Warm up: 3x 10 Hollow Rock 10 Hollow Arch 10 Sprawl Mobility Bloco 1 Emom 9’ – 40”on / 20” off Wall sit Z-press V-sit ups (alternando) Bloco 2 Amrap 15’ Ktb Swing russo – 15 Step box – 20 Hspu ou Pike push up – 8 Plank – 40”

Warm up Amrap 6’ Jump Squat – 7 Plank 40” Glute Bridge 20 Mobility Bloco 1 Amrap 8’ Inchworms – 5 Remada Curvada – 15 L-Sit up – 15 Bloco 2 Amrap 15’ Step box (peso) – 20 Shoulder Press – 8 Jump Lunges – 16 Push jerk – 12 Treino de Core Tabata 1 […]

Warm up: 3x 20 Skippings 15 Scapula push ups 12 Shoulder Taps Mobility Bloco 1 Emom 9’ – 40” on / 20” off M1 Ktb Swing Russo M2 Abmat sit ups M3 Pulos de corda ou Double Taps Bloco 2 Emom 15’ – 40”on / 20”off M1 High Hang Squat Clean M2 Devil Press M3 […]

Warm up: 3x 10 Siri tocando no pé 10 Hang release push up 20 Double Taps Mobility Bloco 1 Tabata 1 Hollow rock Hollow Arch Rest 1’ Tabata 2 Plank Lateral Bloco 2 Amrap 16’ 10 Burpees 15 Clean Jerks 10 Sprawls 10 Chair Dips

Warm up: 4x Cossack Squat – 10 Good Morning – 10 Inchworms – 4 Mobility Bloco 1 Amrap 8’ Deadlift – 13 Wall walk – 3 Bloco 2 A1/A2/A3 x 3 Rounds Amrap 2’ 100 Pulos de corda ou Polichinelo O que sobrar, máximo de Mountain Climber. Amrap 2’ 60 Air Squats O que sobrar […]

Warm up: 3x Polichinelo invertido – 20 Skipping – 20 Sprawl – 8 Mobility Bloco 1 Amrap 8’ Bulgarian Squat – 7+7 Z-Press – 10 Bloco 2 Emom 20’ M1 30 Russian Twist M2 20 Hollow Rocks M3 20 Pistols M4 50 Pulos de corda M5 15/20 Push Ups

Warm up: 3x 10 Shoulder Taps 10 Super man 10 Reverse lunge 10 Jumping Squats Mobility WOD Emom 30’ M1 10 Kts Swings russo + 8 Sprawls M2 6 Shoulder Press + 10 Jump Squats M3 5 Devil Press + 10 V-sit ups M4 8 Thrusters + 5 Squats c/ peso M5 8 Ground to […]

Warm up: 10 L-ait ups 20 Prancha dinâmica 7 Shoulder Press Mobility Bloco 1 5 Rounds: Floor Press 10/15 Wall sit 40” (peso nas pernas) Bloco 2 Amrap 15’ 22 mountain Climber 21 Hang Power Snatches 21 Abmat sit ups 21 Hang Squat Cleans

Warm up: Amrap 6’ 20”+20” Plank lateral 30” Plank frontal 5 inchworms Mobility Bloco 1 Emom 8’ – 40” on 20” off M1 – Remada curvada M2 – Hip extension Bloco 2 100 Pulos de corda 2 Rounds de DT 80 Pulos de corda 2 Rounds de DT 60 Pulos de corda 2 Rounds de […]

Warm up: 3x Plank Lateral 20”+20” Skipping 30 L-sit up 15 Mobility Bloco 1 Tabata 1 Squat Snatch (vassoura ou rodo) Rest 1:00 Tabata 2 Overhead Squat (vassoura ou rodo) Bloco 2 Amrap 1:30 x 3 13 burpees O que sobrar, máximo de corda Rest 2’ Amrap 1:30 x 3 13 burpees O que sobrar, […]