30/09

Warm up:31 Burppes (desafio)

Then...

3 Power Cleans on the Minute for 10 Minutes
40-40-40-40-40-50-50-50-50-50
(Moderate Weight) 

Skill:

Double Unders

5 min.

WOD:

“Annie”

50-40-30-20-10 of:

Double-Unders
Sit-Up
tempo:8'33"

After Party:

Farmers Walk 400m
(18kg each hand)

29/09

Desafio 100 dias de burpee- 30 dia

Warm up:
3 Rounds

10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Back Extensions
Samson Stretch
10 Rep of a Weakness 

Skill:

Squat

WOD:

"Cindy"

In 20 minutes complete as many rounds as possible of:

5 Pull-Ups

10 Push-Ups

15 Squats

15+4 pull-up

After Party:

Kettlebell Snatch Work

28/09

OFF

burpees

tecnica de movimento:
squat
terra
supino

27/09

Desafio 100 dias de burpee - 28º dia

Warm up:
3 Rounds

Run 400m
20 Squats 

Skill:

Kettle Bell Swing

WOD:

4 Rounds for time

400m Run
20 Kettle Bell Swing (53/35)
10 Knees To Elbows

After Party:

Joint Mobility

26/09

Desafio 100 dias de burpee - 27dia

Warm up:
3 Rounds

3 Pull Ups
5 Burpees
30 Mountain Climbers 

Skill:

 Pull Up Clinic

  

WOD:


AMRAP 20min
400m Run
Max ring row

5 + 300m

After Party:

Pistol Practice

25/09

Desafio 100 dias de burpee - 26º dia

Warm-up
kb shoulder press

Skill
pull-up pratice

WOD
on the minute
pull-up
HSPU
1-2-3-4-5...

totals: 9pull-up 12HSPU

after
ring pratice

24/09

Burpees

23/09

Desafio 100 dias de burpee - 24º dia

Warm-up
400m run
30 pass over
30 figure 8
30 scorpion streatch
400m run

time:8'20"

WOD:
 

10 min worth of 5x3 Weighted push ups 14, 20, 30.40.50 (2rep.)

then ...

In 15 Minutes find 1 Rep Max Jerk

(min. 50kg, máx 75kg) 

22/09

desafio 100 dias de burpee - 23º dia

Warm-up
3x
5 inchworm
50 single under
samson 10"
10 godd morning

WOD
5x for time
10 DL 82,5 kg
15 box jump (50cm)

After
3x 10 paralettes shooting thru

21/09

Desafio 100 dias de burpee 22º dia

Warm-up
LAXball hip release
 3x
10 passover
5 spiderman lunge
5 reach, roll, lift

skill
OHS

wod
4x
10 burpee
15 OHS (42,5 kg)
20 abs ball

time: 11'51"

20/09

burpees

19/09

Desafio 100 dias de burpee - 20º dia

acumulados: 210

Warm-up
shoulder mobility

single under

Skill
box jump

WOD
AMRAP 15min.
20 DLHP
20 abmat
20 Push press
20 Double under

4 + 8  DLHP



After bash
weekness
pull-up dip

18/09

Desafio 100 dias de burpee - 19º dia

Acumulados: 190

Warm-up

LPO system 

WOD

50 snatch (40kg)

50 C+J

Bar down = 10 push up.

time: 26' +140push-up

17/09

Desafio 100 dias de burpee - 18ºdia

acumulados: 171

warm-up 

jump rope single 5'

Max Height jump

WOD

5x

200m run

35 double under

time 17'

16/09

Só Burpees!

15/09

desafio 100 dias de burpee - 16º dia

acumulados: 136

Wod 

25 walking lunge

20 medball clean

50 box jump

20 Double Under

25 dip

20 handstand push-up

30 battling rope

30 sit-up

20 squat clean

25 super-man

30 wall ball

15 hammer sledge

14/09

Desafio 100 dias de burpee -15º dia

acumulados: 120

warm-up
4x
row 30'
rest 45

basic w/u
3x10
pullup
dip
sit up
back
OHS
samson

WOD
4x
400m run
15 DB thrusters (15kg)
15 ring row

13/09

Desafio 100 dias de burpee - 14º dia

acumulados: 105

Warm up
3x (20 kg)
10 OHS
10 DF
10 press
10 bench press

press
5-5-3-3-1-1
40-45-47,5-50-52,5-55(fail)

WOD
21-15-9
pull-up
dip
push-up
sit-up


after bash
hand stand push-up pratice

dia 12/09 (só burpee)

Desafio 100 dias de burpee - 13º dia

 Acumulados: 91

dia 11/09

Desafio 100 dias de burpee -12º dia

acumulados: 78

Warm up
dynamic



WOD
20 min. ASRAP
15 double under
10 meball clean
5 ring row

after bash
ring drills

dia 10/09

Desafio 100 dias de burpee - 11º dia

Acumulados: 66

Warm-up
3pull-up
3dip
4pull-up
4dip
5pull-up
5dip

WOD
400m run
100 push-up
400m run
100 sit-up
200m run
50 push-up
200m run
50sit-up
100m run
25 push up
100m run
25 sit-up
100m run
25 push-up
100m run
25 sit-up

dia 09/09

Desafio 100 dias de burpee - 10º dia.

Acumulados:55

Warm-up
Shouder mobility

3x
Hollow plank 20'
Superman 20'

SWOD (chikara crossfit)

Clean squat
5-3-2-1-1
50-60-65-68.5-70

After bash
3x
isometria 30' push-up 20'
isomatria 30' squat 20'

dia - 08/09

descanço
Desafio 100 dias de burpee- 9ºdia

Acumulados:45

dia 07/09

Desafio 100 dias de burpee 8º dia.

 Acumulados:36

WOD
3x 30-30
Wall ball 10kg
Rope
ring row
double under

handstand push-up
ring drills

dia 06/09

Desafio 100 dias de burpee 7ºdia 




Acumulados: 28

Warm Up

CrossFit Warm Up
3X10

Pull Ups
Dips
Sit Ups
Back Extensions
OHS
Samson Stretch
Weakness

WOD

AMRAP 12 Minutes

10 Power Snatch (30kg)
15 Box Jump (55cm)
7 Burpees 

total 4 + 10 snatch
After Bash
100 Russain Kettle Bell Swings (24kg )

6'39"

dia 05/09

Desafio 100 dias de burpee 6ºdia 

Acumulados:21

Warm Up

100 Jumping Jacks

WOD (crosfit reebok one)

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups (Sub Sit-Up's if needed)
Sprint 100 meters
10 Burpees
Rest 30 seconds

dia 04/09 - Só burpees.

Descanço

burpees 5º dia

Acumulados:15

treino 03/09

Desafio 100 dias de burpee, 4º dia:

Acumulados: 10

Warm-up
3x
10 row
5 dip
(ring)

WOD
tabata
rope
19

02/09

Burpee 3º dia
Acumulados: 6



WOD:
5x
8 Thrusters (42kg)
6 Rope Climbs
11 Box Jumps (50)
400m run

tempo:28'48"

treino 01/09

Burpee dia 2, acumulados 3.

Warm Up

2-3 minutes - take care of your business

3 Rounds:
5 Pull-Ups
7 Presses (light)
9 Front Squats (light)

In 5 minutes establish a 1RM Thruster

Find your "Fran" load

WOD



21-15-9
Thruster (95/65)
bar row

4'44"
After Bash

1 Round:
On the wall: Supine hip flexion/ext rotation (3 mins)
Figure 4 (1 minute each side)

Give your forearms some much needed TLC :)