• Treino 16/02/2018 – Sexta Feira

    February 15, 2018 Comments Off on Treino 16/02/2018 – Sexta Feira Cross Training, Noite, Tarde

    WARM UP 4 Rounds for Time Farm Walk – Escada 20 Tuck Jump 1′ Pendurado Max: 15′ TECHNIQUE Tabata Moves   WOD Tabata 3x ABS Supra Completo ABS Infra ABS Step Lateral Rolar / Pular

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  • Treino 15/02/2018 – Quinta Feira

    February 14, 2018 Comments Off on Treino 15/02/2018 – Quinta Feira Uncategorized

    WARM UP Fun Warm Up – Anilha 25 Kg + 1 Round for reps 400 Polichinelos Max: 10′   TECHNIQUE Deadlift   WOD “2 Onn / 2 Off”  – 8 Rounds Tempo 1 15 Deadlift 10 Pull Up 5 Burpees Descansa o tempo restante ! Tempo 2 2′ Plank   O resultado é a quantidade …

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  • Treino 09/02/2018 – Sexta Feira

    February 8, 2018 Comments Off on Treino 09/02/2018 – Sexta Feira Cross Training, Noite, Tarde

    WARM UP   650m Run – Best Time (2 Rounds)   TECHNIQUE Kettlebell overhead walking lunge   WOD E2MOM – 14′ (7 Rounds de 2′) Em cada 2 minutos, em duplas, fazer: 20 Box/Step Burpee 20 Kettlebell overhead walking lunge  

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  • Treino 08/02/2018 – Quinta Feira (BENCHMARK WOD)

    February 7, 2018 Comments Off on Treino 08/02/2018 – Quinta Feira (BENCHMARK WOD) Cross Training, Noite, Tarde

    WARM UP “Roxanne” Burpee/ Squat Warm Up (Spoiler – clique aqui) +   6 Rounds for Time 20 Good Morning 20 Lateral Box 20 Saltos Frente / Atrás CORDA 20 Saltos Lado CORDA Max: 15′   TECHNIQUE Cindy   WOD CINDY “BENCHMARK WOD” AMRAP – 20 5 Pull-ups 10 Push-ups 15

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  • Treino 07/02/2018 – Quarta Feira

    February 6, 2018 Comments Off on Treino 07/02/2018 – Quarta Feira Cross Training, Manhã

    WARM UP 1300m Run     TECHNIQUE Uni Kettlebell Swing   WOD TABATA 2X Burpee Uni Kettlebell Swing   TABATA 2X ABS 1 ABS 2    

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  • Treino 06/02/2018 – Terça Feira

    February 5, 2018 Comments Off on Treino 06/02/2018 – Terça Feira Noite, Tarde

    WARM UP   2 Rounds for Time 1′ Pendurado 1′ Farm Walk (5kg) 1′ Sprint Box 1′ Deslocamento frente     TECHNIQUE WOD MOVES   WOD EMOM – 1′ ATIVO / 1′ OFF 20′ (20 Rounds, sendo 10 rounds ativos) 5 The Clean 5 Walk Walk Max. L-Sit   O resultado é a

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  • Treino 05/02/2018 – Segunda Feira

    February 4, 2018 Comments Off on Treino 05/02/2018 – Segunda Feira Cross Training, Manhã

    WARM UP Bring Sally Up – Push Up Challenge + 4 Rounds for Time 2v Duck Walk 2v Bear Walk 1x Escada Max: 10′   TECHNIQUE Push Press   WOD EMOM – PROGRESSIVO – 12′ 3 Push Press 3 Push Ups (fechado) 3 ABD

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  • Treino 02/02/2018 – Sexta Feira

    February 1, 2018 Comments Off on Treino 02/02/2018 – Sexta Feira Noite, Tarde

    WARM UP Fun Tabata Warm Up + 4 Rounds For Time 21 Russian Twists (abdominal) 15 Squats 9 Burpees Max: 15′   TECHNIQUE WOD MOVES   WOD AMRAP – 20′   20 kettlebell Squat 20 Dumbbell Thrusters ?? Montaim Climbers 20” Ring Rows (com corda)   AMRAP: Fazer o máximo de rounds

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  • Treino 01/02/2018 – Quinta Feira – TARDE

    January 31, 2018 Comments Off on Treino 01/02/2018 – Quinta Feira – TARDE Tarde

    WARM UP   5 Rounds For Time 1x Handstand Circuit 30” Plank 1x Escada Max: 20′       TECHNIQUE Tabata Moves   WOD Tabata – 3x Wall Ball Pull Up Tire Flip KB Swing Walking Lunge c/ Halteres Push Ups Sit Up – ABS Burpee O resultado é a quantidade de repetições de cada

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  • Treino 31/01/2018 – Quarta Feira

    January 31, 2018 Comments Off on Treino 31/01/2018 – Quarta Feira Uncategorized

    WARM UP Tabata – 2x Air Squat   TECHNIQUE Tire Flip – Virada de Pneu   WOD 3 Rounds for Time 650m Run 3x Tire Flip Max: 25′

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