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" Push Yourself Beyond Limits "

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" Push Yourself Beyond Limits "

Strict Pull-ups

Aquecimento: 200 Single Unders + 25 Thrusters (20 Kgs) + 25 Sit-ups Btf + 100 Double-unders + 25 Thrusters (20 Kgs) + 25 Super-man
Rest 1'
5' Training Triple-unders

Força:
Front Squat 5 RM
Push Press 3x Máx Reps @ 90% 10 RM

WOD

5 Rondas

20 Barbell Walking Lunges Front Rack (40 Kgs)
20 Sit-ups

Máx Strict Pull-ups

Adaptações: Baixar a carga / Strict Pull-ups com elástico ou ring rows

" Push Yourself Beyond Limits "

CS

" Push Yourself Beyond Limits "

Kiss

Rest day

" Push Yourself Beyond Limits "

Valentines

Aquecimento: 2 rondas: 200 Mts Run + 10 Man Maker 10 Kgs + 20 Sit-ups Butterfly + 20 Back Extensions

Força:
3x5 Hang Clean

WOD

AMRAP 9'

8 Deadlift (60/45 kgs)
4 Push Jerk (60/45 kgs)

12 Box Jump Over (60 cm)

Adaptações: Baixar a carga e altura

" Push Yourself Beyond Limits "

Squat

Aquecimento: 400 Single-unders + 3x (10 Sprawls 1 Mts + 10 Super-man + 10 V-ups + Squat Pause 3'' ) + Mobilidade

Força:
Push Press 3x5
Back Squat 3x5

WOD

AMRAP 9'

4 Wallclimb
8 Front Squat (60 Kgs)
16 Sit-ups Btf

Adaptações: Baixar a carga dos Front Squat

" Push Yourself Beyond Limits "

Row

Aquecimento: 2 rondas (Run 100 Mts + 20 Sumo Deadlift High Pull + 20 Press + 20 Sit-ups Butterfly + 20 Back Extensions + Run 100 Mts)

Mobilidade: 

WOD

As many meters as possible

10x Row

1' On
1' Off

(Tempo total 20')

" Push Yourself Beyond Limits "

Snatch

Aquecimento: 500 mts Row + 3x ( 6 Inch Worms + 12 Walking Lunges + 24 Sit-ups Btf ) + Mobilidade

Força: 
Deadlift 3x5

WOD

Buy In

200 Double-unders

+ 

3 Rondas

3 Power Snatch (40 kgs) 

2 Hang Snatch (40 kgs)

1 Squat Snatch (40 kgs)

15 Pull-ups

Adaptações: Baixar a carga no Snatch / Pull-ups com salto, elástico ou ring rows

" Push Yourself Beyond Limits "

Hang Squat Clean Thruster + Burpee Box Jump

Aquecimento: 400 mts Run + Mobilidade PVC + EMOM 6' ( 5 HSPU + 10 Squats )

Força:
Overhead Squat 3x5
Jerk Behind the neck 3x5

WOD

5 rondas

8 Hang Squat Clean Thruster (40/25 Kgs)

8 Burpees Box Jump (60/50 cm)

Adaptações: Baixar a carga e altura dos exercícios

" Push Yourself Beyond Limits "

Rest Day

Rest Day

" Push Yourself Beyond Limits "

25's

Aquecimento: 1 Km Row + 3x ( 5 Push-ups hand release + 10 Squat Jump + 20 Mts Bear Crawl )

Força:
EMOM 10'
3 Press (45 kgs)
6 Chest to Bar

WOD

2 Rondas

25 Box Jumps (60/50)
25 Ktb Swing (24/16)
25 Walking Lunges
25 Knees to elbows
25 Push press (20/15)
25 Back Extensions
25 Burpees
25 Double-unders

Adaptações: Baixar altura da caixa / Ktb mais leve / Knee High / Push Press mais leve / 75 Single Unders

" Push Yourself Beyond Limits "

'I'm Gonna Beat Khalipa'

Rest

" Push Yourself Beyond Limits "

Back Squat BW

Aquecimento: 5 Rondas (20 Double-unders + 15 Sit-ups Butterfly + 10 Box Jumps + 15 Back Extensions) + Mobilidade

Força:
Front Squat 3x5

WOD

AMRAP 5'

Back Squat (BW)

Adaptações: Realizar com uma carga adequada para manter a boa execução do exercício

" Push Yourself Beyond Limits "

Push - Pull

Aquecimento: 500 Mts Row + 3x (10 Push ups + 10 Passagens PVC + 10 Ring Rows)

Mobilidade: 5' -10' Foam Roller

WOD

' Lynne '

5 Rondas

Máx Bench Press (BW)
Máx Pull ups Strict

2' Rest

+ 

5 Rondas

10 Ring Push ups
10 Inverted Row Barbell

60'' Rest

" Push Yourself Beyond Limits "

Snatch & Muscle-ups

Aquecimento:  5' Bike + 3x ( 8 Parallette Push-ups + 8 Good Morning 20 kgs ) + 3x ( 8 Sumo Deadlift High Pull 20 kgs + 8 Strict Toes to bar) + Mobilidade

Força:
Deadlift 3x5

WOD

1000 Mts Row

1 Snatch (50 Kgs)

1 Muscle-up
2 Snatch (50 kgs)
2 Muscle-ups 

3 Snatch (50 Kgs)
3 Muscle-ups

...

Time Cap 10'

Adaptações: Baixar a carga do Snatch / Muscle-ups com banda elástica, 3 Pull-ups + 3 Dips

" Push Yourself Beyond Limits "

Go

Aquecimento: 400 Mts Run + 4x ( 5 Strict Pull-ups + 10 Clapping Push-ups + 15 Squat Jump Medball 9 Kgs) + Mobilidade

Força:
8x 3 Back Squat (heavy) + 3 Box Jumps (60 cm)

WOD

AMRAP 12'

10 Push Press (30 Kgs)
21 Burpees
8 Push Press (30 Kgs)
18 Burpees
6 Push Press (30 Kgs)
15 Burpees

4 Push Press (30 Kgs)
12 Burpees
2 Push Press (30 Kgs)
9 Burpees

+ 

Máx Double-unders

Adaptações: Push Press com menos carga / Single-unders

" Push Yourself Beyond Limits "

RD

Rest Day

" Push Yourself Beyond Limits "

Snatch - Clean and Jerk

Aquecimento: 500 mts Row + 3x (10 Squats + 10 Sit-ups + 10 Push-ups) + Mobilidade

Técnica: Snatch / Clean and Jerk

~

WOD

1 RM Snatch

+ 

1 RM Clean and Jerk

" Push Yourself Beyond Limits "