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

Terça Feira

Metcon

SKILL

• 3 Rounds of:

• 1’on/20’’ off

• 5 Front squats + 6 Back squats @60%

• 40’’ Plank on medball

• WOD

• 1km Run

• 50 Pull ups

• 50 HSPU

• 1km Run

• T.C 20’

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’