• Treino 16/08/18 – Quinta

    August 15, 2018 Comments Off on Treino 16/08/18 – Quinta Cross Training, Noite, Tarde

    WARM UP Tabata – 2x Em Duplas Hip Extension – Box   TECHNIQUE Movimentos WOD   WOD WOD 1 EMOM – Max. 6 Thrusters (75/55) 6 Chin Up – Pull ups 6 Burpees   WOD 2 EMOM – Max. (Após 4 minutos de descanso do WOD anterior !) Min. Par: 6 Thrusters + 12 Sit …

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  • Treino 15/08/18 – Quarta

    August 15, 2018 Comments Off on Treino 15/08/18 – Quarta Cross Training, Manhã

    WARM UP 3 Rounds for Time 1′ Plank 30” Alongamento Posterior 1′ Iso. Squat 30” Alongamento Peitoral TECHNIQUE Movimentos WOD   WOD AMRAP 18′ 4 Clusters 4 Toes to Bar 2 Pull Up 2 Burpees A cada 3 minutos fazer 1x escada Pós WOD 650m Run O resultado é a quantidade de Rounds, carga do

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  • Treino 14/08/18 – Terça

    August 13, 2018 Comments Off on Treino 14/08/18 – Terça Cross Training, Noite, Tarde

    WARM UP 3 Rounds for Time 25 KB Swing 20 Back / Roll 15 ABS Infra Max: 10′     TECHNIQUE Movimentos WOD   WOD AMRAP 24′ 24 Air Squats 24 Push-Ups 24 Sincro. Walking Lunges 3′ Bike O resultado é a quantidade de rounds realizados dentro de 24′ .

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  • Treino 13/08/18 – Segunda

    August 12, 2018 Comments Off on Treino 13/08/18 – Segunda Cross Training, Manhã

    WARM UP 5 Rounds for Time 1′ pendurado 10 8 Burpees Time cap: 15′   TECHNIQUE Movimentos WOD   WOD EMOM 12 10 Push Press 10 Dips 10 Row – Bar Plank – (Rest Time) O resultado será a quantidade de rounds realizados !!!

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  • Treino 10/08/18 – Sexta – 07h20 e 12h15

    August 9, 2018 Comments Off on Treino 10/08/18 – Sexta – 07h20 e 12h15 Cross Training, Manhã, Tarde

    WARM UP 1 – 2 – 3 – 4….. 9 – 10. Air Squat Sit Ups Hip Extension – solo Max: 8′     TECHNIQUE Movimentos WOD   WOD EMOM 18′ 1 onn’ – 1′ off 3 / 5 Burpee Pull Up 4 / 6 Thrusters Max. Box Jump O resultado é a quantidade de …

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  • Treino 09/08/18 – Quinta

    August 8, 2018 Comments Off on Treino 09/08/18 – Quinta Cross Training, Noite, Tarde

    WARM UP 10 – 9 – 8 …. 2 . 1 Burpee Push Ups Max: 7′   TÉCNICA Movimentos WOD   WOD “CROSSFIT REGIONALS 2018 – EVENTO 5” For Time 50 Handstand Push Ups 50 Toes to Bar (pé na barra) 50 Dumbbell Box Step Box 650m Run 50 passos Dumbbell Overhead Lunge (braço direito)

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  • Treino 08/08/18 – Quarta

    August 7, 2018 Comments Off on Treino 08/08/18 – Quarta Cross Training, Manhã

    WARM UP 20 Rounds 25” ONN – 25” OFF Air Squat Iso. Squat Tempo total de 8,5′   TECHNIQUE Handstand   WOD 30” ONN – 10” OFF (8 rounds) – 3x Back Squat KB Swing Lateral Box Jump Handstand Plank Tab 30” Ativo / 10” Descanso O resultado é a quantidade

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  • Treino 07/08/18 – Terça

    August 6, 2018 Comments Off on Treino 07/08/18 – Terça Cross Training, Noite, Tarde

    WARM UP 75 reps. Team Sit Ups Max: 8′     TECHNIQUE Bar Complex (Power Cleans, Front Squats, Push Jerks)   WOD AMRAP 3′ Macho Man 3′ off AMRAP 3′ Macho Man (155/105) 3′ off AMRAP 3′ Macho Man (185/135) 3′ off AMRAP 3′ Macho Man (185/135)   Obs:

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  • Treino 06/08/18 – Segunda

    August 5, 2018 Comments Off on Treino 06/08/18 – Segunda Uncategorized

    WARM UP 5 Rounds for Time 20 Hip Extension 20 Sincro Burpee Time cap: 12′     TECHNIQUE Curtis P   WOD EMOM – PROGR. Curtis P Dumbbell Thrusters Max: 20′

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  • Treino 03/08/18 – Sexta

    August 2, 2018 Comments Off on Treino 03/08/18 – Sexta Cross Training, Manhã, Noite, Tarde

    WARM UP 2 Rounds for Time 10 Burpee Back Roll 10 Step Box 1x Escada Max: 8′     TECHNIQUE Tabata   WOD Tabata Tabata Toes to Bar 1′ Descanso / Progressão Tabata DB Squat 1′ Descanso / Progressão Tabata Push Ups HR 1′ Descanso / Progressão Tabata KB Sit-Up 1′ Descanso / Progressão Tabata

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