• ALDEIA

ALDEIA WOD

Atualizado: há 6 dias



SEGUNDA-FEIRA



WARM UP

4 ROUNDS

5 SPRAWL

4 OHS

3 HIP THRUST

30" SKIPPING




SKILL

SNATCH





FORÇA / GINÁSTICA


ACHAR 1RM

FRONT SQUAT





WOD


AMRAP 12'

5 POWER SNATCH

4 H. POWER SNATCH

3 OHS

4 STRICT PULL UP

200MTS CORRIDA

*AUM. 1 P. SNT A CADA ROUND


60/45





TEENS WOD






TERÇA-FEIRA


WARM UP

3 ROUNDS


20 BUTT KICK

6 LAT LUNGES

20 PLANK JACKS

6 REV LUNGES



SKILL

D.U



FORÇA / GINÁSTICA


CORE STRENGTH

3 SÉRIES


MAX DE TEMPO EM L-SIT/

HOLLOW HOLD NA BARRA

20 LEG RAISE OVER KB

30"/30" PRANCHA LAT



WOD


3 ROUNDS 14'

20 BOX JUMP

20 TOES TO BAR

50 D.U./50 S.U.

30 KB SWING

*A CADA 1' 3 BURPEES

24/20




TEENS WOD


LPOWOD


M. SNATCH + OHS

4 - 50% 3 - 50% 2 - 55%


SNATCH + CLUSTER

2 - 55% 1 - 55% 1 - 60%


CLEAN + F. SQUAT + CLUSTER

4 - 50% 3 - 50% 2 - 55%


CLEAN + CLUSTER

2 - 55% 2 - 55% 2 - 60%


FRONT SQUAT

7 - 60% 6 - 65%


PULL

10 - 75%


QUARTA-FEIRA



WARM UP


BURGENER WARM UP



SKILL SNATCH



FORÇA/GINÁSTICA


HEAVY DAY

ACHAR 1 RM DE SNATCH




WOD

FORTIME 13'

4 S. SNATCH

3 ROPE CLIMB


7 S. SNATCH

2 ROPE CLIMB


10 S. SNATCH

1 ROPE CLIMB


BUY OUT

400 MTS RUN


RX 60/45


TEENS WOD


PÓS WOD







QUINTA-FEIRA



WARM UP


4 ROUNDS

8 SIDE KICKS

8 PLYO JUMPS

8 SCAP PULL UP



SKILL


FORÇA/GINÁSTICA


4 SÉRIES

8 SLOW (DÉFICT) PUSH UP

6 RING/BOX DIPS



WOD


AMRAP 5'

12 BOX JUMP OVER

10 PUSH UP

2 BAR M.U.

REST 1'


AMRAP 4'

8 BOX JUMP OVER

6 PUSH UP

4 C2B

REST 1'


AMRAP 3'

6 BOX JUMP OVER

4 PUSH UP

8 PULL UP





TENNS WOD



PÓS WOD


LPOWOD


M. SNATCH + SNATCH BALANCE

4 - 50% 3 - 50% 2 - 55%


SNATCH + CLEAN

2 - 55% 1 - 55% 1 - 60%


CLEAN + F. SQUAT + THRUSTER

4 - 50% 3 - 50% 2 - 55%


CLEAN + P. PRESS + SPLIT JERK

2 - 55% 2 - 55% 2 - 60%


FRONT SQUAT

7 - 60% 6 - 65%


PULL

10 - 75%



SEXTA-FEIRA



WARM UP


4 ROUNDS

5 CAM DE MÃO + PUSH UP

5 BOM DIA

5 HALF STRIC T2B




SKILL

HSPU