Aula - Terça-feira (01/08)
Mobility
Skill
KTB Snatch
Strenght
1'atividade + 1' rest
1' braço direito
1' braço esquerdo
1' alternando braços
Wod
21-15-9 (RX) / 15-12-9 ( SCALED)
HSPU
Ring Dip
Push Up
* 200 m run entre as séries
Aula - Segunda-feira (31/07)
Warm Up
Aquecimento Global
Skill
Deadlift
Strenght
20' para achar PR de Deadlift
Wod
Anne
50-40-30-20-10
Abmat Sit Up
Double Under
Aula - Sexta feira (28/07)
Core
Skill
TGU
Wod
AMRAP 6'
10 SDHP
15 Globet Squat
20 OH Walk Lunge
Rest 2'
12 - 9 - 6
Thruster
Burpee
Aula- Quinta feira (27/07)
Mobility
Back Squat
Wod
Emom 16'
Min 1 - 10 Good morning
Min 2 - 12 Single Leg Step Up
Min 3 - L-sit Max Hold
Min 4 - Rest
Aula - Quarta feira (26/07)
Endurance
5 x 400m Run
Then
AMRAP 8' (duplas)
10 Deadlift
10 Pull up
Rest 2'
AMRAP 8' (duplas)
30 D.U.
15 Sit up
Aula - Terça feira (25/07)
Mobility
Skill
Press
Emom 9'
Min 1 - 3 Shoulder Press
Min 2 - 4 Push Press
Min 3 - 5 Push Jerk
Wod
4 rounds
200m Row
15 wallball
10 S2OH
1 Rope Climb
Aula - Segunda feira (24/07)
Core
Strength
Bench Press
5 x max reps
50% B.W.
Wod
10 rounds
5 T2B
10 KT Swing
7 Burpees on target
Aula - Sexta-feira (21/07)
Skill
HSPU
Wod
Emom - 20' a cada 1'
Wall Ball - 15 a 20 reps
KTB - 20 reps
HSPU - 8 a 15 reps
Rest
Aula - Quinta-feira (20/07)
Skill
Ring Kipping
Ring Kipping + drive
Ring Strict Pull Up
Emom 12'
Min 1': 7 ring kipping
Min 2': 7 Ring T2B
Min 3': 1 a 3 M.U ou 3 a 6 Strict Pull Up
Wod ( 3 rounds )
15/12 row
20 SDHP (40/25)
30 Walk Lunge
40 sit upj
Aula - Quarta-feira (19/07)
Mobility
Bola + Barra
Skill
OHS
A cada 1'30 por 12'
ODD: 6 OHS
EVEN: 10 a 15 Pull Ups
Wod
9 Squat Snatchs
15 Burpees
18 Ring Dips
Aula - Terça-feira (18/07)
Warm Up
Step Up com barra nas costas
Skill
Box Jump
Wod (15')
15 box jump
15 deadlifts
30 D.U / 90 S.U
Aula - Segunda-feira (17/07)
Mobility
Skill
Front Squat + Push Press
E2mo2m
16' (8 sets)
8 front squats
7 push press
*Saindo do chão
Wod (10')
1 Squat Clean + 2 pistols
2 Squat Clean + 4 pistols
3 Squat Clean + 6 pistols
4 Squat Clean + 8 pistols
5 Squat Clean + 10 pistols
.
.
.
Aula - Sexta-feira (14/07)
Skill:
Hang Power Clean
Push Jerk
Strenght:
Emom x 10:
4 Deadlifts + 3 Hang Power Clean + 2 Push Jerks
Wod:
For time:
800m Run
50 Thrusters 40/25kg
25 Toes to bar
400m Run
Aula- Quinta-feira (13/07)
Skill:
Mobility
Rope Climbs
Wod 1
De 0:00 a 10:00
4, 3, 2
Rope Climbs
500, 400, 300m
Rowing
Wod 2
De 10:00 a 20:00
4 Rounds:
10 Deadlift 80/60kg
20 Push ups
Aula - Quarta-feira (12/07)
Skill:
Back Squat
Strenght:
5 Sets:
2 Back Squats
60, 70, 80, 85, 90%
Wod:
Emom x 18:
Min 1 - 20m Carry Yoke
Min 2 - 10 OHS 40/25kg
Min 3 - 10 Burpee Box Jump Over
Aula- Terça-feira (11/07)
Skill:
Handstand Position
Free Handstand hold
Handstand Leg Raises
Strenght:
4 Sets:
max reps
Strict HSPU face to wall (rx)
Strict HSPU adaptado (scale)
200m Run
Wod:
A cada 3' por 15':
1' max tempo L-sit
30 Double Unders
20 Ktb Swing 24/16
Aula - Segunda-feira (10/07)
Skill:
Hang Full Snatch
Full Snatch
Strenght:
Emom x 4:
2 Hang Full Snatch
rest 1 min
Emom x 4:
1 Full Snatch
(3" pausa recepção)
Wod:
For time
21 Snatches 50/30kg
40 Wall Balls 20/14lbs
15 Snatches
30 Wall Balls
9 Snatches
20 Wall Balls
Aula - Sexta - Feira (07/07)
Warm Up
4x subida adaptada (rope climb)
8x pé na corda
24x ktb swing
Skill
Rope Climb
Strenght
emon 12'
1 - 1 legless/ 2 rope climb
2 - 8 ktb snatch
3 - 12 abmat sit up
Wod
amrap 12'
6 Clean
6 S2OH
6 Burpees Over Barbell
6 SDHP
Aula - Quinta - Feira (06/07)
Warm Up
Skill
Power Clean
burgener
1 - Clean Pull
2- Clean High Pull
3- Muscle
4 - Balance
5 - Front Squat
6 - Power Clean
Strenght
Emon 8'
burgener @mpp
Wod
Fran
21/15/9
Thruster
Pull Up
Aula - Quarta - Feira (05/07)
Warm Up
2x
15 m andar de pato
15 m agachamento lateral sumo
15 m long jump
Skill
Pistol
Strenght
4x6-8 pistol com ktb/caixa
Wod
3 Rounds
200 m run
20 front rack reverse lunge (40/25)
15 push up
10 sit up
5 bar M.U (strict pull up)
Aula - Terça - Feira (04/07)
Warm Up
Skill
burgener
Power Snatch
1-Snatch Pull
2- Snatch high Pull
3- Muscle
4 - Balance
5 - OHS
6- Power Snatch
Strenght
Emon 8'
burgener @mpp
Wod
3 Rounds
50 D.U (x2 single)
15 burpees box jump over
10 ktb swing
Aula - Segunda-feira (03/07)
Warm Up
20 jump squats
40 mountain climbs
60 russian twist
Skill
OHS ( overhead squat)
Strenght
Emon 8'
3 OHS maior carga possível
Wod
Cindy/Chelsea
5 pull up
10 push up
15 air squats
**Scaled amrap 20'
Rx 20' emon
