Aulão Sábado ( 01/04 ) 

"Figth gone bad"

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps
1 minute Push Press (75/55 lbs)
1 minute Row
1 minute Rest

Aula Sexta-feira ( 31/03) 


A. Snatch complex
5 series:
5 hang power
5 ohs
5 balance

B.Tabata core

C. Wod
15/12/9
Burpee box jump over
S2O

Aula - Quinta - Feira (30/03)


A. Bench press
5x8
Barbell row
5x8

B. Wod - 3 rounds
200 run
12 squat clean 60/40kg
21 pull ups

Aula Quarta-feira ( 29/03 ) 


A. Mobility

B. Wod time cap 30'
5 rope climb
25 cal row
30 box jump
40 ktb swing
50 wal ball
60 lunges 20/10kg
80 sit up
100 d.u /300 single

Aula - Terça-feira ( 28/03 )

A. Emom 10'
3 front squat
10 hspu

B. Amrp 9'
T2b 2/4/6/8... 
7 thruster

Aula - Segunda-feira ( 27/03 )

A.Skill:
Hang snatch

B:
a cada 1:30' 8 hang power snatch


C:wod 18'
"Run,jeremy"
400 run
21 ohs
21 burpee

400run
15ohs
15 burpee

400run
9ohs
9burpee

Aula - Sexta - Feira ( 24/03 )


Wod

Open 17.5 

Aula - Quinta - Feira ( 23/03 )

A- Warm Up 4 Rd/s 10 Good Morning 20 Super Man B- Skill D/u C-Força PR Deadlift 8x1 D- Wod - Amrap 10' 200 Run ou Row 12 KB Swing

Aula - Quarta - Feira ( 22/03 )


A- Warm Up 12' (a cada 1'30") 30" sit up max de 15 reps 30" prancha (alternando canoinha e prancha ventral) 30" rest B- Mobility C- Wod -
4 rd/s 400 m Run 10 Front Squat - Scale(25/40) RX(40/60) 15 T2B 20 Dip (box ou ring)

Aula - Terça - Feira ( 21/03)
A- Warm Up Tabata Air squat W.L B- Skill Pistol C- Emom 8' A cada 2' Scale Max Push up 8 Pistols adaptado Rx Max pull up 4 Pistols com carga D- wod 21/15/9 Thruster Burpees target (alvo)

Aula - Segunda - Feira ( 20/03) 

A- Skill
Snatch

B-Emom 10'
Minuto 1
3 Squat Snatch 

Minuto 2
5 Power Snatch

C-Wod 
Time cap 15' 

3/2/1 Squat Snatch ( Cargas + Altas).

30/20/10 Row/Run***

30/20/10 wall ball

*** Remo Ocupado intercalar com corrida na seguinte forma:(Corre 600m / 15cal Row, Corre 400m / 10cal Row, Corre 200m / 05cal Row).