🏃🏽 + 🦶/

WOD -12/06/2019

STRENGTH WORK
Romanian Deadlift
4 x 8

Wall Sit
4 x 1′

Medball Russian Twists
4 x 14 (each side)

WOD
For Time:
3 Rounds of
600m Run
21 Toes to Bar

 

WOD -12/06/2019

STRENGTH WORK
Romanian Deadlift
4 x 8

Wall Sit
4 x 1′

Medball Russian Twists
4 x 14 (each side)

WOD
For Time:
3 Rounds of
600m Run
21 Toes to Bar

AMRAP Tuesday

WOD -11/06/2019

SKILL
Snatch Lift-off
Low Hang Squat Snatch

STRENGTH WORK
Snatch Lift-off + Low Hang Squat Snatch
2-2-2-1-1-1

WOD
AMRAP 10’
9 Power Snatches
12 Hand Release Push-ups
15 Box Jumps

 

WOD -11/06/2019

SKILL
Snatch Lift-off
Low Hang Squat Snatch

STRENGTH WORK
Snatch Lift-off + Low Hang Squat Snatch
2-2-2-1-1-1

WOD
AMRAP 10’
9 Power Snatches
12 Hand Release Push-ups
15 Box Jumps

Hoje é ela!

Semanas atrás quase ela, então porque não ela hoje?
Frannnnnnnn, a mais famosa!

WOD -10/06/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8 (each leg)

Floor Press
4 x 6

Alternating V-ups
4 x 20

WOD
“Fran”
For Time:
21-15-9
Thusters @43/30kg
Pull-ups

 

WOD -10/06/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8 (each leg)

Floor Press
4 x 6

Alternating V-ups
4 x 20

WOD
“Fran”
For Time:
21-15-9
Thusters @43/30
Pull-ups

Sextou

WOD -07/06/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Inverted Barbell Row (feet elevated)
4 x 8

WOD
For Time:
21 Thrusters
20 Sit-ups
3 Bar Muscle-ups
15 Thrusters
20 Sit-ups
6 Bar Muscle-ups
9 Thrusters
20 Sit-ups
9 Bar Muscle-ups

 

WOD -07/06/2019

STRENGTH WORK
Bulgarian Split Squat
4 x 8

Inverted Barbell Row (feet elevated)
4 x 8

WOD
For Time:
21 Thrusters
20 Sit-ups
3 Bar Muscle-ups
15 Thrusters
20 Sit-ups
6 Bar Muscle-ups
9 Thrusters
20 Sit-ups
9 Bar Muscle-ups

DU + HSPU + DL

WOD – 06/06/2019

SKILL
Double Unders

STRENGTH WORK
Strict HSPU
4×8

WOD
For time:
3 Rounds of
60 Double Unders
16 Handstand Push-ups
12 Deadlifts

 

WOD – 06/06/2019

SKILL
Double Unders

STRENGTH WORK
Strict HSPU
4×8

WOD
For time:
3 Rounds of
60 Double Unders
16 Handstand Push-ups
12 Deadlifts

Aulão com Coach Alan

FFD3DE4C-F9B0-4B01-AECD-F277B97B66C7

WOD -05/06/2019

SKILL
Power Clean
Front Squat

STRENGTH WORK
Front Squat (From the ground)
5-5-5-5-5

WOD
In teams of 2, with members alternating tasks:
AMRAP 15’
15 Wall Ball Shots
12 Box Jumps Over
9 Toes to Bar

 

WOD -05/06/2019

SKILL
Power Clean
Front Squat

STRENGTH WORK
Front Squat (From the ground)
5-5-5-5-5

WOD
In teams of 2, with members alternating tasks:
AMRAP 15’
15 Wall Ball Shots
12 Box Jumps Over
9 Toes to Bar

Hang Power Cleans & Burpees

WOD -04/06/2019

STRENGTH WORK
Push Press
5 x 4

Medball Sit-ups
4 x 15

Chinese Plank
4 x 1’

WOD
For Time:
6 Hang Power Cleans
3-6-9-12-9-6-3
Burpees Over Bar

 

WOD -04/06/2019

STRENGTH WORK
Push Press
5 x 4

Medball Sit-ups
4 x 15

Chinese Plank
4 x 1’

WOD
For Time:
6 Hang Power Cleans
3-6-9-12-9-6-3
Burpees Over Bar

Ai, meu antebraço!

WOD -02/06/2019

SKILL
Kipping Pull-up

STRENGTH WORK
An Descending Ladder of
5-1 Strict Pull-ups

+ 5 Kipping Pull-ups

Rest 2’ between sets

WOD
“Helen”
For Time:
3 Rounds of
400m Run
21 Kettlebell Swings @24/16kg.
12 Pull-ups

 

WOD -02/06/2019

SKILL
Kipping Pull-up

STRENGTH WORK
An Descending Ladder of
5-1 Strict Pull-ups

+ 5 Kipping Pull-ups

Rest 2’ between sets

WOD
“Helen”
For Time:
3 Rounds of
400m Run
21 Kettlebell Swings @24/16kg.
12 Pull-ups

Super Complexzão

WOD -31/05/2019

SKILL
3 positions Squat Clean
Split Jerk

WOD
“The Big Clean Complex”
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.

 

WOD -31/05/2019

SKILL
3 positions Squat Clean
Split Jerk

WOD
“The Big Clean Complex”
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.

Não faltem!

WOD -30/05/2019

WOD
A.
Tabata rounds of:
Hollow Rocks

B.
“20 for 2”
For Time:
In teams of 2, with members alternating rounds,
20 Rounds of
8 Burpees
200m Run

 

WOD -30/05/2019

WOD
A.
Tabata rounds of:
Hollow Rocks

B.
“20 for 2”
For Time:
In teams of 2, with members alternating rounds,
20 Rounds of
8 Burpees
200m Run