Parabéns pro nosso Head Coach! 37 burpees em cada aula! Kkkkkk Warm up: 3x 20 – Jumping Jacks 30m – Skipping 15 – V-Sit ups Mobility Skill: A cada 1’ por 7x 2 Clusters Wod: Amrap 11’ 15/10 Cal Row/Bike/Ski 1 Hang Clean + 8 Push Jerks 5 Bar Facing Burpees Rx 60/30 Sc 40/20

Warm up: 3x Push up – 6 Hspu Hold – 10” Banded Pull Apart – 15 Mobility Skill: Handstand Walk Wod: Amrap 9’ 3 – Bar Muscle Ups 10 – Power Cleans 25 – Abmat Sit ups Rx 60/35 Sc 40/25

Warm up: 3x Shoulder Taps – 12 Hollow Arch – 10 Hollow Rocks – 10 Mobility Skill: Butterfly Pull Ups/ Chest To Bar Wod: For Time: 21 Deadlifts – 400m Run 15 Deadlifts – 400m Run 9 Deadlifts – 400m Run Rx 100/70 Sc 70/40

Warm up: 3x Burpee – 8 Pull up Hold – 10” Ground to Overhead – 10 Mobility Skill: 4x 3 Front squats + 6 Back squats Wod: Emom 16’ M1 – Box Jump Overs – 15 M2 – Run – 100m/200m M3 – Hspu – 10 M 4 – L-Sit Up (plate) – 15

Sábado é dia do nosso WOD junino. Traga sua família para curtirmos juntos 😉 Warm up: 3x Jumping Jacks – 20 V-Sit up – 10 Push up – 7 Mobility Skill: Bench Press 5×5 Wod: For Time: 75 Snatches A cada quebra 6 Burpees Rx 30/20 Sc 15/10

Warm up: Dinâmico + Mobilidade Skill: Deadlift 5×1 (85% Pr) Wod: 6 Rds 100m Run 10 Strict Pull ups 20 Box Jumps 40 Double Unders

Warm up: 3x Back squat – 5 Good Morning – 7 Side Plank – 15”+15” Mobility Skill: Emom 10’ M1 – 5 Push Jerks M2 – 10 Back Squats Wod: 20-16-10 Hspu Db Snatch

Warm up: 3x Hollow Rock – 15 Reverse Lunge – 12 Scapula Pull up – 10 Mobility Skill: A cada 2’ x5 1 Power Clean + 5 Front Squats Wod: Amrap 9’ 1 Ring Muscle Up 6 Pistols 2 Ring Muscle Ups 8 Pistols 3 Ring Muscle Ups 10 Pistols 4 Ring Muscle Ups 12 […]

Warm up: 3x L-Sit up – 10 Russian Twist – 20 Super Man – 10 Mobility Skill: Shoulder Press 5×3 Wod: For Time: Run – 800m Thruster – 50 Rx 30/20 Sc 20/15

Warm up: 3x Ring row – 10 Jump squat – 10 Hollow rock hold – 20” Mobility Skill: Push Press 5×2 Wod: For Time: 50 Box Jump Overs 50 Db Snatches Rx 22,5/15 Sc 15/10