Sábado

Metcon

In team of 2:

  • 4 RFT:

  • 20 Burpees over the bar (Sinconizados)

  • 40 Deadlifts (185/135) (Dividido)

  • 80 Plate O.H Lunges (45/25) (Dividido)

  • T.C 28’

Performance

Wod 1

  • EMOM 10’

  • 3 power cleans + 3 Front Squats + 3 STO

  • Rx+: 205/145

  • Rx: 185/135

  • Int: 155/105

  • SC: 135/95

  • WOD 2

  • AMRAP 10’

  • 15 Cal maquinas

  • 12 Squat cleans (135/95)

  • 9 Bar Muscle up

  • WOD 3

  • 3’ for 15’’

  • 7 Power snatches (135/95)

  • 12 T2B

  • 15 B.J.O

Sexta Feira

Metcon

EMOM 8’

  • 15 Kb swing (24/16)

  • 8 Box Jump

  • AMRAP 12’

  • -20 Burpee box jump over

  • -60 D.U

  • -20 Kb Clean (Medball clean style)

  • 3 Rounds For Time:

  • 20 Alt. Db squat clean and jerk

  • 30 One Db step over the box 24”/20”

  • 40m Box drag push

  • T.C 12’

Quinta Feira

Metcon

Tabata hollow rock e hold Superman 

Subida carga e aquecimento específico 

SKILL

3 rounds of:

- 12 Deadlifts @60%

-6 Burpees to pull up

- 30’’ Sprint facing wall

 Rest 1’

WOD

EMOM 12’

- 10 Squat anatches (95/65)

- 15/12 cal row or bike

- 15 T2B

Quarta Feira

Metcon

15’ drill muscle up 

Performance

Ring ou bar ou barra baixa no rig 

10-25'

WOD 1 

INDIVIDUAL

10-9-8-7-6-5-4-3-2-1

KB HALF BURPEE BOX STEP OVER (20/12 KG)

KB RENEGADE ROW (FAZ O DOBRO)

KB FRONT RACK SQUAT

25-30'

5´ REST

30-45'

WOD 2 

INDIVIDUAL

30 STRICT HSPU (RX COLCHÃO VERDE)

40 DEFICIT HSPU ( RX MASC 20+20 / FEM 20 KG)

50 HSPU (RX COLCHÃO VERDE)

*TODO COMEÇO DE MINUTO 30 DU

SCALE 

30 STRICT PULL UPS

60 PUSH UPS

80 JUMP SQUATS

*TODO COMEÇO DE MIN 20 SALTOS DE CORDA


Warm up rx

3  RNFT 

8/8 sotts press AHAP (8 frente clean grip/ 8 trás snatch grip)

10/10 box set ups bar front rack 135/85

10/10 single leg deadlift 135/85

20 cal row 

15’

SKILL

  • 4 Rounds of:

  • 5 Push press + 5 Push jerk

  • 10 Roll out abs

    WOD

  • Amrap 8’

  • 2 Power cleans

  • 3 Muscle up

  • 5 wallballs

  • Rx+: 225/155

  • Rx: 185/135

  • Inter: 135/95

  • Sc: 115/85

Segunda Feira 17.12.18

Metcon

10’ drill HSPU 


Para rx:

4 RNFT

2/2 Turkish get up AHAP 

6/6 windmill AHAP 

40m kB oh carry upside down 

10 cal bike double kB front rack 20/12

  • SKILL

  • Every 1’45’’ for 7’

  • - RX:5 HSPU facing wall + 5 Wall climb

  • -Inter: 10 HSPU + 10 Push up

  • - Sc: 10 Push up + 10 Plank to wall


WOD

  • 150 Db/Kb Snatch (22,5/15)

  • Tc 12’