Front Squat

Aquecimento: 800 mts Row + 3x (30 Deadlift + 25 Hang Clean + 20 Push Press ) PVC

Técnica: Front Squat

WOD

3-2-2-1-1-1

Front Squat

" Push Yourself Beyond Limits "

FWOD

Aquecimento: 800 Mts Run + 3x (15 Ring Rows + 15 Paralette Push-ups + 15 Sit-ups Butterfly + 15 Good Morning) + Mobilidade

Força:
Bench Press 1-1-1

WOD

AMRAP 8'

3 Toes to Bar
3 Box Jump Over (60 cm)
3 Handstand Push-ups

6 Toes to Bar
6 Box Jump Over (60 cm)
6 Handstand Push-ups

9 Toes to Bar
9 Box Jump Over (60 cm)
9 Handstand Push-ups

...

Adaptações: TTB por KTE ou V-ups / Box mais baixa / HSPU com pés na caixa ou diamond push-ups

" Push Yourself Beyond Limits "

321GO

Aquecimento: 150 Double-Unders + 3x (15 Diamond Push-ups + 15 Squats 2'' Pause + 15 Tuck Crunch + 15 Super-Man)

Força:
Power Snatch 3x3
Snatch Pull 4x4

WOD

2 Km Row
50 Pistols
30 Hang Clean (70 kgs)

Adaptações: Pistols com banda elástica / Hang Clean com menos carga

" Push Yourself Beyond Limits "

Daniel

Aquecimento: 2x 250 mts Row + 15 Burpees + Mobilidade Geral

Força:
Jerk 2x3 + 1x1
Overhead Squat 2x3 + 1x1
Back Squat 1 1/4 - 3x3

WOD

' Daniel '

50 Pull-ups
400 Mts Run
21 Thrusters (42,5/30)
800 Mts Run
21 Thrusters (42,5/30)

400 Mts Run
50 Pull-ups

Adaptações: Pull-ups com banda elástica ou ring rows / Thrusters com menos carga

" Push Yourself Beyond Limits "

Pull

Aquecimento: 1 Km Row + 3x ( 6 Toes to bar + 12 Ring Rows ) + 50 Deadlift -20 kgs (Técnica)

Força:
Snatch Balance 3x2
Power Clean 3x3
Clean Pull 3x4

WOD

1-1-1-1-1-1-1

Weighted Pull-ups

" Push Yourself Beyond Limits "

Friday

Aquecimento: Row 500 Mts + Mobilidade Geral

Técnica: 5'-10' Handstand Push-ups

WOD

100 Double-Unders
5 Handstand Push-ups
10 Deadlift (120 Kgs)
15 Box Jumps (75 cm)
20 Knees to Elbows
25 Walking Lunges

300 Mts Run

25 Walking Lunges

20 Knees to Elbows

15 Box Jumps (75 cm)

10 Deadlift (120 Kgs)

5 Handstand Push-ups

100 Double-Unders

Adaptações: Fazer o triplo dos saltos / HSPU progressões com caixa ou diamond push-ups / Baixar carga do Deadlift / Box Jumps mais baixa / KTE por sit-ups btf /

" Push Yourself Beyond Limits "

LB

Aquecimento: Jump Rope 30x15 mts + Burgener Warm-up PVC

Força:
Power Snatch 3x4
Snatch Pull 3x6
Jerk Split Squat 3x6

WOD

1' Máx Pull-ups
1' Rest

2' Máx Thrusters (20 Kgs)
1' Rest
3' Sit-ups
1' Rest
4' Burpees

Adaptações: Pull-ups com banda elástica , salto ou ring rows / Thrusters reduzir carga 

" Push Yourself Beyond Limits "

Baby

Aquecimento: 1 Km Row + 200 Double-unders + Matt Chan Warm-up

Força:
Jerk Dip Squat + Jerk - 3x (3+1)
1 1/4 Overhead Squat + Snatch Push Press 3x (2+4)
Back Squat 4x3
Front Squat 3x3

WOD

" Push Yourself Beyond Limits "

Pushups

Aquecimento: Jump Rope 3' ( Singles + Double-unders ) + 50 Walking Lunges + 10 Handstand Push-ups + 40 WL + 8 HSPU + 30 WL + 6 HSPU + 20 WL + 4 HSPU + 10 WL + 2 HSPU

Força:
Power Clean 3x4
Snatch Balance 3x3
Clean Pull 3x6

WOD

Weighted Push-ups

1-1-1-1-1-1-1

" Push Yourself Beyond Limits "

Monday

Aquecimento: 500 mts Row + 3x (10 Hollow Rocks + 10 Super-Man + 10 Pause Squats + 10 Push-ups + 10 Pull-ups Strict )


Força:
Jerk Behind the Neck 3x3
Push Press 3x6
Back Squat 3x6
Jerk Dip Squat 3x6

WOD

AMRAP 8'

15 Box Jumps (70 cm)
12 Push Press (50 kgs)
9 Toes-to-bar

Adaptações: Baixar altura da Box / Baixar a carga de Push Press / TTB por KTE

" Push Yourself Beyond Limits "

Rest Spealler

Dia de descanso

" Push Yourself Beyond Limits "

Rest

Rest Day

" Push Yourself Beyond Limits "

Burpees Muscle-ups

Aquecimento: 2x Run 200 mts + 5 Inch Worms Push-ups + 10 Box Jumps + 15 Sit-ups Butterfly + 15 Knees to Elbows + 10 Handstand Push-ups + 5 Strict Pull-ups )

Técnica: 5'-10' Ring Dips (Kipping)

WOD

30 Burpees Muscle-ups

Adaptações: 1 Burpee + 3 Pull-ups + 3 Dips = 1 Burpee Muscle-up

" Push Yourself Beyond Limits "

RP

Aquecimento: 400 mts Run + Crossfit Warm-up

Força:
Power Snatch 3x4
Snatch Pull 3x6
Jerk Split Squat 3x6

WOD

30 Burpees
40 Lunges Front Rack Position (50 kgs)
100 Double-unders

40 Lunges Front Rack Position (50 Kgs)
30 Burpees

Adaptacões: Baixar a carga dos Lunges / Fazer o triplo dos saltos

" Push Yourself Beyond Limits "

RR

Aquecimento: 800 mts Run + 3x (15 Box Jumps + 15 Sit-ups Butterfly + 15 Walking Lunge + 15 Push-ups + 15 Pull-ups )

Técnica: 10'-15' Squat Clean + Jerk

WOD

No menor tempo possível:

1 Km Run
1 Km Row

" Push Yourself Beyond Limits "

DLB

Aquecimento: Row 500 mts + 2x( 10 Push-ups + 10 Pull-ups Strict + 10 Burpees + 10 Toes-to-bar ) + Mobilidade

Força:
Power Clean 3x4
Snatch Balance 3x3
Clean Pull 3x6

WOD

21-15-9

Deadlift (Bodyweight)
Burpees

Adaptações: Baixar a carga do Deadlift 

" Push Yourself Beyond Limits "

Rest MF

Rest Day

" Push Yourself Beyond Limits "

Promofit Games

Promofit Games

" Push Yourself Beyond Limits "

Tabata

Aquecimento: 1 Km Run + 3x ( 20 Hollow Rocks + 20 Super-man + 20 mts Bear Crawl + 20 Wallball )

Técnica: 10' Pull-ups

WOD

Tabata's

(4+4)

Row 

+

Push-ups

Fazer os exercícios alternados (20'' Row + 10'' rest + 20'' Push-ups + 10'' Rest)

" Push Yourself Beyond Limits "

London Throwdown

Aquecimento: Row 500 Mts + 2x( 10 Push-ups + 10 Pull-ups + 10 Sit-ups Btf  + 10 Super-man) + Mobilidade

Técnica: 10' Clean

WOD

AMRAP 12'

20 Cleans (45/30 Kgs)

20 Box Jumps Overs (60/50 cm)

20 Cleans (60/40 Kgs)

20 Box Jumps Overs (60/50 cm)

20 Cleans (75/50 Kgs)

20 Box Jumps Overs (60/50 cm)

 20 Cleans (90/60 Kgs) AMRAP

Adaptações: Baixar a carga do Clean e altura da Box

" Push Yourself Beyond Limits "

SHL

Aquecimento: 400 Mts Run + Mobilidade Geral

Força:
Pause Jerk 3x5
Overhead Squat + Snatch Push Press 3x (4+4)
Back Squat 5x3
Back Squat Pause 3x3

WOD

No menor tempo possível

50 Up and Down
40 Dumbell Snatch (30 Kgs)
30 Mts HandWalk

20 Toes-to-bar

10 Wallclimb

Adaptações: Baixar a carga dumbell / HSW por Bear Crawl / TTB por KTE ou V-UPS /

" Push Yourself Beyond Limits "

110

Aquecimento: Jump Rope 200 Singles + 3x (5 Inch Worms Push-ups + 30 Mountain Climbers + 5 Handstand Push-ups + 30 Good Morning PVC)

Força:
Power Clean 3x5
Heaving Snatch Balance 3x5
Clean Pull 3x8

WOD

30-20-10-20-30

Double-Unders
Sit-ups Btf
Box Jumps (60 cm)

Adaptações: Fazer o triplo dos saltos / Box Jump mais baixa

" Push Yourself Beyond Limits "

ROW/TH

Aquecimento: 400 mts Run + 2x (20 Push-ups + 20 Pull-ups + 20 Sit-ups Butterfly + 20 Super-man) + Mobilidade

Força:
Jerk Behind the neck 3x5
Push Press 3x8
Back Squat 3x8
Jerk dip squat 3x8

WOD

4 Rondas

1' Máx Mts Row
1' Thrusters (20 kgs)
1' Rest

" Push Yourself Beyond Limits "

Rest

Dia de descanso

" Push Yourself Beyond Limits "

STR.REST

Aquecimento: Run/Row 400 Mts + 4x (3 Forward Roller + 5 Wallclimb + 7 V-ups + 9 Box Jumps)

Força:
Snatch 2x3
Clean and Jerk 2x (3+1)
Front Squat 3x5
Good Morning 3x8

Mobilidade:

" Push Yourself Beyond Limits "

Lynne

Aquecimento: 4x (30 mts Bear Crawl + 15 Squats + 15 Sit-ups + 15 Super-man) + Mobilidade

EMOM 10' : 5 Box Jumps (80 cm) + 15 Sit-up Streight Leg

WOD

' Lynne '

5 rondas máx reps

Bench Press (BW)
Pull-ups (Strict)

Adaptações: Bench Press adequar carga e Pull-ups com banda elástica

" Push Yourself Beyond Limits "