WOD:
LPO-
CLEAN-SNATCH-DL-PULL UP
MetCon-
5x2 min. on 1 min. off
15 Cal Xebex
10 DB Snatches@22.5kg
Max Toes to Bars
25-15-11-13-9
Tuesday, July 31, 2018
Monday, July 30, 2018
Saturday, July 28, 2018
Saturday Sanca
WOD:
MetCon-
In teams of two:
50 Wallballs
30-20-10
Thrusters@40kg
Pull Ups
50 Wallballs
40 Snatches@60kg
50 Wallballs
rest 5 min.
60 Jerks@80kg
MetCon-
In teams of two:
50 Wallballs
30-20-10
Thrusters@40kg
Pull Ups
50 Wallballs
40 Snatches@60kg
50 Wallballs
rest 5 min.
60 Jerks@80kg
Friday, July 27, 2018
Invictus WL 14
WOD:
LPO-
2 snatch pp -1 OHS
PRESS in Split Jerk
SNATCH-100KG
Clean Complex Clean-fs-jerk-122kg
RDL
Bent OVer Rows 4x6@100kg
LPO-
2 snatch pp -1 OHS
PRESS in Split Jerk
SNATCH-100KG
Clean Complex Clean-fs-jerk-122kg
RDL
Bent OVer Rows 4x6@100kg
Thursday, July 26, 2018
BAR MU MASTERY STRENGTH RESTEST +METCON
WOD:
Gymnastics-
Test:
Max Strict Chest to Bars-11 (last time 10)
rest 2 min.
Max Pull Ups-16 (last time 14)
rest 2 min
Max Kipping Chest to Bars (not butterfly) 18 (last time 10)
rest 2 min
Max Toes to Bars (kipping) 22 (last time 18)
MetCon-
7 Rds for Time:
10 Bench Presses@60kg
50 Double Unders
rest 60 sec.
12:13 (1:01,2:57,4:45,6:38,8:35,10:24,12:13)
rest 5 min.
12 min. AMRAP
7 Deadlifts@120kg
14 Cal Xebex Bike
rest 60 sec.
6 rds, finished at 11:16 (:45,2:44,4:52,7:03,9:18,11:16)
Gymnastics-
Test:
Max Strict Chest to Bars-11 (last time 10)
rest 2 min.
Max Pull Ups-16 (last time 14)
rest 2 min
Max Kipping Chest to Bars (not butterfly) 18 (last time 10)
rest 2 min
Max Toes to Bars (kipping) 22 (last time 18)
MetCon-
7 Rds for Time:
10 Bench Presses@60kg
50 Double Unders
rest 60 sec.
12:13 (1:01,2:57,4:45,6:38,8:35,10:24,12:13)
rest 5 min.
12 min. AMRAP
7 Deadlifts@120kg
14 Cal Xebex Bike
rest 60 sec.
6 rds, finished at 11:16 (:45,2:44,4:52,7:03,9:18,11:16)
Wednesday, July 25, 2018
Monday, July 23, 2018
Invictus WL 12
WOD:
LPO-
Clean Complex
Snatch 2 rm no hook no feet-80kg (running man)
Fr Squat
gh raises
LPO-
Clean Complex
Snatch 2 rm no hook no feet-80kg (running man)
Fr Squat
gh raises
Saturday, July 21, 2018
SITIO WOD w/ Windsor 5
WOD:
Strength-
50 Ring Dips (20 lbs WTD Vest)
75 Ring Push Ups (20 lbs WTD Vest)
50 TRX Tricep Ext (20 lbs WTD Vest)
4x10/10 SL RDL@20kg
5x100 ft. FR Walks @2-20kg
Strength-
50 Ring Dips (20 lbs WTD Vest)
75 Ring Push Ups (20 lbs WTD Vest)
50 TRX Tricep Ext (20 lbs WTD Vest)
4x10/10 SL RDL@20kg
5x100 ft. FR Walks @2-20kg
SITIO WOD w/ Windsor 4
WOD:
MetCon-
10 Min. EMOM:
14 KBS@20KG-14 Squats (Same min)
10 Rds (one works one rests):
10 KB Squat Cleans@20kg
Suicide 100m
Strength-
3x8/8 Uni Lateral Shoulder Press@20kg-10 Bent Over Rows@65kg
5x5/5 Hybrid OH/FR Walks@12/20kg
4x10/10 1 arm Bicep Curls@12kg
MetCon-
10 Min. EMOM:
14 KBS@20KG-14 Squats (Same min)
10 Rds (one works one rests):
10 KB Squat Cleans@20kg
Suicide 100m
Strength-
3x8/8 Uni Lateral Shoulder Press@20kg-10 Bent Over Rows@65kg
5x5/5 Hybrid OH/FR Walks@12/20kg
4x10/10 1 arm Bicep Curls@12kg
Thursday, July 19, 2018
Invictus WL 11
WOD:
GYMNASTICS-
8.3 BMU
Test:
Max BMU-15 reps PR
rest 5
90 sec Max BMU-12 Reps
hand rip
LPO-
Snatch
5 rm BS -no hahah
Step up
GYMNASTICS-
8.3 BMU
Test:
Max BMU-15 reps PR
rest 5
90 sec Max BMU-12 Reps
hand rip
LPO-
Snatch
5 rm BS -no hahah
Step up
Wednesday, July 18, 2018
Invictus WL 10
WOD:
LPO-
PAID PROGRAM
P Snatch
Jerk
5 RM DL-200kg
5 RM Pull-Up-30kg
MetCon-
For Time:
100 Ft Walking Lunges@22.5kg
100 DU
50 1 Arm Push Presses@22.5kg
Run 800m
50 1 Arm Push Presses@22.5kg
LPO-
PAID PROGRAM
P Snatch
Jerk
5 RM DL-200kg
5 RM Pull-Up-30kg
MetCon-
For Time:
100 Ft Walking Lunges@22.5kg
100 DU
50 1 Arm Push Presses@22.5kg
Run 800m
50 1 Arm Push Presses@22.5kg
100 DU
100 Ft Walking Lunges@22.5kg
12:19
Tuesday, July 17, 2018
Monday, July 16, 2018
Saturday, July 14, 2018
Aniversário do Serginhhhhhhooooo
WOD:
Gymnastics-
BMU Mastery 8.2 16-18-18
MetCon-
"Serginhoooo"
36 Min AMRAP:
7 Deadlifts@140kg
14 HSPU
19 DB FR Squats@2-24kg
82 Push Ups
100 DU
3 Rds 78 PU …holy shit
Gymnastics-
BMU Mastery 8.2 16-18-18
MetCon-
"Serginhoooo"
36 Min AMRAP:
7 Deadlifts@140kg
14 HSPU
19 DB FR Squats@2-24kg
82 Push Ups
100 DU
3 Rds 78 PU …holy shit
Thursday, July 12, 2018
Invictus WL 8
WOD:
LPO-
This is a paid program
snatch-98kg
5rm back squat -154kg
lunge
dips-hanging knee raise
LPO-
This is a paid program
snatch-98kg
5rm back squat -154kg
lunge
dips-hanging knee raise
Tuesday, July 10, 2018
Invictus WL 7
WOD:
Gymnastics-
BMU Mastery 8.1 (8-12-14)
LPO-
P Snatch
Split oh press
Split Jerk
DL
Pull Up
MetCon-
Tabata Ski Erg
850m
rest as needed
Tabata Ski Erg
864m
Gymnastics-
BMU Mastery 8.1 (8-12-14)
LPO-
P Snatch
Split oh press
Split Jerk
DL
Pull Up
MetCon-
Tabata Ski Erg
850m
rest as needed
Tabata Ski Erg
864m
Monday, July 9, 2018
Saturday, July 7, 2018
Sanca Saturday
WOD:
Gymnastics-
BMU Mastery 7.3
LPO-
Every 2 min. for 6 sets:
2 Hang Squat Snatches-went up to a big 70kg haha
MetCon-
10-1
Power Snatches@40kg
Toes to Bars
HSPU
12:13
Gymnastics-
BMU Mastery 7.3
LPO-
Every 2 min. for 6 sets:
2 Hang Squat Snatches-went up to a big 70kg haha
MetCon-
10-1
Power Snatches@40kg
Toes to Bars
HSPU
12:13
Friday, July 6, 2018
Invictus WL 5
WOD:
LPO-
Snatch Push Jerk to OHS-120kg
Snatch-98kg max out
Bk Squat-5rm @154kg
Rev FR Lunges
Dips-Hanging knee tucks
MetCon-
20 min. Xebex Bike
LPO-
Snatch Push Jerk to OHS-120kg
Snatch-98kg max out
Bk Squat-5rm @154kg
Rev FR Lunges
Dips-Hanging knee tucks
MetCon-
20 min. Xebex Bike
Thursday, July 5, 2018
Invictus WL 4
WOD:
LPO-
Snatch
Push Jerk -124kg I think pr
DL-187kg-5rm
Pull up-28kg-5rm
MetCon-
12 min. AFAP w/ Serginho:
10m/10m
20m/20m
30m/30m
one works one rest Sled Drag@70kg-190m
2km Ski Erg
2km Ski Erg
Wednesday, July 4, 2018
Recovery @Estúdio Igarashi
WOD:
MetCon-
4x90 sec each:
45/45 Suitcase Carry@32kg
10/10 SL RDL@32kg
90 sec FR Carry@2-16kg
45/45 Iso Lunge Hold (Quad dominant)
90 sec Ring FLR
10/10/10m 1 Arm Bent over Rows@32kg/HS Walk
MetCon-
4x90 sec each:
45/45 Suitcase Carry@32kg
10/10 SL RDL@32kg
90 sec FR Carry@2-16kg
45/45 Iso Lunge Hold (Quad dominant)
90 sec Ring FLR
10/10/10m 1 Arm Bent over Rows@32kg/HS Walk
Tuesday, July 3, 2018
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