• Treino 21/02/2018 – Quarta Feira

    February 20, 2018 Comments Off on Treino 21/02/2018 – Quarta Feira Cross Training, Manhã

    WARM UP Trabalho de Mobilidade e Flexibilidade 5 exercícios, 1 minuto cada um !   Death By Box Jump Max de Round ! Inicio com 1 repetição !   Tempo máximo: 20′   TECHNIQUE Deadlift   WOD EMOM – 5 Round de 3′ Em 3 minutos, fazer: 9 Pull Up 15 Deadlift 21 Push Ups …

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  • Treino 20/02/2018 – Terça Feira

    February 19, 2018 Comments Off on Treino 20/02/2018 – Terça Feira Cross Training, Noite, Tarde

    WARM UP 5 Rounds for Time 20 Wall Ball 20 V-UP Ball   Max: 15 TECHNIQUE WOD MOVES   WOD “The Ghost” Benchmark Wod 6 rounds de: 1 minuto de rowing/ remada 1 minuto de burpees 1 minuto of Squat 1 minuto descansando   Total: 23 Rounds/ Minutos O resultado será a quantidade de rounds, …

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  • Treino 19/02/2018 – Segunda-Feira

    February 18, 2018 Comments Off on Treino 19/02/2018 – Segunda-Feira Uncategorized

    WARM UP 4 Rounds for Time 40m Crab Walk 1′ Isometria Parede   Max: 12′   TECHNIQUE Thruster 10 / 10 / 10 / 10 / 10   WOD 4 Rounds for Time   1º Round 20 Thruster 20 Bar Facing Burpee   2º Round 15 Thruster 15 Bar Facing Burpee   3º Round 10 Thruster …

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  • 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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