Warm up: 3x Prancha Lateral – 15”+15” Scapula Push ups – 15 Mountain Climber – 10 Skipping – 15m Mobility Skill: 4x (75%Front Squat) 1 Front Squat + 3 Back Squats Wod: For Time: 60 Clean + Push press(DB) 100 Wall Balls Rx 25/20 Sc 15/10
Warm up: 3x 30 Du/Su 5 Burpees 10 Hollow Rocks Mobility Skill: Emom 12’ M1 30 Russian Twist M2 10 Burpees M3 Plank 40” Wod: For Time: 7 Rds 5 Strict Pull Ups 5 Push ups 15 Abmat Sit ups 15 Squats
Warm up: 3x 30m Singe Arm Farmers Carry 20” Hollow Rock Hold 7 Ground To Overhead (plate) Mobility Skill: Back squat 5×2 (80% pr) Wod: Buy in: 400m Run 3 RFT: 8 Push Jerks 12 Toes to Bar Rx 50/30 Sc 40/25
Warm up: Dinâmico + Mobilidade Skill: Sumo Deadlift 5×2 Man Maker 5×2 Wod: Duplas Amrap 10’ Max de reps – Wall Ball A cada minuto 6 Deadlifts Rx 100/70 Sc 60/40
Warm up: 3x Bear Crawl – 15 mts Jumping Jacks – 20 Run Indoor – 3 Mobility Skill: Push Press 5×3 Plank 5×30” Wod: 5 Rounds For Time: 8 Power Cleans 15/10 Cal Rx 50/30 Sc 40/25
Warm up: Overhead Squat (pvc) – 7 Mountain Climber – 20 Push Up – 7 Mobility Skill: Complex – a cada 1’30 x 5 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 2 Hang Power Snatches Wod: Emom 10’ M1 5 Power Snatches M2 8 Hspu
Warm up: 21-15-9 Russian Twist 100m Run Mobility Skill: Emom 12’ M1 – Lunge – 10 (db) M2 – Double Unders – 50 M3 – V-Sit up – 20 Wod: 3 Rounds For Time: 30 DB Squats 200 m Run 10 Strict Pull ups
Warm up: 3x 10 – Hollow Rocks 10 – Hollow Arch 10 – Scapula Push Ups Mobility Skill: – Ring Muscle Ups – Progressões Wod: 4 Rounds For Time: 20 Wall Balls 50 Double Unders 10 Devil Press Rx 22,5/20 Sc 20/15 Fit 15/10
Warm up: Dinâmico + Mobilidade Skill: 10 reps Touch & Go Power Clean Wod: Amrap 5’ 30 Burpees Max Rounds “The Chief” 70/40 Rest 2’ Amrap 5’ 25 Burpees Max Rounds “The Chief” 80/50 Rest 2’ Amrap 5’ 20 Burpees Max Rounds “The Chief” 90/60 The Chief 1 Rounds 3 Power Cleans 6 Push Ups […]
Warm up: 3x Elevação Lateral – 10 Elevação Frontal – 10 Thruster – 5 Mobility Skill: Bench Press 3×10 Toes to Ring 3xMax. Wod: Duplas 4 Rounds Hang Snatch – 20 Run – 350m Rx 25/20 Sc 15/10