Sexta Feira, dia de Deadlift

WOD – 20/07/2018

STRENGTH WORK
Deadlift
3 x 5
@65/75/85%

WOD
For Time:
1km Run

Then,

2 Rounds of
8 Clean
12 Handstand Push-ups / Push-ups

Then,

600m Run

Then,

2 Rounds of
8 Clean
12 Handstand Push-ups / Push-ups

 

VITTORIA SIX PACK

A.
3x
10 Hollow Bodies
10 V-ups
10 Alternating V-ups
10″ Hollow Hold

Rest 30″

B.
2x
30″ Side Plank (right)
30″ Side Plank (left)
15″ Rest

C.
Acummulate 90″ on Front Plank

 

WOD – 20/07/2018

STRENGTH WORK
Deadlift
3 x 5
@65/75/85%

WOD
For Time:
1km Run

Then,

2 Rounds of
8 Clean
12 Handst […]

 

Go All In

Mais um dia do nosso protocolo de força.

E depois….. 🤢🤢🤢

 

WOD – 18/07/2018

STRENGTH WORK
Shoulder Press
3 x 5
@65/75/85%

WOD
For Time:
14-12-8
Front Squat
Burpees Over The Bar

Rest 7’

14-12-8
Front Squat
Burpees Over the Bar

 

VITTORIA SIX PACK

A.
100 Mountain Climbers

B.
3x
20″ Crunches
20″ Side Crunches
20″ Reverse Crunches
20″ Rest

C.
Accumulate 90″ on Arch Hold

 

WOD – 18/07/2018

STRENGTH WORK
Shoulder Press
3 x 5
@65/75/85%

WOD
For Time:
14-12-8
Front Squat
Burpees Ov […]

Segue na argola

Seguiremos nossos trabalhos técnicos na argola.

A diferença é que hoje ao invés de trabalhar na suspensão, trabalharemos o apoio.

Depois um wodzinho de endurance.

Bom treino.

WOD – 17/07/2018

SKILL
Ring Support
Dip Support
Ring Dip
Kipping Ring Dip

WOD
5 Rounds of
400m Run
25 Sit-ups
20 Kettlebell Swings
15 Box Jumps

 

WOD – 17/07/2018

SKILL
Ring Support
Dip Support
Ring Dip
Kipping Ring Dip

WOD
5 Rounds of
400m Run
25 Sit-ups
20 Kettlebell Sw […]

Novo protocolo de força

WOD – 16/07/2018

STRENGTH WORK
Back Squat
3 x 5
@65/75/85%

WOD
For Time:
4 rounds of
12 Hang Cleans
12 Thrusters
12 Pull-ups

 

VITTORIA SIX PACK

A.
Alternated Tabata Rounds of
Hollow Body
Arch Body

B.
3x
10 Sit-ups
10 Tuck Sit-ups
10″ Hollow Hold
10″ Chinese Plank
Rest 15″

 

WOD – 16/07/2018

STRENGTH WORK
Back Squat
3 x 5
@65/75/85%

WOD
For Time:
4 rounds of
12 Hang Cleans
12 Thrust […]

Último teste de RM

WOD – 12/07/2018

WOD
A.
20’ Find your 1RM
Deadlift

B.
AMRAP 8’
An Ascending Ladder of
3 Toes to Bar
3 Thrusters
6-6, 9-9,12-12…

 

VITTORIA SIX PACK

A.
3x
8 Half Kneeling Trunk Rotation w/ Plate (right)
8 Half Kneeling Trunk Rotation w/ Plate (left)
10 Good Morning w/ Plate

B.
2x
40 Mountain Climbers
20 Crunches
Rest 20”

 

WOD – 12/07/2018

WOD
A.
20’ Find your 1RM
Deadlift

B.
AMRAP 8’
An Ascending Ladder of
3 Toes to B […]

A Annie Evenenada

Seguimos nossa progressão nas argolas.
3a semana, melhorar um pouco mais nosso Ring Swing, e começar a trabalhar a puxada.

Pro WOD, seguimos nossa saga de fazer algumas Benchmark Girls adulteradas!!!

Bom treino.

 

WOD – 12/07/2018

STRENGTH WORK
Ring Swings
Swinging Horizontal Ring Rows

WOD
“Poisoned Annie”
For Time:
50-40-30-20-10*
Double Unders
Sit-ups

*15 Burpees Before Each Set

 

 

WOD – 11/07/2018

STRENGTH WORK
Ring Swings
Swinging Horizontal Ring Rows

WOD
“Gassed Annie”
For Time:
50-40-30-20-10*
Double Und […]

RM de Press

WOD – 10/07/2018

WOD
A.
15’ Find your 1RM
Shoulder Press

B.
AMRAP 3’
8 Hang Cleans
8 Handstand Push-ups / Push-Presses

Rest 3’

AMRAP 3’
8 Hang Cleans
8 Box Jumps

Rest 3’

AMRAP 3’
8 Hang Cleans
8 Handstand Push-ups / Push-Presses
8 Box Jumps

 

VITTORIA SIX PACK

A.
20 Atomic Sit-ups

B.
3x
15” V-ups
15” Hollow Hold
Rest 20”

C.
2x
8 Single Leg RDL (right)
8 Single Leg RDL (left)
30” Front Plank
30′ Rest

 

WOD – 10/07/2018

WOD
A.
15’ Find your 1RM
Shoulder Press

B.
AMRAP 3’
8 Hang Cleans
8 Handst […]

 

Atrasado no blog

WOD – 10/07/2018

SKILL
Hang Squat Snatch
Squat Snatch

STRENGTH WORK
7x
Hang Squat Snatch
Squat Snatch
Overhead Squat

WOD
For Time: 

36-24-12
Kettlebell Swings
18-12-6
Burpees Over the Bar

 

WOD – 10/07/2018

SKILL
Hang Squat Snatch
Squat Snatch

STRENGTH WORK
7x
Hang Squat Snatch
Squat Snatch
Overhead Squat

WOD
For Time:

36-24-12
Kettlebell Sw […]

Semana de 1RMs

Time,

Essa semana estaremos realizando testes de 1 RM de Back Squat, Shoulder Press e Deadlift.
Esses resultados, servirão como base para  protocolo de força que faremos nas próximas semanas.

Boa semana de treinos.

WOD – 09/07/2018

WOD
A.
20’ Find your 1RM
Back Squat

B.
For Time:
3 Rounds of
400m Run
24 Wall Ball Shots
12 C2B Pull-ups

 

VITTORIA SIX PACK

A.
3x
30” Star Plank (right)
30” Star Plank (left)
Rest 20”

B.
3x
20” Crossing Crunch
10” Crunch Hold
20” Crossing Crunch
Rest 30”

C.
Accumulate 40 Sit-ups

 

WOD – 09/07/2018

WOD
A.
20’ Find your 1RM
Back Squat

B.
For Time:
3 Rounds of
400m Run
24 Wall Bal […]