Warm up: 3x 5 Burpees 10 Mountain Climber 15 Super Man Mobility Bloco 1 Emom 12’ M1 – 10 Z- Press + 10 Shoulder Taps M2 – 12 Jump Squats + 12 Jump Lunges M3 – 10 Hollow rock + 20” Hollow rock Hold Bloco 2 Amrap 7’ x 2 Rounds 4 – Hspu 8+8 […]
Warm up: 21/15/9 Jumping Jacks Sit ups Mobility Bloco 1 9’ – 40” on / 20” off Front Raises Deadlift (unilateral) Sit ups / Good Morning Bloco 2 Amrap 16’ 10 Thrusters 30 Ktb Swings (russo) 30 Russian twists A cada 2:30” – 5 Burpees e 10 Air Squats
Warm up: Tabata 1 L-sit up Tabata 2 Sprawl WOD Amrap 2’ 10 Push jerks 16 Squat com peso O que sobrar máximo de Devil Press ou Burpee *Completar 70 Devil Press ou Burpees *Duvida manda mensagem.
Warm up: 3x 5 Push up 10 Air Squats 15 Mountain Climber Mobility Bloco 1 Emom 8’ M1 12 Jump Lunges + 12 Sumo deadlift high pulls M2 10 V-sit ups + 10 Abmat sit ups Bloco “Meus Amores” Amrap 2:30 16 Pistols + 16 Shoulder Press O q sobrar Max. Pulo de corda ou […]
Warm up: 4x 20 Skippings 15 Super man 20 Hip extension Mobility Bloco 1 4x 10 Bíceps Curl 10 Chair dips 10 Frontal raises 10 Tríceps plate Bloco 2 Amrap 15’ 10 Gtoh 15 Ktb Swings 20 Bent over row 30 Sit ups Treino de Core 4 Rounds: 40” Pracha alta 20 Knee tucks 20” […]
Warm up: Amrap 6’ 20 – Jumping Jacks (invertido) 40” – Wall Sit 5 – Inchworms Mobility Bloco 1 Emom 10’ M1 – 30 Russian Twist M2 – Plank Lateral 20”+20” Bloco 2 Emom 20’ M1 12 Burpees M2 14 Clean & Jerk M3 20 L-sit up M4 16 Step Box
Warm up: 70 Abmat sit ups A cada quebra 30” Pracha Mobility Bloco 1 Emom 8’’ – 40” on 20” off Single Under Sprawl Bloco 2 Tabata 1 – Push Up Rest 1’ Tabata 2 – Air Squat Rest 1’ Tabata 3 – Thruster Rest 1’ Tabata 4 – Hollow Rock
Core Emom 12’ M1 – pracha lateral 20”+20” M2 – super man 15 M3 – v-sit ups 20 (alternando)
Warm up: 5x 4 Push Ups 6 Air Squats 10 V-sit ups Mobility Bloco 1 Amrap 8’ 8+8 Bulgarian Squats 8 Z-press Bloco 2 Amrap 16’ 5 – Clusters 5 – Hspu ou Push ups 10 – Jump Squats 10 – Deadlifts
Warm up: Amrap 5’ Abdominal Tesoura – 20 Super man – 15 Plank 40” Mobility Bloco 1 Emom 6’ M1 3 Wall Walk ou 5 Inchworms M2 35” Agachamento isométrico com peso Bloco 2 * trabalhar velocidade em todos os exercícios. 3x – A1 / A2 / A3 A1 Amrap 2’ 20 Air Squats 20 […]