Warm up: Cap 5’. Hollow Arch – 15/ Plank – 45”/ Burpee – 6. Mobility. Skill: Back Squat/ Achar a carga pesada para 10 reps. Wod: 2 Rounds For Time: 10 Bar Muscle Ups/ 20 Deadlifts (100/70). 30 Wallballs (20/14).

Warm up: 21-15-9/ Hollow Rock/ Hip extension/ Jump jack. Mobility. Skill: Push press/ 5×3. Wod: 2 Rounds For Time: 50 Abmat/ 100 Double Unders/ 30 Alternating Dumbbell Push Press.

Warm up: Cap 5’/ L-sit up – 15/ Shoulder press – 5/ Squat – 10. Mobility Skill: Shoulder press/ 3×7. Wod: 7 Rounds, On the 3:00: 400 Meter Run/ 12 Toes to Bar.

Warm up: Dinâmico + Mobilidade. Skill: Man Maker/ 4×4. Ring dip (quem não consegue fazer no banco)/ 4x max. Wod: Emom 12’/ M1 – Hang Clean – 7/ M2 – 100 Run(iniciantes) 200/ Run (avançados). M3 – Wall Ball – 20. M4 – Rest.

Warm up: 3x Super Man Hold – 15”/ Push up- 15/ Double under – 25. Mobility. Skill: Thruster/ 3-3-3-3-1. Wod: Amrap 11’/ 80 – Double unders/ 40 – Abmats/ 20 – Romanian Deadlift.

Warm up: 3x Elevação lateral – 10/ Rosca direta – 10/ Triceps c/ anilha – 10. Mobilidade Skill: On the Minute x 8: Hang Power Clean + Power Clean + Split Jerk. Wod: 5 Rounds: 5 Power Clean and Jerks/ 10 Chest to Bar. Rx 70/40. Scale 40/25.

Warm up: Tabata/ Med ball clean. Skill: Front Rack Reverse Lunge/ 3×12. Wod: 3RFT: Strict pull up – 10/ Burpee box jump – 10/ Run – 400 c/ bola.

Warm up: Cap 6’- Hip Extension – 20/ Russian Twist – 20/ Ground To Over Head – 15. Skill: Squat Clean – On the Minute x 12 (3 Rounds): Minute 1: 3 Reps 70%/ Minute 2: 2 Reps 75%/ Minute 3: 1 Rep 80%/ Minute 4: Rest. Wod: 5 RFT – 15 Toes To bar/ […]

Warm up: 4x – 1’ Max Double Unders / Single Unders/ 1’ Plank. Skill: 4x – 3 Deadlifts + 3 Snatch High Pull/ + 3 Overhead Squat. Wod: Amrap 4’- Run 200/ Pistols – 30/ Abmat – 30. Rest 1’/ Amrap 4’- Run – 200/ Abmat – 30/ Pistols – 30.

Warm up: 3x. Skipping/ Jump/ Jump jacks. Skill: Hang Clean & Jerk. 5×3. Wod: 21-15-9/ Push jerk/ Back squat/ Burpee. Rx 50/35. Scale 40/20.