COMUNICADO

     Em decorrência do momento que estamos passando e seguindo orientação do Governador do Estado, iremos interromper nossa programação de treinos durante 15 dias.

Att, Mário Saisse.

WOD #30 (Terça, 17/03)

Mobility

Torácica / Quadril

Warm Up

3 Rounds (20"/10")
1. Shoulder Abduction
2. Air Squat 
3. Reverse Fly
4. Mountain Climb

Skill / Strength

Snatch Balance
3x5 @50%1RM

Complex (3 Rounds)
1 Hang Power Snatch @70%1RM
1 Squat Snatch
1 Over Head Squat

Metabolic Conditioning

For Time
5 Power Snatch @50/35kg
10 Over Head Squat 

5 Power Snatch
10 Over Head Squat 
15 Push Up 

5 Power Snatch 
10 Over Head Squat 
15 Push Up 
20 USA KB Swing @24/16

5 Power Snatch
10 Over Head Squat 
15 Push Up 
20 USA KB Swing 
25 Burpee

TC 10'

WOD #29 (Segunda, 16/03)

Mobility

Ombro

Warm Up

3 Rounds
5 Deadlift
5 Barbell Row
5 Hang Power Clean

Skill

Strict Pull Up
8 / 8 / 8

2 Rounds
Max Reps Pull Up**
*Rest as nerd
**Begginers - Ring Row

AMRAP 8'
3 Pull Up
3 Power Clean @60/45kg
6 Pull Up
6 Power Clean
9 Pull Up
9 Power Clean
Increase 3 Reps every round

WOD #28 (Sexta, 13/03)

Mobility 

Quadril

Warm Up

2 Rounds

5  Nordic Curl
10 Worm Walk

3 Rounds
5 Good Morning 
10 Romanian Deadlift 
45" Plank

Skill / Technique

Deadlift 

5 / 5 / 3 / 3 / 1 / 1 @↑70%
*Rest 1'30"~2' between rounds

Metabolic Conditioning

"Cindy"

WOD #27 (Quinta, 12/03)

Mobility 

Ombro / Torácica 

Warm Up

2 Rounds

20 Shoulder Touch

10 Push Up Plus

3 Rounds

3 Press

6 Push Press

12 Shoulder to Elbow

Skill / Technique

Push Press

5 / 5 / 3 / 3 / 1 / 1 @↑70%
*Rest 1'30"~2' between rounds

Metabolic Conditioning

EMOM 20'

1. 12/8 Cal Row

2. 8 Thruster 

3. 12 Pull Up 

4. 12/8 HSPU

5. Rest

WOD #26 (Terça, 11/03)

Mobility 

Ombro / Punho  

Warm Up

3 Rounds

10 Clean High Pull Up

8 Hang Muscle Clean

6 Front Squat

2 Rounds
8 Bent Over Row
20" Side Plank (each side)

Skill / Technique

Power Clean

5 / 5 / 3 / 3 / 1 / 1 @↑70%
*Rest 1'30"~2' between rounds

Metabolic Conditioning

EMOM 8'
1. 30 DU + 10 V-Up
2. 12 Hang Power Clean @50/35

WOD #25 (Terça, 10/03)

Mobility 

Quadril / Tornozelo 

Warm Up

3 Rounds

20 Mountain Climb

15 Air Squat

10 Side Lunge

2 Rounds

10 Single Leg Hip Thrust MedBall (each side)

Skill / Technique

Back Squat

5 / 5 / 3 / 3 / 1 / 1 @↑70%
*Rest 1'30"~2' between rounds

Metabolic Conditioning

For Time
21-15-9
Kettlebell USA Swing @24/16
Box Jump Over
Burpee

WOD #24 (Segunda, 09/02)

Mobility 

Torácica

Warm Up

2 Rounds

6 Windmill

3 W Scapular Retraction 

3 Rounds

10 Push Up

8 Muscle Snatch

6 Snatch Balance

Skill / Technique

Power Snatch

5 / 5 / 3 / 3 / 1 / 1 @↑70%
*Rest 1'30"~2' between rounds

Metabolic Conditioning

AMRAP 10'
5 Power Snatch @50/35
10 Push Up
15 Wall Ball @20/16

WOD #23 (Sexta, 06/03)

Mobility 

Torácica / Quadril

Warm Up

3 Rounds

5 Deadlift
3 Clean High Pull

3 Rounds
5 Muscle Clean
3 Push Press

Skill / Technique

5 Rounds (Complex)
3 Hang Power Clean
2 Push Jerk

Metabolic Conditioning

For Time
25 Cal Row
20 C&J @50/35
20 Cal Row
15 C&J
15 Cal row
10 C&J

Tc 9'

WOD #22 (Quinta, 05/03)

Mobility 

Quadril

Warm Up

3 Rounds

10 Kb Rss Swing
15" Side Plank (each side)
10 Air Squat
15" Plank Single Leg (each side)
10 Ring Row

Skill / Technique

EMOM 10'
1. 6 Deadlift @70% RM
2. 12 Toes To Bar

Metabolic Conditioning

5 Rounds For Time
15 Burpee
20 Rss Kb Swing @24/20

Tc 10'

WOD #21 (Quarta, 04/03)

Mobility 

Torácica / Ombro

Warm Up

3 Rounds

3 Mountain Climb
20" Hand Stand Hold

2 Rounds
10 Push Up
10 Push Up Plus

Skill / Technique

HSPU
Drills & Progressions
For Strict Reps
*Adv - Déficit

Metabolic Conditioning

AMRAP 10'
5 Strict HSPU / 8 Kipping HSPU
10 Box Jump Over
16 Over Head Lunges @20/15

WOD #20 (Terça, 03/03)

Mobility 

Quadril / Ombro

Warm Up

3 Rounds (30"/15")
Hollow Rock
Arch Rock

3 Rounds
30" Plank
10 Kipping Swing
8 Ring Row

Skill / Technique

Adv - Muscle Up 3 / 3 / 3 / 3

Med - Weighted Pull Up 8 / 6 / 4 / 2

Beg - Jump Pull Up 5 / 5 / 5 / 5*
*Hold Excentric

Metabolic Conditioning

EMOM 12'
1. 3 MU / 12 Pull Up
2. 12 Box Step Up Double Kb @20/16
3. 30" Air Bike (M.E.)

WOD #19 (Segunda, 02/03)

Mobility 

Torácica / Punho

Warm Up

3 Rounds

5 Deadlift Snatch Grip
3 Snatch High Pull

3 Rounds
5 Muscle Snatch
3 OHS

Skill / Technique

5 Rounds
1 High Hang Snatch
1 Hang Snatch
1 Snatch
1 OHS

Metabolic Conditioning

AMRAP 15'
50 Double Under
25 Sit up
12 Power Snatch @40/25