10/01

WOD – 10/01/2019

SKILL
Power Snatch

STRENGTH WORK
Snatch High Pull + Power Snatch
6 x 2(1 + 1)

WOD
For Time:
10-9-8-7-6-5
Deadlifts
Handstand Push-ups

or

In teams of 2,
For Time:
10-9-8-7-6-5
Deadlifts (member A)
Deadlifts (member B)
Push Press (member A)
Push Press (member B)

 

WOD – 10/01/2019

SKILL
Power Snatch

STRENGTH WORK
Snatch High Pull + Power Snatch
6 x 2(1 + 1)

WOD
For Time:
10-9-8-7-6-5
Deadlifts
Handstand Push-ups

or

In teams of 2,
For Time:
10-9-8-7-6-5
Deadlifts (member A)
Deadlifts (member B)
Push Press (member A)
Push Press (member B)

Hard como a Fran

WOD – 09/01/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Windshield Wipers
4 x 12

Crunches
4 x 24

WOD
For Time:
21-15-9
Front Squat
9-6-3
Bar Muscle-ups

or

21-15-9
Front Squat
12-9-6
C2B Pull-ups
Box Dips

 

WOD – 09/01/2019

STRENGTH WORK
Barbell Glute Bridge
4 x 12

Windshield Wipers
4 x 12

Crunches
4 x 24

WOD
For Time:
21-15-9
Front Squat
9-6-3
Bar Muscle-ups

or

21-15-9
Front Squat
12-9-6
C2B Pull-ups
Box Dips

Seguimos na suadeira

WOD – 08/01/2019

SKILL
Rope Climb
Double Unders

WOD
For Time:
500/450m Row
Rest 1′, then,

AMRAP 10′
10 Atomic Sit-ups
20 Russian Kettlebell Swings
60 Double Unders

 

WOD – 08/01/2019

SKILL
Rope Climb
Double Unders

WOD
For Time:
500/450m Row
Rest 1′, then,

AMRAP 10′
10 Atomic Sit-ups
20 Russian Kettlebell Swings
60 Double Unders

07/01

WOD – 07/01/2019

SKILL
Toes to Bar

STRENGTH WORK
Strict Pull-up
4 x 6-8

Barbell Walking Lunge
4 x 20

WOD
For Time:
24 Toes to Bar
24 Burpees to the Plate
18 Toes to Bar
18 Plate Facing Burpees
12 Toes to Bar
12 Plate Devil Presses

 

WOD – 07/01/2019

SKILL
Toes to Bar

STRENGTH WORK
Strict Pull-up
4 x 6-8

Barbell Walking Lunge
4 x 20

WOD
For Time:
24 Toes to Bar
24 Burpees to the Plate
18 Toes to Bar
18 Plate Facing Burpees
12 Toes to Bar
12 Plate Devil Presses

Agora é a vera

WOD – 06/01/2019

SKILL
Clean
Push Jerk

STRENGTH WORK
Clean + Push Jerk
3 x 2 + 2
4 x 1 + 1

WOD
For time:
4 Rounds of
400m Run
4 Clean & Jerks
20 Wall Ball Shots

 

WOD – 06/01/2019

SKILL
Clean
Push Jerk

STRENGTH WORK
Clean + Push Jerk
3 x 2 + 2
4 x 1 + 1

WOD
For time:
4 Rounds of
400m Run
4 Clean & Jerks
20 Wall Ball Shots

03/02

WOD – 03/01/2019

SKILL
Hang Squat Snatch
Overhead Squat

STRENGTH WORK
6 x 1
Hang Squat Snatch + 2 OHS

WOD
For time:
15 Power Snatches
20 T2B
12 Hang Snatches
20 T2B
10 Squat Snatches
20 T2B
8 Overhead Squats

 

WOD – 03/01/2019

SKILL
Hang Squat Snatch
Overhead Squat

STRENGTH WORK
6 x 1
Hang Squat Snatch + 2 OHS

WOD
For time:
15 Power Snatches
20 T2B
12 Hang Snatches
20 T2B
10 Squat Snatches
20 T2B
8 Overhead Squats

Feliz Ano Novo!

WOD – 02/01/2020

STRENGTH WORK
Floor Press
4×5

Front Rack Front Lunge
4 x 6 (Each Leg)

WOD
“The Mighty Alcohol Incinerator”
5 rounds of
400m Run
15 Wall Ball Shots
15 Burpees
30 Abmat Sit-ups

 

WOD – 02/01/2020

STRENGTH WORK
Floor Press
4×5

Front Rack Front Lunge
4 x 6 (Each Leg)

WOD
“The Mighty Alcohol Incinerator”
5 rounds of
400m Run
15 Wall Ball Shots
15 Burpees
30 Abmat Sit-ups

Última chance de PR de 2019

WOD – 27/12/2019

STRENGTH WORK
20′ to find your max
Clean & Jerk

WOD
AMRAP 7′
3 Clean & Jerks
3 Toes to Bar
3 Clean & Jerks
6 Toes to Bar
6 Clean & Jerks
9 Toes to Bar
6 Clean & Jerks
12 Toes to Bar
9 Clean & Jerks
15 Toes to Bar
and so on…

 

WOD – 27/12/2019

STRENGTH WORK
20′ to find your max
Clean & Jerk

WOD
AMRAP 7′
3 Clean & Jerks
3 Toes to Bar
3 Clean & Jerks
6 Toes to Bar
6 Clean & Jerks
9 Toes to Bar
6 Clean & Jerks
12 Toes to Bar
9 Clean & Jerks
15 Toes to Bar
and so on…

#vittoriaclassics Pós-Natal

WOD – 26/12/2019

STRENGTH WORK
Strict Pull-up
5 x 5

WOD
“The Mighty Rabanada Burner”
For time:
4 rounds of
800m Run
15 Burpees
50 Double Unders
30 Abmat Sit-ups

 

WOD – 26/12/2019

STRENGTH WORK
Strict Pull-up
5 x 5

WOD
“The Mighty Rabanada Burner”
For time:
4 rounds of
800m Run
15 Burpees
50 Double Unders
30 Abmat Sit-ups