Aquele intervalado de corrida

Segunda foi barbell, terça ginástica, ontem endurance, hoje vamos fazer um intervalado!

Bom treino!

 

WOD – 21/06/2018

STRENGTH WORK
Strict HSPU + HSPU
5 x 2 + 6

Strict Ring Pull-ups
5 x 6

WOD
“Team Tosh Sprints”
In teams of 2, with members in a relay system:
3 Rounds of
200m Run
400m Run
600m Run
For each member

*Try to pick a partner that runs at a similar pace as you.

 

WOD – 21/06/2018

STRENGTH WORK
Strict HSPU + HSPU
5 x 2 + 6

Strict Ring Pull-ups
5 x 6

WOD
“Team Tosh Sprints”
In teams of 2, with members in a relay system:
3 Rounds of
200m Ru […]

Hero de novo

Hoje faremos faremos mais um Hero WOD, o “Morrison”. Não se subestimem, mas também não se superestimem. Encarem em duplas ou individualmente, de acordo com o nível de condicionamento e cansaço acumulado da semana de vocês.

Treino longo e duro. Divirtam-se!

 

WOD – 20/06/2018

STRENGTH WORK
3 Super Sets of:
16 Windshield Wipers
16 Weighted Hollow Rocks

WOD

In teams of 2 or individual (Coach´s Choice),

“Morrison”
For time:
50-40-30-20-10
Wall Ball Shots @20/14 lbs
Box Jumps @24/20″
Kettlebell Swings @24/16 kg.

 

VITTORIA SIX PACK

A.
4x
30″ Flutter Kicks
Rest 15″

Rest 30″

B.

4x
10 Crossing Crunch w/ Feet Elevated (right)
10 Crossing Crunch w/ Feet Elevated (left)
10 Crunch w/ Feet Elevated

Rest 30″

 

 

 

WOD – 20/06/2018

STRENGTH WORK
3 Super Sets of:
16 Windshield Wipers
16 Weighted Hollow Rocks

WOD

In teams of 2 or individual (Coach´s Choice),

“Morrison”
For time:
50-40-30-20-10
Wall Ball Sh […]

 

 

Gymnastics Complex

WOD – 19/06/2018

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
For Time:
50-40-30-20
Double Unders
20-15-10-5
Overhead Squats
4-3-2-1
Today’s Pull-up Bar Complex*

*Today’s Pull-up Bar Complex =
5 Toes to Bar
3 Pull-ups
1 Bar MUs

 

WOD – 19/06/2018

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
For Time:
50-40-30-20
Double Unders
20-15-10-5
Overh […]

Um Clássico

WOD – 18/06/2018

SKILL
Hang Squat Clean

STRENGTH WORK
Hang Squat Clean
5 x 3

WOD
“DT”
For time:
5 rounds:
12 Deadlifts @70/47kg.
9 Hang Power Cleans
6 Push Jerks

 

VITTORIA SIX PACK

A.
3x
20” Crunch
30″ Sit-up
40” Front Plank
Rest 30″

Rest 1’

B.
3x
10” Superman Hold
10″ Superman Rocks
10″ Superman Hold
Rest 30″

 

WOD – 18/06/2018

SKILL
Hang Squat Clean

STRENGTH WORK
Hang Squat Clean
5 x 3

WOD
“DT”
For time:
5 rounds:
12 Deadlifts @70/47kg.
9 Hang P […\

Copa do Mundo, vamos de bola!

WOD – 15/06/2018

SKILL
Power Snatch
Snatch Balance
Overhead Squat

STRENGTH WORK
7x
Power Snatch + Snatch Balance + Pause OHS

WOD
For Time:
21-15-9-15-21
Wall Ball Shots
Russian Kettlebell Swings

 

VITTORIA SIX PACK

A.
EMOM 12′, alternate between:
50 Mountain Climbers
40″ Chinese Plank
10 Atomic Sit-ups
Rest 1′

 

WOD – 15/06/2018

SKILL
Power Snatch
Snatch Balance
Overhead Squat

STRENGTH WORK
7x
Power Snatch + Snatch Balance + Pause OHS

WOD
For Time:
21-15-9-15-21
Wall Ball Shots
Russian Ket […]

Bodyweight WOD

WOD – 14/06/2018

STRENGTH WORK
Pause Front Squat
5 x 3

Ring Rows
5 x 6

Alternating V-ups
5 x 20

WOD
AMRAP 12′
5 Pull-ups
10 Push-ups
15 Box Jumps

 

WOD – 14/06/2018

STRENGTH WORK
Pause Front Squat
5 x 3

Ring Rows
5 x 6

Alternating V-ups
5 x 20

WOD
AMRAP 12′
5 Pull-ups
10 Pus […]

Quarta

WOD – 13/06/2018

STRENGTH WORK
Single Arm Seated KB Press
4 x 8

Strict Toes to Bar
4 x 8

Barbell Glute Bridge
4 x 10

WOD
For Time:
50 Double Unders
10 Hang Snatches
15 OHS
50 Double Unders
8 Hang Snatches
15 OHS
50 Double Unders
6 Hang Snatches
15 OHS
50 Double Unders

 

VITTORIA SIX PACK

A.
3x
40″ on / 20″ off, alternate
Side Plank (right)
Side Plank (left)
Front Plank

B.
Accumulate 80 Alternating Tuck Sit-ups

 

WOD – 13/06/2018

STRENGTH WORK
Single Arm Seated KB Press
4 x 8

Strict Toes to Bar
4 x 8

Barbell Glute Bridge
4 x 10

WOD
For Time:
50 Double Unders
10 Hang Sn […]

EMOM + FT

WOD – 12/06/2018

SKILL
Power Clean
Hang Clean
Split Jerk

STRENGTH WORK
7x
Power Clean + Hang Clean + Split Jerk

WOD
EMOM 6’, alternate between
10 Burpees
15 KB Swings
20 Sit-ups

Rest 2’

For Time:
3 rounds of
10 Burpees
15 KB Swings
20 Sit-ups

 

WOD – 12/06/2018

SKILL
Power Clean
Hang Clean
Split Jerk

STRENGTH WORK
7x
Power Clean + Hang Clean + Split Jerk

WOD
EMOM 6’, alternate between
10 Burpees
15 KB Swings
20 Si […]

 

Tipo o da seletiva

WOD – 11/06/2018

STRENGTH WORK
Barbell Box Step-up
4 x 8

Bent Over Row
4 x 8

WOD
For Time:
10/7 Bar MU or 15 C2B Pull-ups
20 Thrusters
800m Run
20 Thrusters
10/7 Bar MU or 15 C2B Pull-ups

 

VITTORIA SIX PACK
A.
40 Sit-ups

B.
4x
20″ Crunch
Rest 10″

C.
20 V-ups

D.
4x
20″ Reverse Crunch
Rest 10″

 

🔫🔫🔫

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WOD – 08/06/2018

SKILL
Pistol

STRENGTH WORK
Floor Press
4 x 6

WOD
2 Rounds of
10 Burpees
10 Front Squat (Heavier)

Rest 90”
Then,

2 Rounds of
10 Burpees
10 Shoulder to OH (Medium)

Rest 90”
Then,

2 Rounds of
10 Burpees
10 Thrusters (Lighter)

 

VITTORIA SIX PACK

A.
4x
15″ Straddle V-ups
15″ Alternating V-ups
10″V-up Hold
Rest 20″

Rest 1′

B.
Alternated Tabata Rounds of
Superman Hold
Chinese Plank

 

WOD – 08/06/2018

SKILL
Pistol

STRENGTH WORK
Floor Press
4 x 6

WOD
2 Rounds of
10 Burpees
10 Front Squ […]