Warm up: 3x Jumping Jacks – 20 Burpee – 6 Russian Twist – 20 Mobility Skill: Shoulder Press 5×2 Alternar Back Rack Lunge 5×10 WOD For Time: 50 Double Unders, 20 Burpees 50 Double Unders, 20 Wallballs 50 Double Unders, 20 Deadlifts 50 Double Unders, 20 Wallballs 50 Double Unders, 20 Burpees Rx 100/70 Sc […]

Warm up: 3x Reverse Lunge – 10 Hollow Rock – 15 Hip Extension – 20 Mobility Skill: Front Squat 1×5 50% 1×3 60% 1×2 70% 1×1 80% 1×1 Heavy Alterna Isometric wall squat 5×40” WOD Emom 12’ M1 Wall Ball – 15 M2 Hang Squat Snatch – 10 M3 V-Sit up – 20 M4 Rest […]

Warm up: Amrap 5’ 10 Wall Squats 20 Banded Pull Aparts 15 L-Sit ups Mobility Skill: Single Arm Db Bench Press 4×10+10 Single Arm Db Row 4×10+10 WOD AMRAP 5: 600 Run 1 Round Cindy AMRAP Clean and Jerks Rest 2 AMRAP 5: 400 Run 2 Rounds Cindy AMRAP Clean and Jerks Rest 2 AMRAP […]

Warm up: Amrap 6’ 10+10 Front Raises / Lateral Raises 5 Inchworms 10 Super man Mobility Skill: Emom 10’ M1 Ktb Swing – 15 M2 Handstand Walk – 5mts WOD Amrap 10’ 50 Double Unders 10 Thrusters Rx 70/40 Sc 40/25

Warm up: 3x Plank 30” Leg Pikes 15/15 Shoulder Taps 16 Mobility Skill: Sumo deadlift 5×3 Déficit strict hspu 5×3 WOD Amrap 3’ 20 Burpees 20 Toes to bar Rest 1’ Amrap 3’ 20 Lunges (1db) 20 Push Press (1db) Rest 1’ Amrap 3’ 20 Db Snatches (1db) 20 Hang Cleans (1db) Rx 25/20 Sc […]

Essa semana tem Murph. Quem aí está empolgado já? Bora nos preparar! Warm up: 20 Squats 10 Push ups 350mts Run Mobility Skill: Back Squat 3×10 Shoulder Press 3×10 WOD For Tine: 400mts Run 50 Push ups 25 Pull ups 80 Squats 400mts Run

Warm up: 3x Overhead Squat – 10 Hollow Rock – 10 Hollow Arch – 10 Mobility Skill: 5x 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat WOD 4’ x 5 30 DU 5 Bar Muscle ups 30 DU 5 Hspu

Warm up: Dinâmico + Mobilidade Skill: Complex 5x 1 Power Cleans + 1 Hang Squat Clean + 1 Front Squat Alternar L-Sit 5×15” WOD For Time: 50 Box Jumps 40 Wall Balls 30 Single Arm Db deadlifts 200mts Run 10 Db Squats Db Rx 27,5/22,5 Sc 25/20

Warm up: Tabata 1 Russian Twist Tabata 2 Lateral Plank Mobility Skill: Bench press 4×7 Db Box Step Up 4×6 WOD For Time: 21-15-9 Push jerks Lateral Barbell Burpees Rx 60/40 Sc 50/30

Warm up: 3x 15 Jumping Jacks 2 Wall Walk 30mts Farmers Walk Mobility Skill: Emom 10’ M1 100/200mts Run M2 4 Ring Muscle ups WOD 2 Rounds For Time: 40 Double Unders 30 Db Snatches 20 Toes to bar Rx 25/20 Sc 20/15 Rx 25/20 Sc 20/15