Vários 4 no dia 4

WOD – 04/05/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6x
2 Power Snatch + 2 OHS

WOD
For Time:
4 Rounds of:
4 Bar Muscle-ups
4 Burpees Over the Bar
4 Power Snatches
4 Burpees Burpees Over the Bar

 

 


VITTORIA SIX PACK

SEXTA – 04/05/2018

A.
2x
30″ Side Plank (Right)
30″ Side Plank (Left)
30″ Front Plank
Rest 30”

Rest 1′

B.
2x
15 Crossing Crunch (Right)
15 Crossing Crunch (Left)
15 Crunch
Rest 15″

Rest 1′

C.
50 Sit-ups

 

WOD – 04/05/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
6x
2 Power Snatch + 2 OHS

WOD
For Time:
4 Rounds of:
4 Bar Muscle-ups
4 Burpees Over the Bar
4 Power Snatches
4 Burpees Burp […]

 

O Vittoria Six Pack começou

Como vocês viram, ontem foi o primeiro dia do nosso novo projeto, o “Vittoria Six Pack”.

O objetivo do programa é o fortalecimento do CORE (região central do nosso corpo). E não ache que isso é algo banal. O CORE é o nosso alicerce. É a parte estrutural que lhe permite executar qualquer tarefa física de forma mais segura e eficiente. Dentro da metodologia CrossFit, um dos mais tradicionais conceitos é o: “Do centro para a extremidade”. Então chegou a oportunidade de focar num trabalho para o centro do corpo.

Tanto faz se o seu objetivo será ter um abdomen de capa de revista, ou o fortalecimento pra região importante região. Esse projeto irá lhe ajudar a atingí-lo.

Os horários das aulas serão: Segundas, Quartas e Sextas – 07:30 / 18:45 / 20:45

Caso um desses horários não se adeque a você, estarei disponibilizando o treino do dia aqui no blog. Peça auxílio a um de nosso coaches.

Vamos nessa!

 

WOD – 02/05/2018

WOD
A.
“Widow Maker” (Day 8)
20 Unbroken Reps of Back Squats

B.
AMRAP 3′
3 Power Cleans @61/43kg.
6 Push-ups
9 Sit-ups

Rest 1′

Repeat for 4 cycles

 

WOD – 02/05/2018

WOD
A.
“Widow Maker” (Day 8)
20 Unbroken Reps of Back Squats

B.
AMRAP 3′
3 Power Cleans @61/43kg.
6 Pus […]

Acumular Volume de Trabalho

WOD – 02/05/2018

WOD
EMOM 30’, alternate between:
15 Unbroken Wall Ball Shots
15 Kettlebell Swings
12 Toes to Bar
10 HSPUs / 12 Hand Release Push-ups
10 Burpee Box Jumps
Rest

 
VITTORIA SIX PACK

02/05/2018

A.
4x
30″ Crunches
30″ Alternated Crossing Crunches
Rest 15″

Rest 1′

B.
3x
40″ Front Plank
20″ Mountain Climbers
Rest 20″

 

WOD – 02/05/2018

WOD
EMOM 30’, alternate between:
15 Unbroken Wall Ball Shots
15 Kettlebell Swings
12 Toes to B […]

Feriadão

WOD – 30/04/2018

WOD
A.
“Widow Maker” (Day 7)
20 Unbroken Reps of Back Squats

B.
For Time:
“Fran”
21-15-9
Thrusters
Pull-ups

 

WOD – 30/04/2018

WOD
A.
“Widow Maker” (Day 7)
20 Unbroken Reps of Back Squats

B.
For Time:
“Fran”
21-15-9
Th […]

Já curou a mão

WOD – 27/04/2018

WOD
A.
“Widow Maker” (Day 6)
20 Unbroken Reps of Back Squats

B.
“Under the Lights”
AMRAP 8’
An Ascending Ladder of
3 Hang Squat Cleans @43/30
3 Toes to Bar

6 Hang Squat Cleans
6 Toes to Bar
9 Hang Squat Cleans
9 Toes to Bar…

 

WOD – 27/04/2018

WOD
A.
“Widow Maker” (Day 6)
20 Unbroken Reps of Back Squats

B.
“Under the Lights”
AMRAP 8’
An Ascending Ladder of
3 Hang Squat Cleans @43/30
3 Toes to B […]

Intervalado

WOD – 26/04/2018

SKILL
Hang Power Snatch
Hang Squat Snatch

WOD
A.
15’ to find your 1RM
Hang Snatch

B.
For Time:
40 Sit-ups
30 Kettlebell Swings
20 Shoulder to OH

Rest 1’

30 Sit-ups
20 Kettlebell Swings
10 Shoulder to OH

Rest 1’

20 Sit-ups
10 Kettlebell Swings
5 Shoulder to OH

 

WOD – 26/04/2018

SKILL
Hang Power Snatch
Hang Squat Snatch

WOD
A.
15’ to find your 1RM
Hang Snatch

B.
For Time:
40 Sit-ups
30 Kettlebell Sw[…]

Quarta

WOD – 25/04/2018

STRENGTH WORK
Sumo Deadlift
4 x 5

Alternating V-ups
4 x 24

Flutter Kicks (x2)
4 x 30

WOD
In Teams of 2,
For Time:
4 rounds of
150 Double Unders
30 Burpee Box Jump Overs

 

WOD – 25/04/2018

STRENGTH WORK
Sumo Deadlift
4 x 5

Alternating V-ups
4 x 24

Flutter Kicks (x2)
4 x 30

WOD
In Teams of 2,
For Time:
4 rounds of
150 Double Und […]

Muitos BMUs

WOD – 24/04/2018

WOD
A.

“Widow Maker” (Day 5)
20 Unbroken Reps of Back Squats

B.
“INTERRIO 2018 – WOD 6 – INTERMEDIÁRIO”
For Time:
15-12-9
Bar Muscle-ups / C2B Pull-ups
Thrusters @50/35

 

WOD – 24/04/2018

WOD
A.

“Widow Maker” (Day 5)
20 Unbroken Reps of Back Squats

B.
“INTERRIO 2018 – WOD 6 – INTERMEDIÁRIO”
For Time:
15-12-9
Bar Muscle-ups / C2B Pu[…]

Força na argola

WOD – 20/04/2018

STRENGTH WORK
Strict Ring Pull-ups
5 x 6
 
Ring Dip / Box Dip
5 x 6 / 10
 
Pike Leg Lifts
5 x 12
 
Alternated Lateral Ankle Touches on Crunch Position
5 x 24
 
WOD
For Time:
30 Wall Ball Shots
20 Burpee Box Jumps
10 Hang Clusters
20 Burpee Box Jumps
30 Wall Ball Shots
 

WOD – 20/04/2018

STRENGTH WORK
Strict Ring Pull-ups
5 x 6
 
Ring Dip / Box Dip
5 x 6 / 10
 
Pike Leg Lifts
5 x 12
 
Alternated Lateral Ankle Touches on Crunch Position
5 x 24
 
WOD
For Time:
30 Wall Ball Shots
20 Burpee B[…]

Corre e Faz Snatch

WOD – 19/04/2018

WOD
A.
“Widow Maker” (Day 4)
20 Unbroken Reps of Back Squats

B.
For Reps:
In 6 minutes,
800m Run
Max Snatches

Rest 3’

In 4 minutes,
400m Run
Max Snatches

Rest 3’

In 2 minutes,
200m Run
Max Snatches

 

WOD – 19/04/2018

WOD
A.
“Widow Maker” (Day 4)
20 Unbroken Reps of Back Squats

B.
For Reps:
In 6 minutes,
800m Run
Max Snat […]