A- Ginástica:
EMOM 10 Min.:
(30 On/30 Off)
Máx HSPU
B- WOD
4 Rounds For Time:
15 Burpees
5 Muscle Up/BMU/15 C2B
2 Rope Climb
C- Acessórios:
3 Rounds:
12 El Lateral
10 OH Press Kb
31 de mai. de 2017
30 de mai. de 2017
31/05/17 - WOD
A- LPO Habi.:
EMOM 10 Min:
Min Ímpar: 5 Balance Snatch
Min Pr: 5 Hang Squat Snach
(45lbs/35lbs)
B- WOD
3 Rounds For Time:
400m Run
20 Box Jump (24/20)
10 Snatches (155lbs/105lbs)
C- Acessórios:
For Time:
100 Sit Up
EMOM 10 Min:
Min Ímpar: 5 Balance Snatch
Min Pr: 5 Hang Squat Snach
(45lbs/35lbs)
B- WOD
3 Rounds For Time:
400m Run
20 Box Jump (24/20)
10 Snatches (155lbs/105lbs)
C- Acessórios:
For Time:
100 Sit Up
29 de mai. de 2017
30/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD
Diane
For Time:
21-15-9
Deadlift (225lbs/155lbs)
Handstand Push Up
C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike
10 Sprawl
20 Back Squat
B- WOD
Diane
For Time:
21-15-9
Deadlift (225lbs/155lbs)
Handstand Push Up
C- Acessórios:
10 Min AMRAP:
15/10 Cal Bike
10 Sprawl
28 de mai. de 2017
29/05/17 - WOD
A- Ginástica Volume:
EMOM 10 Min.:
(30 On/30 Off)
Máx Pull Up
B- WOD
4 Rounds For Time:
200m Row
30 Double Under
200m Run
30 Double Under
C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El Frontal
EMOM 10 Min.:
(30 On/30 Off)
Máx Pull Up
B- WOD
4 Rounds For Time:
200m Row
30 Double Under
200m Run
30 Double Under
C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El Frontal
26 de mai. de 2017
27/05/17 - WOD
A- WOD
15 Min. AMRAP:
200m Run
10 Knees To Elbows
200m Row
2 Rope Climb
B- Acessórios:
EMOM 10 Min:
Min. Impar: 20 Russian Twist (45/35)
Min. Par: 20 Abmat Lateral
15 Min. AMRAP:
200m Run
10 Knees To Elbows
200m Row
2 Rope Climb
B- Acessórios:
EMOM 10 Min:
Min. Impar: 20 Russian Twist (45/35)
Min. Par: 20 Abmat Lateral
25 de mai. de 2017
26/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD (Benchmark)
Karen
For Time:
150 Wall Ball (20/14)
C- Acessórios:
3 Rounds:
12 El Lateral
12 OH Press KB
20 Back Squat
B- WOD (Benchmark)
Karen
For Time:
150 Wall Ball (20/14)
C- Acessórios:
3 Rounds:
12 El Lateral
12 OH Press KB
24 de mai. de 2017
25/05/17 - WOD
A- LPO Força:
5-4-3-2-1
Jerk
B- WOD
3 Rounds For Time:
400m Run
21 Pull Up
12 Jerk (135lbs/95lbs)
C- Acessórios:
4 RFT:
500m Bike
10 Burpees
5-4-3-2-1
Jerk
B- WOD
3 Rounds For Time:
400m Run
21 Pull Up
12 Jerk (135lbs/95lbs)
C- Acessórios:
4 RFT:
500m Bike
10 Burpees
23 de mai. de 2017
24/05/17 - WOD
A- LPO
EMOM 8 Min:
1 ao 4 Min: 5 Hang Clean (Pausa 2 Seg)
5 ao 8 Min: 3 Hang Squat Clean
(45 a 55% RM)
B- WOD
For Time:
21-15-9
Hang Squat Clean (115lbs/85lbs)
* Ao final de caada série, 300m Run
C- Acessórios:
3 Rounds:
10 Bent Over Row (Remada Unilateral)
20 Banded Pull-Apats
EMOM 8 Min:
1 ao 4 Min: 5 Hang Clean (Pausa 2 Seg)
5 ao 8 Min: 3 Hang Squat Clean
(45 a 55% RM)
B- WOD
For Time:
21-15-9
Hang Squat Clean (115lbs/85lbs)
* Ao final de caada série, 300m Run
C- Acessórios:
3 Rounds:
10 Bent Over Row (Remada Unilateral)
20 Banded Pull-Apats
22 de mai. de 2017
23/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- 20 min AMRAP:
- 20 Abmat
- 20 Push Up
- 20 Goblet Squat (53lbs/44lbs)
*Equipe 3 Pessoas
C- Acessórios:
EMOM 10 Min:
Min Imp: 15 Hollow Rocks
Min Par: 40 seg OH Hold Plate
20 Back Squat
B- 20 min AMRAP:
- 20 Abmat
- 20 Push Up
- 20 Goblet Squat (53lbs/44lbs)
*Equipe 3 Pessoas
C- Acessórios:
EMOM 10 Min:
Min Imp: 15 Hollow Rocks
Min Par: 40 seg OH Hold Plate
21 de mai. de 2017
22/05/17 - WOD
A- Força:
Deadlift
10-8-6-4-2
B- WOD
3 Rounds For Time:
500m Run
25 KB Swing (53lbs/44lbs)
15 Ring Dips
C- Acessórios:
EMOM 10 Min:
Min Imp: 50/30 DU
Min Par: 20/15 V-Ups
Deadlift
10-8-6-4-2
B- WOD
3 Rounds For Time:
500m Run
25 KB Swing (53lbs/44lbs)
15 Ring Dips
C- Acessórios:
EMOM 10 Min:
Min Imp: 50/30 DU
Min Par: 20/15 V-Ups
19 de mai. de 2017
20/05/17 - WOD
A- Benchmark:
Wood
5 Rounds:
400m Run
10 Burpee Box Jump (24/20)
10 SDHP (95lbs/65lbs)
10 Thrusters (95lbs/65lbs)
1 Min Rest
B- Mobilidade:
- Pernas com a barra
Wood
5 Rounds:
400m Run
10 Burpee Box Jump (24/20)
10 SDHP (95lbs/65lbs)
10 Thrusters (95lbs/65lbs)
1 Min Rest
B- Mobilidade:
- Pernas com a barra
18 de mai. de 2017
19/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD
5 Sets
100m Sprint
Rest 1 Min:
Ao final dos 5 sets:
3800m/2400m/1900m/1200m Run
C- Acessórios:
4 Rounds:
20 Abmat
20 Leg Raiser
20 Back Squat
B- WOD
5 Sets
100m Sprint
Rest 1 Min:
Ao final dos 5 sets:
3800m/2400m/1900m/1200m Run
C- Acessórios:
4 Rounds:
20 Abmat
20 Leg Raiser
17 de mai. de 2017
18/05/17 - WOD
A- Força Powerlift:
10-8-6-4-2
Deadlift
B- WOD
14 Min AMRAP:
300m Row
15 Push Press (95lbs/65lbs)
10 C2B
C- Acessórios:
3 Rounds:
10 Stalder Leg Lift
15 Band Pull Aparts
10-8-6-4-2
Deadlift
B- WOD
14 Min AMRAP:
300m Row
15 Push Press (95lbs/65lbs)
10 C2B
C- Acessórios:
3 Rounds:
10 Stalder Leg Lift
15 Band Pull Aparts
16 de mai. de 2017
17/05/17 - WOD
A- LPO
5-4-3-2-1
Snatch
B- WOD
EMOM 12 Min:
Min Impar: 8 Snatches (60 a 70% RM)
Min Par: 1 Snatch (90 a 95% RM)
C- Acessórios:
10 Min AMRAP:
8 Burpees
100m Run
12 DB Snatch
5-4-3-2-1
Snatch
B- WOD
EMOM 12 Min:
Min Impar: 8 Snatches (60 a 70% RM)
Min Par: 1 Snatch (90 a 95% RM)
C- Acessórios:
10 Min AMRAP:
8 Burpees
100m Run
12 DB Snatch
15 de mai. de 2017
16/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD
5 Rounds For Time:
10 Overhead Squat (95lbs/65lbs)
12 Box Jump (30/24)
200mRun
C- Acessórios:
3 Rounds:
12 Floor Press
12 Floor Wipers
14 de mai. de 2017
15/05/17 - WOD
A- Fort. Ginast.:
EMOM 10 Min: (30 On/30 Off)
Min Imp: Handstand Hold (de frente pra parede)
Min Par: L-Sit
B- WOD
For Time:
1000m Row
60 Knees To Elbows
250 Double Under
50 Handstand Push Up
C- Acessórios:
3 Rounds:
15 Hollow Rocks
15 Manguito C/ Elástico (cada lado)
EMOM 10 Min: (30 On/30 Off)
Min Imp: Handstand Hold (de frente pra parede)
Min Par: L-Sit
B- WOD
For Time:
1000m Row
60 Knees To Elbows
250 Double Under
50 Handstand Push Up
C- Acessórios:
3 Rounds:
15 Hollow Rocks
15 Manguito C/ Elástico (cada lado)
11 de mai. de 2017
12/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD:
EMOM 12 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 20/15 Wall Ball (20/14)
Min 3: 50/30 Double Under
C- Acessórios:
5 Rounds:
400m Bike
15 V-Ups
20 Back Squat
B- WOD:
EMOM 12 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 20/15 Wall Ball (20/14)
Min 3: 50/30 Double Under
C- Acessórios:
5 Rounds:
400m Bike
15 V-Ups
10 de mai. de 2017
11/05/17 - WOD
A- Volume Ginast:
10 Min AMRAP:
10/8 HSPU
12/10 TTB
B- WOD
For Time:
200m Row
15 Clean (155lbs/105lbs)
200m Row
12 Clean
200m Row
9 Clean
200m Row
6 Clean
200m Row
3 Clean
C- Acessórios:
3 Rounds:
10 One Arm OH Press KB
60 Seg Plank Hold
10 Min AMRAP:
10/8 HSPU
12/10 TTB
B- WOD
For Time:
200m Row
15 Clean (155lbs/105lbs)
200m Row
12 Clean
200m Row
9 Clean
200m Row
6 Clean
200m Row
3 Clean
C- Acessórios:
3 Rounds:
10 One Arm OH Press KB
60 Seg Plank Hold
9 de mai. de 2017
10/05/17 - WOD
A- LPO Força:
5-4-3-2-1
Clean & Jerk
B- WOD (Partners)
For Time:
1600m Run
1200m Row
120 KB Swing (53lbs/44lbs)
C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Arch Rocks
5-4-3-2-1
Clean & Jerk
B- WOD (Partners)
For Time:
1600m Run
1200m Row
120 KB Swing (53lbs/44lbs)
C- Acessórios:
Tabata (16 Rounds)
Hollow Rocks
Arch Rocks
8 de mai. de 2017
09/05/17 - WOD
A- Widow Maker:
20 Back Squat
B- WOD
3 Rounds For Time:
300m Run
15 Burpees
10 Front Squat (135lbs/95lbs)
C- Acessórios:
10 Min AMRAP:
30 Double Under
15 Box Jump
20 Back Squat
B- WOD
3 Rounds For Time:
300m Run
15 Burpees
10 Front Squat (135lbs/95lbs)
C- Acessórios:
10 Min AMRAP:
30 Double Under
15 Box Jump
7 de mai. de 2017
08/05/17 - WOD
A- Volume Ginast:
4 Rounds:
10/7 Strict Pull Up
Rest 30 Seg.
30 Seg L-Sit
Rest 30 Seg.
B- WOD
EMOM 16 Min:
Min 1: 10 Snatch (95lbs/65lbs)
Min 2: 10/8 Pull Up
Min 3: 10 Sumo Deadlift High Pull (95lbs/65lbs)
Min 4: 15 Push Up
C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El. Frontal (Plate)
4 Rounds:
10/7 Strict Pull Up
Rest 30 Seg.
30 Seg L-Sit
Rest 30 Seg.
B- WOD
EMOM 16 Min:
Min 1: 10 Snatch (95lbs/65lbs)
Min 2: 10/8 Pull Up
Min 3: 10 Sumo Deadlift High Pull (95lbs/65lbs)
Min 4: 15 Push Up
C- Acessórios:
3 Rounds:
10 DL Unilateral
15 El. Frontal (Plate)
5 de mai. de 2017
06/05/17 - WOD
A- WOD
For Time:
800m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
600m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
B- Acessórios:
Tabata (16 Rounds):
Sit Up
Russian Twist (45lbs/35lbs)
For Time:
800m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
600m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
400m Run
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
21 KB Swing (53lbs/44lbs)
21 Goblet Squat Plate (45lbs/35lbs)
Tabata (16 Rounds):
Sit Up
Russian Twist (45lbs/35lbs)
4 de mai. de 2017
05/05/17 - WOD
A- Widow Make: (6°)
20 Back Squat
B- WOD:
14 Min. AMRAP:
200m Row
12 Toes To Bar
200m Run
2 Rope Climb Legless
C- Acessórios:
For Time:
10 TGU
20 Back Squat
B- WOD:
14 Min. AMRAP:
200m Row
12 Toes To Bar
200m Run
2 Rope Climb Legless
C- Acessórios:
For Time:
10 TGU
3 de mai. de 2017
04/05/17 - WOD
A- Força:
10-8-6-4-2
Bench Press
B- WOD
5 Rounds For Time:
20 Wall Ball (20/14)
10 Deadlift (225lbs/155lbs)
C- Acesórios:
3 Rounds For Time:
15/12 Cal Bike
15 Sprawl
10-8-6-4-2
Bench Press
B- WOD
5 Rounds For Time:
20 Wall Ball (20/14)
10 Deadlift (225lbs/155lbs)
C- Acesórios:
3 Rounds For Time:
15/12 Cal Bike
15 Sprawl
2 de mai. de 2017
03/05/17 - WOD
A- Força:
5-4-3-2-1
Clean
B- WOD
AMRAP 15 Min:
15 Box Jump Over (24/20)
10 Ring Dips
8 Power Clean (155lbs/105lbs)
C- Acessórios:
3 Rounds:
10 Pull Up Srict
20 Push Up
5-4-3-2-1
Clean
B- WOD
AMRAP 15 Min:
15 Box Jump Over (24/20)
10 Ring Dips
8 Power Clean (155lbs/105lbs)
C- Acessórios:
3 Rounds:
10 Pull Up Srict
20 Push Up
1 de mai. de 2017
02/05/17 - WOD
A- Widow Maker (5°)
20 Back Squat
B- WOD
For Time:
100 Double Under
10 Thrusters (95lbs/65lbs)
80 Double Under
10 Thrusters
60 Double Under
10 Thrusters
40 Double Under
10 Thrusters
20 Double Under
10 Thrusters
C- Acessório:
3 Rounds:
15 El Lateral DB
10 Stalder Leg Lift
20 Back Squat
B- WOD
For Time:
100 Double Under
10 Thrusters (95lbs/65lbs)
80 Double Under
10 Thrusters
60 Double Under
10 Thrusters
40 Double Under
10 Thrusters
20 Double Under
10 Thrusters
C- Acessório:
3 Rounds:
15 El Lateral DB
10 Stalder Leg Lift
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