TERÇA – 17/09

WARM-UP MOBILIDADE TORNOZELO E QUADRIL EMOM 6’ Single under Squat pés juntos MBClean SKILL PISTOL SQUAT WOD EMOM 14:00 1- Box Jump 2- SDHP (39/54) 3- DU 4- Wall Ball (14/20) 5 – Rest SCALE 1- Climb Box 2- SDHP KB (16/20) 3- Single Under 4- Wall Ball (8/10) 5- Rest

SEGUNDA – 16/09

WARM-UP ALONGAMENTO POSTERIOR PERNA AMRAP 5’ 10 VUP 10 superman 10 pé no rack 10 kipping SKILL TOES TO BAR Kness to elbows strict e Kipping Toes to Bar strict e Kipping Toes to bar grupado e carpado WOD ANGIE FOR TIME 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats SCALE 70 Jumping Pull up […]

SEXTA – 13/09

WARM-UP 3 ROUNDS 10 cal bike 10 kipping 10 vup 5 climb box unilateral (progressão de pistol) SKILL CHEST TO BAR Progressão WOD OPEN 16.3 AMRAP 7′ 10 Power Snatch (25/40) 3 Bar Muscle Up “WOD BEER” 10RFT 3 HSPU 6 Pistol 9 Box jump

QUINTA – 12/09

WARM-UP MOBILIDADE PUNHO E OMBRO EMOM 6’ Single under 3 push up + 6 toca mão no ombro (até virar) 1 Rolamento + handstand hold/ wall climb (até virar) SKILL HANDSTANT PUSH UP strict Kipping déficit Qual é a sua meta? Crie metas possíveis, dê um passo de cada vez e comemore cada conquista. WOD […]

QUARTA – 11/09

WARM-UP MOBILIDADE COM BARRA 3 rounds: 10 Saídas de KBS 10 air squats 1 burpee + 1 pull up strict (3x) SKILL CLEAN E JERK Progressão Complex 3 Rounds 3 Deadlift 3 Clean 3 Front Squat 3 SHO WOD ” GRANFINALY” 21-15-9 KBS Goblet Squat Pull up LPO FRONT SQUAT 70% – 5 75% – […]

TERÇA – 10/09

WARM-UP TABATA (DUPLA) Climb box muscle snatch Push up caixa Abdominal pé no rack SKILL TOES TO RINGS 5 Rounds 3 strict 6 Kipping WOD ” SEM MALDADE” Dupla 2 RFT 20 HSPU/ Hold 20 Toes to Bar sync 20 Power Snatch 20 Box Jump Over Trio 30 Push Up partner / Hold 30 Toes […]

SEGUNDA – 09/09

WARM-UP MOBILIDADE DE OMBRO 3 rounds: 30 single unders 10 lunge step 20 remadores 5 kipping SKILL BAR MUSCLE UP Desafio WOD ” TU GOXTA NÃO GOXTA?” AMRAP 6:00 50 Double Under 40 lunge walking MB SOH 30 Wall Ball(14/20) 20 Chest to Bar Dupla ou Trio TABATA 7 Wall sit Plank leg raise Plank […]

SEXTA – 06/09

SKILL RING MUSCLE UP Progressão Máximo unbroken WOD TABATA STRONG BARBELL’S Deadlift Hang Clean Push Press Back Squat (45/60) Não é permitido soltar a barra até que o complex seja finalizado TABATA RELAX Deadlift Burpee over Clean Burpee over Push Jerk Burpee Back Squat Burpee over

QUARTA – 04/09

SKILL HANDSTANT PUSH UP AMRAP 8:00 3 strict 6 Kipping 30 DU WOD “DE OLHO NO COLEGUINHA” EMOM 12:00 15 Wall Ball (14/20) Máximo Burpee Box jump Over TABATA 7 MIN Jumping jacks Wall sit Push Ups sit ups Step up Squats Dips Plante High kness Lunge Push rotation Lift left Lift right LPO MAROMBA […]