Warm up: Amrap 5’ Jumping Jacks – 20 Run Indoor – 2 Hollow Rocks – 15 Mobility Skill: Back Squat 3 – 75% 1 – 80% 3 – 75% 1 – 83% 3 – 75 % 1 – 85% Wod: Amrap 5’ 30 Push Jerk (db) 12 Overhead Squats 4 Burpees Over the Bar Rest […]

Warm up: 3x 5 – Burpees 10 – Good Morning 5 – Muscle Clean Mobility Skill: Hspu Wod: Buy in: Double Unders – 100 3x 10 Power Cleans 50 Abmat Sit Ups 10 Romanian Deadlift Rx 50/40 Sc 40/30 Fit 20/15

Warm up: 3x Mountain Climber – 10 Push up – 6 Plank – 30” Mobility Skill: Shoulder press 5×3 Wod: 21-15-9 Thruster Toes to Bar Rx 40/25 Sc 30/20

Warm up: Amrap 6’ 5 – Cal Bike/Row/Ski 10 – Lunges 10 – Sit Ups Mobility Skill: Back Rack Lunges 4×10 Wod: 5 Rounds 15/10 – Cal Bike/Row/Ski 5 – Bar muscle ups

Warm up: 3x Skipping – 15m Hip extension – 20+20” V-sit up – 15 Mobility Skill: Emom 10’ M1 – Toes To bar – 10 M2 – Pistol Wod: A cada 2’ – 5x 6 – Deadlifts 6 – Hand Power Cleans 5 – Push Jerks Rx 50/30 Sc 40/25

Warm up: Hspu Hold – 10” Wall squat – 7 Plank – 30” Mobility Skill: Back squat 5×3 Wod: Emom 12’ M1 – Wall Balls M2 – Hspu M3 – Devils Press M4 – 100m Run

Warm up: 3x Russian Twist – 20 Abmat – 20 Super man – 15 Mobility Skill: Push press 5×5 Wod: Amrap 10’ Clean Db – 20 Double Unders – 40 Box Jump – 20

Warm up: Amrap 5’ 2 Run Indoor 15 Jumping Jacks 5 Burpees Mobility Wod: Murph – Duplas 1.600m Run 100 Pull ups 200 Push Ups 300 Squats 1.600m Run

Warm up: Amrap 5’ Beat Swing – 8 Ring Row – 8 L-Sit – 10” Mobility Skill: Ring Muscle up Wod – Seletiva TCB 3 Rounds (Time Cap 9’) 7 Ring Muscle Ups 14 Bar Facing Burpees 28 Db Squats Rx 27,5/25 Sc 20/15

Warm up: Dinâmico + Mobilidade Skill: Bench press 3×5 Alternar Deadlift 3×5 Wod: Amrap 9’ 5 Hspu 10 Toes to bar 40 Double Unders