06/12

WOD – 06/12/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
For Time:
500m Row

Then,
AMRAP 7’ of

An ascending Ladder of
1 Hang Clean
2 Box Jumps
(1-2,2-4,3-6,4-8…)

 

WOD – 06/12/2019

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

WOD
For Time:
500m Row

Then,
AMRAP 7’ of

An ascending Ladder of
1 Hang Clean
2 Box Jumps
(1-2,2-4,3-6,4-8…)

Voltando devagar

WOD – 05/12/2019

SKILL
Rope Climbs

STRENGTH WORK
Push Press
5 x 4

Rope Climb / Rope Climb Pulls
5 x 2 / 5

—————

VGames Athletes:
Back Squat
4 x 5 @75%max

Floor Press
4 x 5

WOD
For Total Reps:
AMRAP 3’
6 Handstand Push-ups
9 Kettlebell Swings
12 Front Lunges

Rest 90”

Repeat for 3 cycles

—————

VGames Athletes:
In teams of 4 and Conga Line System
For Time:
3 Rounds of
400m Run
450m Row
0.4m Bike
25 Sit-ups

 

WOD – 05/12/2019

SKILL
Rope Climbs

STRENGTH WORK
Push Press
5 x 4

Rope Climb / Rope Climb Pulls
5 x 2 / 5

—————

VGames Athletes:
Back Squat
4 x 5 @75%max

Floor Press
4 x 5

WOD
For Total Reps:
AMRAP 3’
6 Handstand Push-ups
9 Kettlebell Swings
12 Front Lunges

Rest 90”

Repeat for 3 cycles

—————

VGames Athletes:
In teams of 4 and Conga Line System
For Time:
3 Rounds of
400m Run
450m Row
0.4m Bike
25 Sit-ups

Segurem a onda

Pra galera que competiu nesse fim de semana, segurem um pouco a onda.
Façam um pouco de cardio, e alongamentos.
E amanhã voltamos a treinar.

WOD – 04/12/2019

SKILL
Hang Squat Snatch

STRENGTH WORK
Hang Squat Snatch
6 x 2

WOD
For Time:
400m Run
10 Hang Power Snatches
12 Pull-ups
400m Run
10 Hang Squat Snatches
12 Pull-ups
400m Run
10 OHS
12 Pull-ups

 

WOD – 04/12/2019

SKILL
Hang Squat Snatch

STRENGTH WORK
Hang Squat Snatch
6 x 2

WOD
For Time:
400m Run
10 Hang Power Snatches
12 Pull-ups
400m Run
10 Hang Squat Snatches
12 Pull-ups
400m Run
10 OHS
12 Pull-ups

Sede de Thrusters

WOD – 03/12/2019

SKILL
Double Unders

STRENGTH WORK
Floor Press
4 x 8

Barbell Bent Over Rows
4 x 8

Barbell Glute Bridge
4 x 12

WOD
“Vittoria Games 2019 – WOD 5- RX”
For Time:
5-4-3-2-1*
Thrusters

*30 Double Unders before each set

 

WOD – 03/12/2019

SKILL
Double Unders

STRENGTH WORK
Floor Press
4 x 8

Barbell Bent Over Rows
4 x 8

Barbell Glute Bridge
4 x 12

WOD
“Vittoria Games 2019 – WOD 5- RX”
For Time:
5-4-3-2-1*
Thrusters

*30 Double Unders before each set

Long EMOM

WOD – 29/11/2019

WOD
EMOM 48’
40” Bike
Rest
2 Rope Climbs
Rest
15 Push-ups
Rest
40” Row
Rest
24 Walking Lunges
Rest
200m Run
Rest

 

WOD – 29/11/2019

WOD
EMOM 48’
40” Bike
Rest
2 Rope Climbs
Rest
15 Push-ups
Rest
40” Row
Rest
24 Walking Lunges
Rest
200m Run
Rest

2 Dias pro Vittoria Games

WOD – 28/11/2019

SKILL
Power Snatch
OHS

STRENGTH WORK
Power Snatch + OHS
5 x 1 + 2

WOD
For Time:
10-1 of
Power Snatch
Box Jumps

or

(For Vittoria Games Athletes)
Every 3’, for 36’
Row
2 Rds of 10 Split Pancake Sit-ups + 10 Box Jumps
400m Run
Rest

 

WOD – 28/11/2019

SKILL
Power Snatch
OHS

STRENGTH WORK
Power Snatch + OHS
5 x 1 + 2

WOD
For Time:
10-1 of
Power Snatch
Box Jumps

or

(For Vittoria Games Athletes)
Every 3’, for 36’
Row
2 Rds of 10 Split Pancake Sit-ups + 10 Box Jumps
400m Run
Rest

27/11

WOD – 27/11/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Strict HSPU + Kipping HSPU
4 x 2-4 + 6-8

or

Kipping HSPU
4 x 8-10

WOD
“Taco Bell”
AMRAP 9’
35 Double Unders
25 Air Squats
15 Kettlebell Swings

 

WOD – 27/11/2019

SKILL
Handstand Push-ups

STRENGTH WORK
Strict HSPU + Kipping HSPU
4 x 2-4 + 6-8

or

Kipping HSPU
4 x 8-10

WOD
“Taco Bell”
AMRAP 9’
35 Double Unders
25 Air Squats
15 Kettlebell Swings

26/11

WOD – 26/11/2019

STRENGTH WORK
Strict Pull-ups
5 x 6

Barbell Box Step-ups
4 x 8 (each leg)

Weighted Hollow Rocks
4 x 15

WOD
For Time:
100 Wall Ball Shots
60 Toes to Bar

Partition reps as needed

 

WOD – 26/11/2019

STRENGTH WORK
Strict Pull-ups
5 x 6

Barbell Box Step-ups
4 x 8 (each leg)

Weighted Hollow Rocks
4 x 15

WOD
For Time:
100 Wall Ball Shots
60 Toes to Bar

Partition reps as needed

Unidade Pechincha de Casa Nova

 

WOD – 25/11/2019

SKILL
Clean
Split Jerkp

STRENGTH WORK
20’ to Build up to 1RM
Clean & Jerk

WOD
For Time:
3 Rounds of
12 Burpees Over the Bar
9 Hang Clean
6 Shoulder to Overhead

 

WOD – 25/11/2019

SKILL
Clean
Split Jerk

STRENGTH WORK
20’ to Build up to 1RM
Clean & Jerk

WOD
For Time:
3 Rounds of
12 Burpees Over the Bar
9 Hang Clean
6 Shoulder to Overhead