TERÇA – 14/05

Skill HSPU 5 Pike Press 5 DB Press sentado 5 Rounds 7 HSPU strict 30 DU Wod AMRAP 9:00 12 snatch (25/40) 7 burpees Over Bar 9 Snatch (35/50) 7 Burpees over Bar 5 Snatch (45/60) 7 Burpees over bar 1′ rest FOR TIME 200 m run 3 Rounds 6 Hang Squat Clean 12 jump […]

SEGUNDA – 13/05

Skill Overhead Squat Wod 50/10 Dupla FOR TIME 50 Wall Ball (14/20) 10 Toes to bar sync. 50 Box jump 10 Pull ups sync. 50 Push Up 10 BMU 30/15/10 6 RFT 1Round por atleta 30 DU 15 Box jum over 10 Pull up LPO Arranco 5 Rounds 75% do técnico 1 Arranco em força […]

SÁBADO – 11/05

Wod “FILHO DA MÃE” Quarteto 3 Rounds 15 Front Squat dupla 10 Burpees over bar Sync ….. Shoulder to overhead hold 30 Push Up sync trio 30 T2B sync dupla 30 Wall Ball …. 1 Rounds Enquanto 2 correm 200m 30 Hang squat snatch 30 Pull up 30 1 burpee + 3 Air Squat sync […]

QUARTA – 08/05

Warm Up 3 Rounds 20m Corrida Lateral 10m Minhoca 10m Frankstein 20 Jump Jack Skill CORE TABATA GHD sit up Toes to Rings V up Hollow rock Twister KB Abdominal remador V up alternado Hollow rock Wod 15.1 AMRAP 15:00 0-9 15 Toes to Bar 10 DL 5 Snatch 9-15 Maior carga x reps Clean […]

SEXTA – 26/04

Warm-Up Mobilidade front rack e quadril com barra 2 rounds: 6 half burpee over bar 10 saltos tesoura sobre a barra 10” pull up strict (ou ring row) 2 rounds(juntos): 5 puxadas 5 front squat 5 high Hang squat clean Skill ” Peg Board” e Squat Clean Desafio Peg Board (10:00) PR Squat Clean ( […]

QUINTA – 25/04

Warm-Up Liberação Mobilidade Skill RECOVERY PROGRAM Condition 4 Rounds 8 cal bike 8 burpees 8 Wall Ball ….. 4 Rounds 200m run 30 remadores …. 4 Rounds 300m row 30 Half Burpee 30 Air Squat ….. 4 Rounds 400m run 1′ rest Wod AMRAP 12:00 20 m lunge walking SHO 1 DB (16/24) 20 Squat […]

QUARTA – 24/04

Warm-Up Mobilidade quadril e ombro caixa EMOM 8’ (dupla, muda a ordem): 12 step up box unilateral 8 Hang muscle snatch + 8 balance Jump jack 30” DL isometria + 5 DL (barra) Skill CORE “TABATA” T2B strict Prancha V up Remador Wod “TCB 2” For Time 40 DU 40 Box Jump 40 DU 30 […]

TERÇA – 23/04

Warm-Up Mobilidade ombro 2 rounds: 10 rolamentos parando no pistol 10 push up 10” L-sit corda Skill Rope Climb 3 Rounds 3 Leg less 200m run Cap: 15:00 Wod “TCB” 7/10 BMU 15/20 HSPU STRICT 30 T2B 50 PISTOL 30 T2B 15/20 HSPU STRICT 7/10 BMU CAP OFICIAL 14:00 CAP: 16:00