Process

WOD – 18/05/2018

SKILL
Hang Power Clean
Jerk

STRENGTH WORK
5x
2 Hang Power Clean + 1 Jerk

WOD
For Time:
2 Rounds of


10 Hang Power Clean
10 Burpees over the Bar

Then,

2 Rounds of


10 Front Squats
10 Burpees over the Bar

Then,

2 Rounds of


10 Shoulder to OH
10 Burpees over the Bar

 

VITTORIA SIX PACK

A.
3x
45″ Front Plank (Straight arms)
Rest 15″

Rest 1′

B.
3x
45″ Flutter Kicks
Rest 15″

Rest 1′

C.
3x
45″ Crunch”
Rest 15″

 

WOD – 18/05/2018

SKILL
Hang Power Clean
Jerk

STRENGTH WORK
5x
2 Hang Power Clean + 1 Jerk

WOD
For Time:
2 Rounds of


10 Hang Power Clean
10 Burpees ov […]

 

Último Dia

WOD – 17/05/2018

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

B.
For Time:
3 Rounds of
30 Sit-ups
20 Push-ups
10 Overhead Squats

 

WOD – 17/05/2018

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

B.
For Time:
3 Rounds of
30 Sit-ups
20 Pus […]

Kipping

WOD – 16/05/2018

SKILL
Kipping Pull-ups
Kipping C2B Pull-ups
Bar Muscle-ups

WOD
10 Clean & Jerks
20 Pull-ups
10 Clean & Jerks
15 C2B Pull-ups
10 Clean & Jerks
10 Bar Muscle-ups

 

VITTORIA SIX PACK

A.
3x
24 Alternating V-ups
12 V-ups
12 Alternating V-ups
6 V-ups
Rest 1″

Rest 1′

B.
2x
20″ Crunch
20″ Side Crunch (right)
20″ Rest
20″ Crunch
20″ Side Crunch (left)

 

WOD – 16/05/2018

SKILL
Kipping Pull-ups
Kipping C2B Pull-ups
Bar Muscle-ups

WOD
10 Clean & Jerks
20 Pull-u […]

Dissecando

WOD – 15/06/2016

STRENGTH WORK
StrIct Pull-ups
5 x 6

Shoulder Press
5 x 6

WOD
“Dissecting Kelly”
In teams of two,
Members will alternate tasks, with only one working at a time.
AMRAP 30′
400 Meter Run
30 Box Jumps @24″/20″
30 Wall Ball Shots @20/14 lbs.

 

WOD – 15/06/2016

STRENGTH WORK
StrIct Pull-ups
5 x 6

Shoulder Press
5 x 6

WOD
“Dissecting Kelly”
In teams of two,
Members will alternate tasks, with only one working at a time.
AMRAP 30′
400 Meter R […]

Ultima semana do Widow Maker

WOD – 14/05/2018

WOD
A.
“Widow Maker” (Day 11)
20 Unbroken Reps of Back Squats

B.
AMRAP 13’
50 Kettlebell Swings
40 Burpees
30 Toes to Bar
20 Shoulder to OH

 

VITTORIA SIX PACK

A.
30 V-ups

B.
8 Alternated Tabata Rounds of
Hollow Rocks
Superman Rocks

Rest 1′

C.
8 Alternated Tabata Rounds of
Side Plank (right)
Side Plank (left)

Rest 1′

D.
50 Alternating V-ups

 

WOD – 14/05/2018

WOD
A.
“Widow Maker” (Day 11)
20 Unbroken Reps of Back Squats

B.
AMRAP 13’
50 Kettlebell Swings
40 Burp […]

 

Linda fazendo snatch

Dia de marombar!

WOD – 11/05/2018
WOD
In teams of 2 or 3:
“Snatch Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Power Snatch

 

VITTORIA SIX PACK

A.
45 Sit-ups
Rest 30″

B.
4x
15 Feet Elevated Crunch
15″ Feet Elevated Crunch Hold
Rest 15″

Rest 1′

C.
30 Sit-ups
Rest 30″

D.
2x
15 Feet Elevated Crunch
15″ Feet Elevated Crunch Hold
Rest 15″

 

WOD – 11/05/2018
WOD
In teams of 2 or 3:
“Snatch Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift
Fl […]

Dia 10 No Dia 10

WOD – 10/05/2018

WOD
A.
“Widow Maker” (Day 10)
20 Unbroken Reps of Back Squats

B.
For Time:
15 Toes to Bar
15 Thrusters
30 Burpees to the Plate
15 Thrusters
15 Toes to Bar

 

WOD – 10/05/2018

WOD
A.
“Widow Maker” (Day 10)
20 Unbroken Reps of Back Squats

B.
For Time:
15 Toes to Bar
15 Thrust […]

Unbroken Power Cleans

WOD – 09/05/2018

SKILL
Power Clean (TnG)

STRENGTH WORK
3x
5 Power Cleans (TnG)

WOD
For Time:
10-9-8-7-6-5-4-3-2-1*
Unbroken Power Cleans (TnG)

*200m Run between sets

 

VITTORIA SIX PACK

A.
3x
20″ Single Leg Tuck Sit-up (right)
20″ Single Leg Tuck Sit-up (left)
20″ Tuck Sit-up
Rest 30″

Rest 1′

B.
3x
30” Front Plank
30” Chinese Plank on Floor
Rest 20″

Rest 1′

C.
100 Mountain Climbers

 

WOD – 09/05/2018

SKILL
Power Clean (TnG)

STRENGTH WORK
3x
5 Power Cleans (TnG)

WOD
For Time:
10-9-8-7-6-5-4-3-2-1*
Unbroken Power Cl […]

HIIT

WOD – 08/05/2018

SKILL
Handstand Push-up

STRENGTH WORK
5x
3 Strict HSPU + 6 HSPU

WOD
For Reps:
6 sets of 35” ON / 25” OFF
8 Kettlebell Swings
Max Burpees

Rest 3’

6 sets of 35” ON / 25” OFF
6 Burpees
Max Kettlebell Swings

 

WOD – 08/05/2018

SKILL
Handstand Push-up

STRENGTH WORK
5x
3 Strict HSPU + 6 HSPU

WOD
For Reps:
6 sets of 35” ON / 25” OFF
8 Kettlebell Sw[…]

Parabéns Ovelhão

Parabéns Ovelhão,

obrigado por estar aqui desde o princípio!

Nada mudou…. Seguimos firmes!

“A fé na VITTORIA tem que ser inabalável!”

 

WOD – 07/05/2018

WOD
A.
“Widow Maker” (Day 9)
20 Unbroken Reps of Back Squats

B.
“Parabéns Coach Ovelha 🐑 “‘
For Time: ***
5 rounds of
7 Hang Power Cleans
5 Bar Muscle-ups
30 Double Unders

*** ”Se falar na hora do briefing paga Burpees”

 

 

VITTORIA SIX PACK

A.
3x
15″ Reverse Crunch
15″ Crunch
15″ Tuck Sit-up
Rest 15″

Rest 1′

B.
4x
10 Hollow Hold to V-up ou Hollow Hold to Tuck Sit-up
10″ Hollow Hold
10 Arch Body
10″ Arch Hold
Rest 30″

 

 

WOD – 07/05/2018

WOD
A.
“Widow Maker” (Day 9)
20 Unbroken Reps of Back Squats

B.
“Parabéns Coach Ovelha 🐑 “‘
For Time: ***
7 Hang Power Cleans
5 Bar Musc […]