2 Sprint Workouts

WOD – 18/01/2018

SKILL
Hang Squat Snatch

STRENGTH WORK
6 x
3 Hang Squat Snatches*
(*3” pause at the bottom and the top of each rep)

WOD
A.
For time:
3 rounds of
12 Hang Snatches
21 Box Jumps

B.
For Time:
21-15-9
Atomic Sit-ups
Push-ups

 

WOD – 18/01/2018

SKILL
Hang Squat Snatch

STRENGTH WORK
6 x
3 Hang Squat Snatches*
(*3” pause at the bottom and the top of each rep)

WOD
A.
For time:
3 rounds of
12 Hang Snatches
21 Box Jumps

B.
For Time:
21-15-9
Atomic Sit-ups
Push-ups

Mais progressões

WOD – 18/01/2018

SKILL
Rope Climb
Strict Muscle-up Transition

WOD
A.
AMRAP 4’
200m Run
20 Toes to Bar
Max Burpees to the Plate

Rest 4’

B.
AMRAP 4’
200m Run
20 Toes to Bar
Max Kettlebell Swings

Rest 4’

C.
For Time:
200m Run
15 Toes to Bar
15 Burpees to the Plate
15 Kettlebell Swings

 

WOD – 18/01/2018

SKILL
Rope Climb
Strict Muscle-up Transition

WOD
A.
AMRAP 4’
200m Run
20 Toes to Bar
Max Burpees to the P

16/01/2017

WOD – 16/01/2018

SKILL
Double Unders

STRENGTH WORK
One-Arm Seated Kettlebell Press
5 x 6-8

Nordic Curl
5 x 5

WOD
For Time:
3 Rounds of
36 Double Unders
12 Handstand Push-ups / Push Presses
36 Double Unders
12 Burpee Box Jumps

 

WOD – 16/01/2018

SKILL
Double Unders

STRENGTH WORK
One-Arm Seated Kettlebell Press
5 x 6-8

Nordic Curl
5 x 5

WOD
For Time:
3 Rounds of
36 Double Unders
12 Handstand P […]

Heavy OHS

WOD – 15/01/2018

SKILL
Overhead Squat

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
For Time:
21-15-9
Overhead Squats
Pull-ups

 

WOD – 15/01/2018

SKILL
Overhead Squat

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
For Time:
21-15-9
Overhead S […]

16.3

WOD – 12/01/2018

SKILL
Rope Climb
Ring Swings
Swinging Horizontal Ring Rows

WOD
“CFGames Open 16.3”
AMRAP 7′
10 Power Snatches @34/25kg.
3 Bar Muscle-ups

Or

AMRAP 7′
10 Power Snatches
6 C2B Pull-ups
6 Strict Push-ups

 

WOD – 12/01/2018

SKILL
Rope Climb
Ring Swings
Swinging Horizontal Ring Rows

WOD
“CFGames Open 16.3”
AMRAP 7′
10 Power Sn[…]

Um Heavy Day

WOD – 11/01/2018

SKILL
Power Clean

WOD
A.
15’to Find Your
1 RM Power Clean

B.
AMRAP 9’
1 Power Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead*

*8 Burpees Over the Bar Between Sets

This complex must be unbroken, if not, you must complete 10 Deadlifts

 

WOD – 11/01/2018

SKILL
Power Clean

WOD
A.
15’to Find Your
1 RM Power Clean

B.
AMRAP 9’
1 Power Clean + 1 Hang S[…]

Run Forrest, Run!

Seguimos nossa saga “detox” pós festas de fim de ano.

Que tal correr 2km com as pernas bambas.

Bom treino!

WOD – 10/01/2018

STRENGTH WORK
Strict T2B
4 x 8

Weighted Hollow Rocks
4 x 12

WOD
For Time:
300 Air Squats
2000m Run
100 Double Unders

 

WOD – 10/01/2018

STRENGTH WORK
Strict T2B
4 x 8

Weighted Hollow Rocks
4 x 12

WOD
For Time:
300 Air Sq […]

Duplas

WOD – 09/01/2018

STRENGTH WORK
Barbell Glute Bridge
4 x 10

Floor Press
4 x 6

WOD
In teams of 2,
For Time:
3 rounds of
40 Push Presses
50 Burpees
60 Kettlebell Swings

 

WOD – 09/01/2018

STRENGTH WORK
Barbell Glute Bridge
4 x 10

Floor Press
4 x 6

WOD
In teams of 2,
For Time:
3 rounds of
40 Push Presses
50 Burpees
60 Kettlebell Swings

Parece o 17.2

WOD – 08/01/2018

STRENGTH WORK
Strict Pull-ups
5 x 5

Alternating V-ups + V-up
4 x 8 (1 each side + 1)

WOD
AMRAP 12’
2 Rounds of
12 Barbell Front Lunges
16 Toes to Bar
8 Power Cleans

Then,

2 rounds of
12 Barbell Front Lunges
16 Pull-ups
8 Power Cleans

 

WOD – 08/01/2018

STRENGTH WORK
Strict Pull-ups
5 x 5

Alternating V-ups + V-up
4 x 8 (1 each side + 1)

WOD
AMRAP 12’
2 Rounds of
12 Barbell Front L […]