• Treino 19/04/18 – Quinta Feira

    April 18, 2018 Comments Off on Treino 19/04/18 – Quinta Feira Cross Training, Noite, Tarde

    WARM UP 3 Round for Time 10 Burpee Back Roll 10 Step Box 1x Escada Max: 8′     TECHNIQUE Tabata   WOD Tabata This – “”” Benchmark WOD “”” Tabata Pull Up (12k m / 20k h) 1′ Descanso / Progressão Tabata Row/ Remada 1′ Descanso / Progressão

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  • Treino 18/04/2018 – Quarta Feira

    April 17, 2018 Comments Off on Treino 18/04/2018 – Quarta Feira Cross Training, Manhã

    WARM UP Fun Warm Up     TECHNIQUE Movimentos WOD   WOD EMOM 1 – 10′ 15 Knees To Elbows – Pull Up   EMOM 2 – 10′ 15 Snatch Push Press   EMOM 3 – 10′ 15 passos Ketlebbell Walking Lunge   O resultado é a quantidade de rounds de cada EMOM.

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  • Treino 17/04/2018 – Terça Feira

    April 16, 2018 Comments Off on Treino 17/04/2018 – Terça Feira Cross Training, Noite, Tarde

    WARM UP 2 Round for Reps 1′ Plank Jacks 1′ Rolar/ Pular 1′ KB Abs Tempo: 3′ cada round !   TECHNIQUE Movimentos WOD   WOD Partner Wod (em dupla) – 10 Rounds for time 10 Front Rack Lunge (16k m / 20k+ h ) 10 Burpee Over Box 10 Hip Extension 10 Dumbbell – Clean …

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  • Treino 16/04/18 – Segunda-Feira

    April 15, 2018 Comments Off on Treino 16/04/18 – Segunda-Feira Cross Training, Manhã

    WARM UP 1 Round for Time 400 Polichinelos Max: 10′   TECHNIQUE Movimentos Tabata   WOD Tabata – 3x Wall Ball Pull Up Tire Flip – Pneu KB Swing Box Jump Push Ups ABS Burpee O resultado é a quantidade de repetições de cada tabata !  

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  • Treino 13/04/18 – Sexta Feira

    April 12, 2018 Comments Off on Treino 13/04/18 – Sexta Feira Cross Training, Noite, Tarde

    WARM UP 5 Rounds for Time (50 passos – 40 passos – 30 passos – 20 passos – 10 passos) Overhead Walking Lunge (50” – 40” – 30” – 20” – 10”) Plank / Prancha Max: 15′   TECHNIQUE WOD Moves   WOD AMRAP – 15′ 50 Lateral Box Jump Overs 40 Hang Power Clean 30”

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  • Treino 12/04/2018 – Quinta Feira

    April 11, 2018 Comments Off on Treino 12/04/2018 – Quinta Feira Cross Training, Noite, Tarde

    WARM UP Tabata 2x Kettlebell Swing Dumbbell Swing Max: 15′   TECHNIQUE Thruster   WOD EMOM 9′ (fazer o máximo de repetições)   1′ Max.  Thruster 1′ Max. Dumbbell Thruster 1′ OFF 1′ Max.  Thruster 1′ Max. Dumbbell Thruster 1′ OFF 1′ Max.  Thruster

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  • Treino 11/04/18 – Quarta Feira

    April 10, 2018 Comments Off on Treino 11/04/18 – Quarta Feira Cross Training, Manhã

    WARM UP 1 Round for Time 50 Plank Tab 40 Dips 30 ABS Parede   Max: 12′   TECHNIQUE Curtis P   WOD EMOM – 20′ 2x – Curtis P Parcial Burpee O resultado será a quantidade de burpees realizados !  

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  • Treino 10/04/18 – Terça Feira

    April 9, 2018 Comments Off on Treino 10/04/18 – Terça Feira Cross Training, Noite, Tarde

    WARM UP 1 Rounds for Time 650m Run 20v. Farmer Walk (10kg +)   Max: 15′   TECHNIQUE Knees To Elbows   WOD   For Time 40 – 30 – 20 – 10 Knees To Elbows – Pull Up Push Ups Box Jump   Max: 20′

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  • Treino 09/04/2018 – Segunda Feira

    April 8, 2018 Comments Off on Treino 09/04/2018 – Segunda Feira Cross Training, Manhã

    WARM UP 4 Rounds for Time 60” Pendurado 8v bear crawl / rastejar Max: 10′     TECHNIQUE Push Press Sumo Deadlift Hight Pull   WOD Every 3 minutes / A cada três minutos Minuto 00:00 a 03:00 10 Push Press 10 Sumo Deadlift Hight Pull   Minuto 03:00 a 06:00 12 Push Press 12 Sumo Deadlift

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  • Treino 06/04/18 – Sexta Feira

    April 5, 2018 Comments Off on Treino 06/04/18 – Sexta Feira Noite, Tarde

    WARM UP 1 Round 7′ Plank   1 Round 7′ Iso. Squat   O resultado é a quantidade de falhas ! TECHNIQUE WOD Moves   WOD AMRAP 15′ 1 2 3 4 5 6 7 8 9 …. Burpee Hand Walking Escada Objetivo: Fazer o máximo de rounds em 15 minutos (a cada round aumenta …

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