Desafio CF Ipiranga x 085 MOBILIDADE ARTICULAR GERAL CORE TRAINING WARM UP AMRAP 4’ – 20 JUMPING JACKS – 15 V-SIT UPs – 10 SHOULDER PRESS Técnicas SKILL / STRENGTH TABATA – BURPEES WODs CF IPIRANGA VS CF ZERO85 – Tempo – 50 SUMÔ DEADLIFT HIGH PULL PVC – 30 OBJECT SWING – 10 CLEAN […]
Warm up: 3x 7 Overhead Squats 20 Russian Twists 7 Front Raises Mobility Bloco 1 Tabata I Hollow Rocks Hollow Arch Tabata II Mountain Climber (alternado as pernas) Mountain Climber (as duas pernas ao mesmo tempo) Bloco 2 Amrap 20’ M1 Snatch 25/20/15/10 M2 Snatch Balance 25/20/15/10 M3 Thruster 25/20/15/10 M4 Squat c/ peso 25/20/15/10 […]
Core 70 V-Sit ups A cada quebra fazer 20 Russian Twist
Warm up: Amrap 5’ 10 Air Squats 10 Shoulder Taps 10 V-ait ups (alternando) Mobility Bloco 1 8’ – 40”on / 20” off Wall Sit Hspu Hold ou Wall Walk Hold ou Z-press Hold Bloco 2 16’ 1’ on / 1’ off 25 Du ou Su ou Line Hopes 8 Ktb Swing Russo O que […]
Warm up: 3x Prancha lateral 20”+20” Prancha frontal 30” Polichinelo 40 Bloco 1 Amrap 6’ 20 Floor Press 20 Remada curvada Bloco 2 Amrap 21’ 21 Ground to Overhead 21 Lunges Overhead 21 Abd Remador (No minuto 7’-14’-21’ fazer 7 burpees, 7 M climber e 7 Spral)
Warm up: 21-15-9 Double Unders/Single Unders/Jump Jacks V-sit ups Bloco 1 Amrap 6’ Stiff – 15 Ktb Swing russo – 15 Bloco 2 Método Jogo Completar 100 burpees 10Rds 1’30” 10 Ground to Overhead 5 Squats com peso O que sobrar de tempo máximo de burpees Rest 1’
Aquecimento Amrap 5’ Jumping Jacks – 20 Inchworms – 5 Tabata 1 Russian Twist Tabata 2 L-sit up Bloco 1 Emom 16’ – 30”on / 30”off Sumo dedlift high Pull Remada curvada Abmat sit up Push up
Core Core Emom 16’ M1 V-sit ups – 20 M2 Plank Lateral 20”+20” M3 Plank frontal 30” M4 Rest
Warm Up: 2 Sets 20 Glute Bridge 10 Siri com toque no pé A cada 3’ – 4 Rounds 10 DB swing ( Bag/DB/KB) 20 Shoulder Tap 30 Jump Over DB (Lateral) Rest 3’ A cada 3’ – 4 Rounds 10 Chair Dip (Opções joelho flexionado, estendido ou com pé no apoio) 12 DB Jerk […]
Warm up: 3x 10 L-Sit ups 30” Prancha Alta 10 Super man Bloco 1 7’ – 40”on/20”off Lunge (parado) Z-Press Bloco 2 A1/A2 x 5 A1 – 2’ 15-20 Thrusters Max Hollow rocks Rest 1’ A2 – 2’ 15-20 Clean & Jerks Max Mountain Climbers Rest 1