Friday

WOD – 17/08/2018

STRENGTH WORK
Deadlift
5-5-5+
@65/75/85%

WOD
For Time:
3 Rounds of
4 Power Snatches
8 Push-ups
12 Med Ball Cleans

Then,

3 Rounds of
4 Squat Snatches
8 Burpees
12 Wall Ball Shots

 

VITTORIA SIX PACK

A.
3x
20 Russian Twists w/ Plate
15 Pike Leg Lifts

B.
4x
20″ Crunches
10″ Crunch Hold
20″ Reverse Crunches
10″ Tuck Hold
20″ Rest

 

 

 

WOD – 17/08/2018

STRENGTH WORK
Deadlift
5-5-5+
@65/75/85%

WOD
For Time:
3 Rounds of
4 Power Snatches
8 Push-ups
12 Med Ball Cl […]

Double Unders + DT

WOD – 15/08/2018

STRENGTH WORK
Shoulder Press
5-5-5+
@65/75/85%

WOD
For Time:
3 Rounds of
50 Double Unders
1 Round of DT

Round of DT =
12 Deadlifts
9 Hang Power Clean
6 Push Jerks @70/48kg.

 

WOD – 15/08/2018

STRENGTH WORK
Back Squat
5-5-5+
@65/75/85%

WOD
For Time:
3 Rounds of
50 Double Und […]

Weightlifting Sesh

WOD – 14/08/2018

SKILL
Power Snatches
Hang Squat Snatch
Hang Power Clean
Squat Clean

STRENGTH WORK
Power Snatch + Hang Squat Snatch
2-2-2-1-1

Hang Power Clean + Squat Clean
2-2-2-1-1

WOD
For Time:
21-15-9
Kettlebell Swings
Burpees Over the Bar

 

WOD – 14/08/2018

SKILL
Power Snatches
Hang Squat Snatch
Hang Power Clean
Squat Clean

STRENGTH WORK
Power Snatch + Hang Squat Snatch
2-2-2-1-1

Hang Power Clean + Squat Clean
2-2-2-1-1

WOD
For Time:
21-15-9
Kettlebell Sw […]

Wod com Ring MU 👏🏽👏🏽👏🏽

WOD – 13/08/2018

STRENGTH WORK

Back Squat

5-5-5+

@65/75/85%

WOD

For Time:

4 rounds of

400m Run

15 Wall Ball Shots

3/1 Muscle-ups or 5/3 Bar Muscle-ups or 10 C2B Pull- ups

 

VITTORIA SIX PACK
A.
50 Clap Sit-ups

B.
4x
15″ Side Crunches (right)
15″ Side Crunches (left)
15″ Tuck Sit-up
Rest 15″

C. 25 Atomic Sit-ups

 

WOD – 13/08/2018

STRENGTH WORK

Back Squat

5-5-5+

@65/75/85%

WOD

For Time:

4 rounds of

400m Run

15 Wall B […]

Fechando o deload

WOD – 09/08/2018

STRENGTH WORK
Deadlift
3 x 5
@40/50/60%

WOD
In teams of 2,
For Time:
12-24-36-48
Wall Ball Shots
6-12-18-24
C2B Pull-ups

 

VITTORIA SIX PACK

A.
Alternated Tabata Rounds of
Alternated Ankle Touches on Crunch Position
Tuck Sit-ups

Rest 1′

B.
Alternated Tabata Rounds of
Alternating V-ups
Flutter Kicks

 

WOD – 09/08/2018

STRENGTH WORK
Deadlift
3 x 5
@40/50/60%

WOD
In teams of 2,
For Time:
12-24-36-48
Wall Ball Sh […]

Hang the barbell

WOD – 09/08/2018

SKILL
Hang Power Clean (TnG)

STRENGTH WORK
4x
5 Hang Power Clean (TnG)

WOD
For Time:
1 Round of
800m Run
21 Hang Cleans

Then,

2 Rounds of
400m Run
15 Hang Cleans

Then,

3 Rounds of
200m Run
9 Hang Cleans

 

WOD – 09/08/2018

SKILL
Hang Power Clean (TnG)

STRENGTH WORK
4x
5 Hang Power Clean (TnG)

WOD
For Time:
1 Round of
800m Run
21 Hang Cl […]

Chipper

WOD – 08/08/2018

STRENGTH WORK
Shoulder Press
3 x 5
@40/50/60%

WOD
For Time:
35/30 Cal Row
35 Burpees
40 MedBall Overhead Front Lunges
45 Kettlebell Swings
50 Box Jump Overs
55 MedBall Sit-ups

 

VITTORIA SIX PACK

A.
4x
30″ Crunch
30” Crossing Alternated Crunch
Rest 15″

Rest 1′

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

 

WOD – 08/08/2018

STRENGTH WORK
Shoulder Press
3 x 5
@40/50/60%

WOD
For Time:
35/30 Cal Row
35 Burpees
40 MedB […]

Blog de volta

WOD – 07/08/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
5 x
2 Power Snatches + 2 OHS

WOD
4 Rounds of
50 Double Unders
5 Power Snatches
5 Overhead Squats

 

WOD – 07/08/2018

SKILL
Power Snatch
Overhead Squat

STRENGTH WORK
5 x
2 Power Snatches + 2 OHS

WOD
4 Rounds of
50 Double Unders
5 Power Snatc[…]

Deload week

WOD – 06/08/2018

STRENGTH WORK
Back Squat
3 x 5
@40/50/60%

WOD
“Fibonacci of Thruster, T2B & Burpees”
For Time:
3–5-8-13-21
Thrusters
Toes to Bar
Burpees

VITTORIA SIX PACK

A. 3x
20″ Hollow Rocks
15″ V-ups
10″ Hollow Hold
30″ Rest

B. 2x
15 Crunches
20 Crossing Crunches
15 Crunches
Rest 20″

C. Accumulate 90″ on Superman

 

WOD – 06/08/2018

STRENGTH WORK
Back Squat
3 x 5
@40/50/60%

WOD
“Fibonacci of Thruster, T2B & Burpees”
For Time:
3–5-8-13-21
Thrusters
Toes to B […]

Lifting Peak

WOD – 03/08/2018

STRENGTH WORK
Deadlift
5-3-1+
@75/85/95%

WOD
AMRAP 15’
200m Run
Max Chest to Bar Pull-ups
200m Run
Max Handstand Push-ups

Or

AMRAP 15’
200m Run
12 Pull-ups
200m Run
15 Push-ups

 

 

WOD – 03/08/2018

STRENGTH WORK
Deadlift
5-3-1+
@75/85/95%

WOD
AMRAP 15’
200m Run
Max Chest to Bar Pull-ups
200m R […]