Warm up: 21-15-9-3 Push Pres L-Sit up Mobility Skill: Bech press 5×3 Alternar Toes to Ring 5×5 Wod: Amrap 15’ Abmat – 30 Clean&jerk (db) – 20 Box Step Up (db)- 10

Warm up: 3x 4 Inch Worms 7” Hspu Hold 2 Indoor Run Mobility Skill: Romanian Deadlift 3×8 Wod Amrap 4’ 350m Run 27 Burpees 27 Strict déficit Hspu Rest 2’ Amrap 4’ 200m Run 21 Burpees 21 Strict Hspu Rest 2’ Amrap 4’ 100m Run 15 Burpees 15 Hspu

Warm up: 3x 30” – Plank 15 – Air Squats 10” – Strict Pull ups Mobility Skill: Back Rack Lunges 3×16 Wod: 3RFT 100 – Double unders 15 – Chest to bar

Warm up: 3x 100m Run 15m Bear Crawl 15 Band Pull Aparts Mobility Skill: Shoulder Press 5×3 Alternar Lateral Plate Raises 3×10 Wod: 4 Rounds For Time: Hang Power Clean 8 Push Jerk – 8 Front Squat – 8 Rx 60/40 Sc 40/30 Fit 20/15

Warm up: 3x L-Sit up – 15 Hollow Arch – 10 Sumo Deadlift High Pull – 10 Mobility Skill: Deadlift 5×3 Wod: 30 Db Snatches 15 Burpees Box Jump Overs 20 Db Snatches 10 Burpees Box Jump Overs 10 Db Snatches 5 Burpees Box Jump Overs Rx 27,5/20 Sc 20/15 Fit 15/10

Pessoal, Feriado aulão 10h. Quem vem? Warm up: 3x Side Lunges – 20 Plank Lateral – 10” + 10” Hollow Hold – 15” Mobility Skill: Clean & Jerk 5×5 Wod: 20 D.U. 2 Power Cleans 30 D.U. 4 Power Cleans 40 D.U. 6 Power Cleans 50 D.U. 8 Power Cleans 60 D.U. 10 Power Cleans […]

Warm up: 3x Jump squat – 8 Push press (plate) – 8 Russian twist – 20 Mobility Skill: Front Squat 5×5 (80% PR) Wod: For Time: 6 Rds 5 Pull Ups 200m Run 16 Push Press (db)

Pessoal, As vagas para a clínica de LPO no dia 11/04 são limitadas. Confirme seu nome no box. Warm up: 3x Wall Squat 5 Wall Walk 3 Jumping Jacks 15 Mobility Skill: Complex Emom 6’ 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Squat Snatch Wod: Amrap 11’ Deadlift Snatch – […]

Queridos, estamos percebendo que alguns alunos pegam bebidas e açaí e esquecem de acertar no box. Por favor, avisem sempre o Coach do horário para que possamos ter controle ok? Não fazemos fiado! kkkkk. Warm up: 3x 40 D.U. / 60 S.U. 35” Plank Mobility Skill: Bench Press 5×5 Wod: 5 Rounds For Time: 5 […]

Warm up: Amrap 5’ L- Sit Up – 10 Hand Release Push up – 5 Russian Twist – 20 Mobility Skill: Complex Cada 1’ x 5 1 Power Clean + 1 Hang Power Clean + 1 High Hang Squat Clean Wod: 5 Rounds Amrap 3’ 3 Power Cleans 6 Push Ups 9 Air squats Rest […]