Segunda-feira, 31 de julho de 2017.

Title: CTM 31072017
Score: Time (Row)

WOD

1000mts Row (Time Cap: 5′)

EMOM 5′
Para cada minuto
1 Deadlift
3 Hang Power Clean
6 Push Jerk
(155/105lbs – 70/45kg)

EMOM 5′
9 Strict Toe To Bar

Terça-feira, 01 de agosto de 2017.

Title: CTM 01082017
Score: No Score

EMOM 18′

Minuto 1: 10 Bulgarian Split Squat 24/16kg (1 Perna/Round)

Minuto 2: 10 Front Squat (185/135lbs – 80/60kg)

Minuto 3: 30 Double Unders/60 Single Unders

Quarta-feira, 02 de agosto de 2017.

Title: Heavy Day 02082017
Score: Repetition

AMRAP in 5′
10 Russian Kettlebell Swing 24/16kg
5 Burpees
5 Box Jump 24/20in

Heavy Day

5 Rounds (2 minutes/Round)
5 Deadlift (315/225lbs – 140/100kg)
5 Deep Jump 24/20in

AMRAP in 5′
10 Russian Kettlebell Swing 24/16kg
5 Burpees
5 Box Jump 24/20in

Quinta-feira, 03 de agosto de 2017.

Title: Like “JT”
Score: Time

EMOM 10′

Avançado: 3 Strict Handstand Push Up com “déficit”

Intermediário: 3 Strict Handstand Push Up

Iniciantes: 6 Handstand Push Up na Caixa

Like “JT” (Time Cap: 12′)
5 Rounds
9 Press (95/65lbs – 40/30kg)
9 Ring Dips
9 Push Up

Sexta-feira, 04 de agosto de 2017.

Title: CTM 04082017
Score: Timed Rounds

WOD

5 Rounds (6 minutes/ Round)
1 Legless Rope Climb
5 Back Squat (275/185lbs – 120/80kg)
10 (5/5) Pistols

Avançados : Legless Rope Climb, sentado no chão em esquadro

Intermédiario: 3 Rope Climb

Iniciantes: 6 Educativo de Rope Climb

Sábado, 05 de agosto de 2017.

Title: Clínica de Double Unders
Score: No Score

“Nos horários normais de aula”

IMG_1570

Sábado, 29 de julho de 2017.
Title: After Date with Helen
Score: Time
WOD – Time Cap: 30′
Helen
3 Rounds
400mts Run
21 American Kettlebell Swing (24/16kg)
12 Pull Up
Then:
3 Rounds
15 Deadlift (225/155lbs – 100/70kg)
1 Legless Rope Climb

 

Segunda-feira, 24 de julho de 2017.
Title: Chipper 24072017
Score: Time
Chipper – Time Cap: 20′
60 Wall Ball (20/14lbs – 9/6kg)
30 Box Jump (24/20in)
15 Squat Clean (185/135lbs – 80/60kg)
30 Box Jump (24/20in)
60 Wall Ball (20/14lbs – 9/6kg)
Terça-feira, 25 de julho de 2017.
Title: CTM 25072017
Score: Repetition
EMOM 5′
6 Split Jerk
(115/75lbs – 50/35kg)
AMRAP in 10′
5 Pull Up
10 Burpees
20 Jump Lunges
Quarta-feira, 26 de julho de 2017.
Title: CTM 26072017
Score: No Score
5 Rounds
6 Power Snatch (135/95lbs – 60/40kg)
500mts Row
(5′ cada Round)
Quinta-feira, 27 de julho de 2017.
Title: Heavy Day 27072017
Score: Load (Front + Back Squat)
EMOM 5′
3 Front Squat
5 Rounds or 10′
15 V Sit Up
50 Double Unders or 100 Single Unders
5X5 Back Squat
(2 minutos/Round)
Sexta-feira, 28 de julho de 2017.
Title: CTM 28072017
Score: Time
WOD – Time Cap: 17′
2 Rounds:
30 Thruster (95/65lbs – 40/30kg)
3 Rounds
10 Sumô Deadlift High Pull (95/65lbs – 40/30kg)
10 Ring Dips
Sábado, 29 de julho de 2017.
Title: After Date with Helen
Score: Time
WOD – Time Cap: 30′
Helen
3 Rounds
400mts Run
21 American Kettlebell Swing (24/16kg)
12 Pull Up
Then:
3 Rounds
15 Deadlift (225/155lbs – 100/70kg)
1 Legless Rope Climb
Domingo, 30 de julho de 2017.
Title: Super TABATA
Local: TORO GYM
unnamed