Aula - Sexta-feira (29/09)
A- Warm up
tabata
moutain climb
B- Skill
pistol
emom
8' (8 sets)
10 pistol a cada 1'
c- Wod
1round
1 rope climb
4 deadlift
4 burpee
2 round
2 rope climb
8 deadlift
8 burpees
3 round
3 rope climb
12 deadlift
12 burpees
4 round
4 rope climb
15 deadlift
15 burpees
Aula - Quinta-feira (28/09)
A- Warm up
Annie
B- Endurance
C- Wod
4 rds
12 bench press
400 m run
Aula - QUARTA-FEIRA (27/09)
A-) WARM UP / SKILL
Snatch
B-) BARBELL CYCLING
E6M6OM - 24' - 4 sets
1 (set) - 4 Snatch High Pull
2 (set) - 4 Power Snatch
3 (set) - 4 Power Snatch + OHS
4 (set) - 4 Full Snatch
C-) WOD
"Karen Till Die" - Cap 10'
150 wall balls
*Every Break - 3 t2b
Aula - Terça-feira (26/09)
A- mobility (15')
B- emom
28’( 7 sets) 4'
8 pull ups ou 12 adaptado
12 kb swing
15 kb thuster
18 sit up
3' Max Burpees Medball Facing
Aula - Segunda-feira (25/09)
A- warm up
Tabata
B- emom
1- 6' ( 4 sets)
4 reps back squat
2- 6' (4 sets)
8 step up com kb( 4 em cada lado)
3- 6' (4 sets)
6 deadlift
C- wod
Amrp 14'
200 m run
20 lunge
15 v-up
Aula - SEXTA (22/09)
A-) Skill 30'
Muscle Up
B-) WOD - "Row N' Go"
Amrap 15'
10 cal Row
20 Ktb Swing
30 Wall Ball
Aula - QUINTA (21/09)
A-) Mobility
B-) Core
C-) WOD "Diane" - cap 8'
21 - 15 - 9
Deadlift
HSPU
Aula - QUARTA (20/09)
A-) Warm Up 5' - to TGU
B-) Skill / Strenght
T.G.U - Turkish Get Up
C-) WOD - EMOM 30'
"Run To Rest..."
1' - 8 Thrusters
2' - 8 Pull Ups
3' - 12 V-Ups
4' - 200m RUN
5 - Rest
Aula - TERÇA (19/09)
A-) Skill
HSPU
B-) Emom 7'
7 HSPU
C-) WOD - "I Love Burpees"
EMOM 1 - 6'
Odd - 12/15 Burpeees
Even- 30 D.U / 70 S.U
1' Rest
EMOM 2 - 6'
Odd- 12/15 burpees
Even- 25 abmat Sit Ups
Aula - SEGUNDA (18/09)
A-) Skill
Clean
B-) Strenght
A cada 2' por 10' (5 sets)
1 + 2 + 3 reps
- Deadlift
- Hang Power Clean
- Front Squat
C-) WOD - Amrap 10'
6 Squat Clean
12 Dips
Aula - Sexta-feira (15/09)
Skill
OHS
Strength
A cada 3' por 15'
3 OHS
Wod
AMRAP 10'
5 snatch (50/35)
10 HSPU
1 legless rope Climb
Scaled
Snatch 30/15
Hspu caixa
Rope Climb normal
Aula - Quinta-feira (14/09)
Mobility
Core
4 x 8 Dragon flag
4 x 15 Situp com anilha
4 x 12 flexão lateral com ktbell (cada lado)
Wod
For time
25 Pullup
50 Push up
75 squats
Cap 7'
Aula Quarta-feira (13/09)
Skill
Row
Cadence and efficiency
Wod
Emom 30'
6 sets
1 - 16 wallball
2 - 20 jump box over
3 - 14 sumo Deadlift high pull
4 - 200m run
5 - Rest
Aula - Terça-feira (12/09)
A-) Warm Up / Skill
Box Jump
B-) High Jump
C-) Hero WOD "OMAR"
15 Thruster
15 Burpees
20 Thruster
25 Burpees
30 Thruster
35 Burpees
RX - 40/25
Scaled 30/15
Aula - Segunda feira (11/09)
Skill
Push Press
Strength
Push Press
1 rep max
Wod
3 rounds
8 Power Clean
20 DU
20 Deadlift
20 DU
20 OH Lunges
20 DU
Aula - Quarta-feira (06/09)
A- Core
B- Skill
Hand Stand Walk
C- WOD
15-12-9
Deadlift
Pull-up
12-9-6
Power Clean
Burpee
9-6-3
S2OH
Hspu
Cap 25"
Aula - Terça-feira (05/09)
A- Mobility
B- Skill
Squat Clean
C- Strenght
A cada 1'30" por 9" (6 sets)
3 Hang Squat clean
D- WOD
5rft - Cap 10'
15 push up
12 Ktb Swing
9 Box Jump
Aula - Segunda-Feira (04/09)
A- Warm Up
B- Skill
Toes to Bar
C- WOD
8rds
5 T2b
12 OH ktb lunge
30 double unders
