpee – 10 M2 – Abmat sit up – 20 M3 – Power Clean – 7 M4 – Front Squat – 10 M5 – […]

Warm up: Amrap 6’ 15 Double unders 5 Front Squats 10 Ring Rows Mobility Skill: Front Squat 4×4 (pausa de 2”) WOD 5 Rounds For Time: 25 Double unders 10 Thrusters Rx 60/40 Sc 40/25

Warm up: Dinâmico + Mobilidade Skill: Deadlift 4×3 Alternar Rope Climb 4×1 WOD 5x A cada 3’ 5 Burpees 10 Wall balls 20 Ktb Swings (americano)

Warm up: Amrap 6’ Lateral Raises – 10 Banded Pull Aparts – 10 L-Sit Up – 10 Ais Squat – 10 Mobility Skill: Bench Press 4×10 Alternar Deficit Push up 4×5 WOD For Time: 30 Single Arm Db Clean & Jerks 30 Single Arm Db Overhead Walking Lunge Rx 25/20 Sc 15/10

Warm up: 3x 100m Run 10 Ktb Swing Russo Plank 45” Mobility Skill: Emom 10’ Strict Pull up – 7 Strict Toes to bar – 5 WOD Amrap 11’ 200m Run 15 Power Snatches 35 Abmat Sit ups Rx 50/30 Sc 40/20