Bora Brasillllll!

WOD – 06/07/2018

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

Shoulder Press
4 x 5

WOD
“Elizabeth Pushing the Floor”
For Time:
21-15-9
Power Clean
Hand Release Push-ups

 

VITTORIA SIX PACK
A.
20 Atomic Sit-ups w/ Plate

B.
3x
10 Side Bend w/ Plate (Right)
10 Side Bend w/ Plate (Left)
20 Russian Twist w/ Plate
Rest 20″

Rest 1′

C.
Acummulate 2′ on Weighted Hollow Hold

 

WOD – 06/07/2018

SKILL
Hang Power Clean

STRENGTH WORK
Hang Power Clean
6 x 3

Shoulder Press
4 x 5

WOD
“Elizabeth Pushing the Floor”
For Time:
21-15-9
Power Clean
Hand R […]

Abdomen da Karen

WOD – 05/07/2018

SKILL
Ring Swings
Toes Thru Rings

WOD
“Karen’s Six Pack”
For Time:
150 Wall Ball Shots*

*The workout starts with 15 Sit-ups.
Every 2’ the athletes must do 15 Sit-ups

 

WOD – 05/07/2018

SKILL
Ring Swings
Toes Thru Rings

WOD
“Karen’s Six Pack”
For Time:
150 Wall Ball Sh […]

Longo

WOD – 04/07/2018

STRENGTH WORK
Deadlift
4 x 5

WOD
For Time:
10 Rounds of
30 Double Unders
10 Burpees

 

VITTORIA SIX PACK

A.
EMOM 12′, alternate between:
15 Sit-ups
20 Alternating V-ups
30″ Hollow Hold
40″ Chinese Plank

 

WOD – 04/07/2018

STRENGTH WORK
Deadlift
4 x 5

WOD
For Time:
10 Rounds of
30 Double Unders
10 Burp […]

 

OHS + Pull-ups

WOD – 03/07/2018

SKILL

High Hang Squat Snatch
Hang Squat Snatch

STRENGTH WORK

High Hang Squat Snatch
5 x 2

Hang Squat Snatch
5 x 2

WOD

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

 

 

WOD – 03/07/2018

SKILL

High Hang Squat Snatch
Hang Squat Snatch

STRENGTH WORK

High Hang Squat Snatch
5 x 2

Hang Squat Snatch
5 x 2

WOD

For Time:
21-15-9
Overhead Sq […]

10 pra 1

WOD – 02/07/2018

STRENGTH WORK

Box Dips
4 x 10

Nordic Curls
4 x 6

Flutter Kicks
4 x 20

WOD
“Hot Texas”
For Time:
10-1 Exchange of
Thrusters
Box Jumps

 

VITTORIA SIX PACK

A.

4x
30” Crunches
30″ Side Crunches
Rest 15″

Rest 1′

B.

3x
40″ Front Plank
20″ Mountain Climbers
Rest 20″

 

WOD – 02/07/2018

STRENGTH WORK

Box Dips
4 x 10

Nordic Curls
4 x 6

Flutter Kicks
4 x 20

WOD
“Hot Texas”
For Time:
10-1

Thruster […{

Treininho Gostoso

WOD – 29/06/2018

STRENGTH WORK
Muscle Clean
4 x 3

Pause Power Clean
4 x 3 (3″)

WOD
For Time:
40-30-20-10
Wall Ball Shots
20-15-10-5
Burpees

 

 

VITTORIA SIX PACK

A.
Alternated Tabata Rounds of
Crossing Knee to Elbow on Front Plank (right)
Crossing Knee to Elbow on Front Plank (left)

Rest 30″

B.
Alternated Tabata Rounds of
Hollow to V-up or Hollow to Tuck Sit-up
Chinese Plank

C.
Accumulate 50 Alternating V-ups

 

WOD – 29/06/2018

STRENGTH WORK
Muscle Clean
4 x 3

Pause Power Clean
4 x 3 (3″)

WOD
For Time:
40-30-20-10
Wall Bal […]

Oitavas de final

WOD – 28/06/2018

SKILL
Ring Swings

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Bent Over Rows
4 x 10

WOD
For Time:
1200m Run

Then,

3 Rounds of
36 Plate Overhead Walking Lunges
16 Toes to Bar

Then,

600m Run

 

WOD – 28/06/2018

SKILL
Ring Swings

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Bent Over Rows
4 x 10

WOD
For Time:
1200m Run

Then,

3 Rounds of
36 Plate Overh […]

Dia de jogo

WOD – 27/06/2018

STRENGTH WORK
Floor Press
5 x 5

Reverse Hypers
5 x 12

Hollow Hold to V-up
5 x 10

WOD
For Time:
3 Rounds of
48 Double Unders
24 Kettlebell Swings
12 Handstand Push-ups / HR Push-up

 

VITTORIA SIX PACK

A.
20 Atomic Sit-ups

B.
2x
30″ on/15″ off, alternate:
Alternating Tuck Sit-up
Plate Russian Twist

Rest 1′

C.
2x
30″ on/15″ off, alternate:
Alternated Ankle Touches on Crunch
Plate Russian Twist

Rest 1’

D.
20 Atomic Sit-up

 

WOD – 27/06/2018

STRENGTH WORK
Floor Press
5 x 5

Reverse Hypers
5 x 12

Hollow Hold to V-ups
5 x 10

WOD
For Time:
3 Rounds of
48 Double Unders
24 Kettlebell Sw […]

Terça

WOD – 26/06/2018

STRENGTH WORK
Bulgarian Split Squat
5 x 6

WOD
For Time:
3 Rounds of
8 Front Squats
8 Thrusters
16 Pull-ups

 

WOD – 26/06/2018

STRENGTH WORK
Bulgarian Split Squat
5 x 6

WOD
For Time:
3 Rounds of
8 Front Squats
8 Thrust[…]

Começando uma nova semana

WOD – 25/06/2018

SKILL
Power Clean
Push Press

STRENGTH WORK
5 x 3
Power Clean

4 x 5
Push Press (From Floor)

WOD
AMRAP 9’
15 Burpees
12 Box Jumps
10 Deadlifts

 

VITTORIA SIX PACK

A.
2x
10 Crunches
10 Reverse Crunches
10 Crossing Crunches (right)
10 Crossing Crunches (left)
Rest 30″

Rest 1′

B.
3x
20″ Hollow Hold
Rest 20″

Rest 30″

C.
3x
20″ Chinese Plank
Rest 10″

 

WOD – 25/06/2018

SKILL
Power Clean
Push Press

STRENGTH WORK
5 x 3
Power Clean

4 x 5
Push Press (From Floor)

WOD
AMRAP 9’
15 Burpees
12 Box Ju […]