Segunda-feira, 07 de agosto de 2017.

Title: CTM 07082017
Score: Time

WOD (Time Cap: 15′)

5 Rounds
12 Power Snatch (95/65lbs – 40/30kg)
6 Bar Muscle Up

Intermédiario: 9 Chest To Bar Pull Up

Iniciantes: 12 Pull Ups (elástico)

Terça-feira, 08 de agosto de 2017.

Title: CTM 08082017
Score: Time

WOD (Time Cap: 15′)

In: 30 Hang Power Clean (155/105lbs – 70/45kg)

5 Rounds
6 Push Jerk (155/105lbs – 70/45kg)
12 Burpees

Out: 30 Hang Power Clean (155/105lbs – 70/45kg)

Quarta-feira, 09 de agosto de 2017.

Title: CTM 09082017
Score: Repetition

HEAVY DAY
5-5-5-5-5
Back Squat (2’/Round)

WOD

AMRAP in 12′
12 Calories Row
10 Jump Lunges
8 Push Up

Quinta-feira, 10 de agosto de 2017.

Title: CTM 10082017
Score: Repetition

HEAVY DAY
EMOM 10′
3 Deadlift (315/225lbs – 140/100kg)

TABATA “this”
Box Jump 24/20in
Sit Up
Double or Single Unders

Sexta-feira, 11 de agosto de 2017.

Title: CTM 11082017
Score: Timed Round

5 Rounds (5’/Round)
500mts Row
12 Push Press  (95/65lbs – 40/30kg)
20 Jump Step Up

Sábado, 12 de agosto de 2017.

Title: Clínica de “Pull Up”
Horário e Grade normal de aulasimg_4047.jpg

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
IMG_1562

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

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 24/20inIMG_1576