Desafio 100 dias de burpee

primeiro dia

para mais detalhes  clique aqui

treino 30/08

Warm Up

Group Dynamic Warm-Up

WOD

"Half McGhee"

In 15 minutes complete as many rounds and reps as possible of:

5 Deadlift (100kg)
13 Push-Ups
9 Box Jumps (*)
total: 9 +4DL
After Bash

Group Stretch

treino 29/08

WOD

"A Little Naughty"

21-15-9
Kettlebell Swing (2/1.5)
Burpee

tempo: 5'10"

27/08

descanço

treino 26/08

WOD CFB
10-9-8-7-6-5-4-3-2-1
Puxada Alta-de-Terra (52,5kg)
1o Tempo de Arremesso Com Agachamento

tempo: 29'12"

treino 25/08

warm-up

5x 30" row
rest 1 minute

WOD1 CFB



7 Séries de:
4 Barras
8 Burpees
12 AbMat

tempo:13'

WOD2 CFB


5 Séries, Cada Uma Começando a Cada 3 Minutos, de:
15 KB Swings (24kg)
15 Thrusters (30kg)
30 Saltos Duplos de Corda

melhor 2:25 

treino dia 24/08

WOD

2 Rounds For Time:

100 Double-Unders
25 OHS (42kg)
25 Pull-Ups
Run 800m

Tempo:35min.*

In teams of 2 complete all reps of each movement before moving to the next. Only one person moving at a time, including the run.
 For example: partner A does 400m, partner B does 400m, and so on.

* Scaling options available from your coach in class *

After Bash

Coaches Choice

treino dia 23/08

Warm Up

3 Rounds of Cindy:
5 Pull-Ups
10 Push-Ups
15 Squats




WOD

"Viveiros"

21-15-9
 Front Squats (61kg)
Barbell Burpee Lateral Hops

tempo: 13'41"


After Bash

Tabata Hollow-Body Holds

treinos 22/08

Warm Up

- Mobilize a stiff part for 2-3 mins -

3 Rounds:
3 Deadlift
2 Hang Power Clean
1 Push Jerk

60-70-75 kg
*Increase loads each round building up to a heavy set*

WOD

"DT"

2 Rounds:
12 Deadllift (60kg)
9 Hang Power Clean (60kg)
6 Push Jerk (60kg)

3 rounds 40kg
* 15 minute time cap *

After Bash

3 x max hold L-Sits
7"

treino 20/08

educativos para parada de mãos

treino dia 19/08

 WOD CFB
MORTE EM 10 METROS
10m Corrida no 1o minuto
20m Corrida no 2o minuto…
até 20 minutos ou o mais longe que chegar.

treino dia 18/08

WOD (CFBH)
Adaptado:


WOD
30" Double unders
30" Kettlebell swing (24kg)
30" Wall ball sit up (5kg)

total: 224


O WOD deveria ter um box jump entre o KBS e wallball sit-up

treino dia 17/08

Manhã:
regenerativo (suja camisa)
coordenação na escada
equilibrio unipodal
slide

treino 16/08

WOD - Air Force
Por tempo:

20 Thrusters
20 Sumo-deadlift high-pulls
20 Push Jerks
20 Overhead squats
20 Front squats

Peso: 42,5 kg
tempo: 15'54".

segunda 15/08

manhã:

pliometria, agilidade

tarde:

treino 12/08

WOD
5x
5deadlift 100kg
10 burpee

5'30"

treino 11/08

Manhã
WOD - Cindy
AMRAP
5 pull-up
10 push-up
15 air squat

15 +3 flex

treino dia10/08

Manhã: pliometria


Tarde: WOD

AMRAP
7abs
5burpees
3dip

treino 09/08

WOD
800m Corrida
30 Arrancos (19,5/33kg)
800m Corrida

tempo: 10'53"

Treino dia 08/08

Treino dia 08/08.


Manhã:
Pliometria


Tarde:
WOD1: "D.clara"
corrida 20m
squat
abmat x2
1,2,3,4,5,5,4,3,2,1
Tempo 2'20"


WOD2: " GRACE"
30 Arremessos (62,5kg)
tempo 12”15″
Abraço