Aula - Quinta-Feira (01/06)

Skill: Press

Emon x 3'

3 Shoulder Press

Emon x 3'

- 2 Push Press

Emon x 3'

- 1 Push Jerk

Wod
Endurance

A cada 5' por 30'
500m Run ou Row

Aula - Quarta-Feira (31/05 )

Skill
Pull Up

Scale :Kipping
Rx: Butterfly

Wod (em dupla)
21 - 15 - 9
Wall Ball (20/14)
Toes To Bar

Rest
60 Snatches em dupla

Aula - Terça - Feira (30/05)

Strength Back Squat
a cada 1' por 5'

- 1' - 3 reps 65%
- 2' - 3 reps 70%
- 3' - 2 reps 75%
- 4' - 2 reps 80%
- 5' - 2 reps 85%

Rest 1 min

A cada 2' por 6'

1 rep 90%
1 rep 95%
1 rep 100%

Wod
3 Rounds (em dupla)

400 m Run
30 OHS
15 burpees sync

Aula - Segunda-feira ( 29/05 )

Skill: Clean and Jerk

A cada 1'30 durante 12'
2 Clean and Jerk

Wod (15')
400 m Run
3 séries:
7 clean and jerk (60/40kg)
3 rounds Cindy

Aula - Sexta - Feira ( 26/05 )

Mobility

Skill : Double Unders

Wod: 
Amrap (12')

9 HSPU
12 Box Jump
15 KTB Swing
21 Sit Up

Aula - Quinta - Feira ( 25/05)

Emom 10'
3 Power Snatch 

Wod
3 Rounds
10 Power Snatchs
15 Burpees Over
20/15 cal Row

Aula - Quarta - Feira ( 24/05)

Warm Up
4 Rounds

OH Walking - 10m
L Sit - 30'
Weight Sit Up - 15 Reps

Wod (Endurace)
Quarteto (3 Rounds)

1' : dois correm 100m /dois descansam
2' : dois correm 100m / dois descansam
2x
4': dois correm 400m / dois descansam
.
.
.

Aula - Terça-feira ( 23/05 )

Emom (14')

Odd - 3 Hang Squat Clean 
Even - 6 a 10 Pull Ups

Wod
21-15-9
Wall ball - 20/14 Lbs
Burpees

Aula - Segunda-feira (22/05)

A - Warm Up - 8'

B - Skill: KB snatch

Emom : a cada 1'
8 Reps ( 4 em cada braço)

C - Wod (20')
4 Rds

10 T2B
16 OHS com KTB
400 m Run

Aula - Sexta - Feira (19/05)

A - Warm Up
Jumping Lunges
Jumping Squats

B - Força
Emom : 16'
a cada 2'

Odd: 6 Back Squats
Even: 3 Front Squats
*manter carga

C- Wod
 Armap: 12'
10 Push Press
10 KBS
10 Box Jump Over

Aula - Quinta - Feira ( 18/05 )

A - Skill

TGU

B - EMOM 

A cada 1' 

2 TGU de cada lado

C - WOD 1

EMOM 3'30''

400 m com Wall Ball

Wod 2 - EMOM 6X1'
BURPEE PARTNER OVER

Aula - Quarta - Feira (17/05)

A - Warm Up
Brincadeira do "cone"

B - Força: 
Deadlift

Carga leve para aquecer 10/10
5/4/3/2/1/1/1

C - Wod - 15'
4 Rounds

8 Burpees
10 Thruster
15 KBS


40/15 - RX
30/15 -  Scale

Aula - Terça-feira ( 16/05 )

Mobility (20')

Wod
For time:
1200 Run
Logo após
12 Rounds:
4 Strict Hspu/ Dips
8 C2B Pull ups/ Pull ups
12 Globet Squats 16/10kg

Aula - Segunda- Feira ( 15/05 )

A- warm up

B- skill/emom
Deadlift
Hang clean
S2O

Emom a cada 1'durante 12'
Minuto 1- 12 deadlift
Minuto 2- 9 Hang Power clean
Minuto 3- 6 S2O

Wod cap 15'
50 d/u - 50 sit up - 25 wallball
40 d/u - 40 sit up - 20 wallball
30 - 30 - 15
20 - 20 - 10
10 - 10 - 5

Aula - Sexta-feira ( 12/05 )

Mobility

Wod
3 Rounds:
5 Rope Climbs
10m Walking Lunges 24/16kg
(oh unilateral ktb)
15 Burpees

Aula- Quinta-feira ( 11/05 )

Strength
Emom x 12:
Odd: 20 Pistol
Even: 20 Push ups


Wod
Bear Complex

Aula - Quarta-feira ( 10/05 )

Kettlebell Snatch
A cada 90" por 6':
6 Ktb Snatch

Wod
Em trio:
Row 3k
imediatamente após
90 Snatch
300 Sit ups

Terça-feira - ( 09/05)

Core
Tabata

Wod
The Seven
7 Rounds:
7 Hspu
7 Thrusters
7 Box Jumps
7 Deadlifts
7 Burpees
7 Ktb Swing
7 Pull ups
 Time Cap: 40 min

Aula - Segunda-feira ( 08/05 )

Strength
Emom x 12:
Odd: 3 Front Squat
Even: 20/10 Wall Ball

Wod
4 Rounds:
400m Run
15 Toes to Bar
10 Power Clean
(60/40) - (40/25)

I

Aula - Sexta - Feira ( 05/05 )

Skill (6' a 8') 
Balanço

Emom (10')
A cada 2'

Iniciante            
1+1 Balanço
1 K2R
1 Puxada

Scale
1 K2R
1 Pull Up
1 C2B

RX
1 C2B
1 Pull Up
1 C2B ou BMU

Wod (20')
TRIO

Row (no escuro)
+ Run

Aula - Quinta - Feira (04/05)

Mobility (20')

Skill (10')
Turkish Get Up (TGU)

Wod (Time Cap: 12')
4Rds

30 D/U ou 90 S/U
8 Push Press
12 Canivete

Aula - Quarta - Feira ( 03/05 )

Warm Up
4Rds

1 mochileiro
1 carriola 
10 jumping squats ( duplas)

Força 
6x 
6 Bench Press + 10 Push Up

Wod ( Amrap 10')
Escada Crescente

1 Thruster 
1 Burpee
2 Thruster 
2 Burpees
3 Thruster
3 Burpees
.
.
.

Aula - Terça-feira (02/05)

Força ( Emom : 18')

3' cada round
6 Back Squat
10 Box Jump

Wod ( Time Cap: 15') 

50/40/30/20/10 sit up
10/20/30/40/50 KTB

* 200m Run entre Rds.