01
01 · KIT INICIAL
⠿
1 COLCHONETE
⠿
1 MEDBALL
⠿🔴 CARDIO WORK · TER S15/16
WELLHUB
CHECK-IN
TOTALPASS
CHECK-IN
02
02 · BLINDAGEM
TABATA CORE
CORE PRA CIMA / CORE PRA BAIXO
CORE PRA CIMA
CORE PRA BAIXO
Livre — escolha seus movimentos
A
03 · SKILL · BLOCO A
A CADA 02:00 × 12:00
PUSH PRESS
14 Heavy Dual DB Bench Press
20s MAX Cal Row
B
04 · SKILL · BLOCO B
A CADA 02:00 × 12:00
PULL
14 Heavy Dual DB Bent-Over Row
20s MAX Bike
C
05 · SKILL · BLOCO C
A CADA 02:00 × 12:00
CORE + CARDIO
14 Plate Sit-Ups c/ Rotacao 7/7
20s MAX Shuttle Run
SKL
06 · SKILL
HANG TO OVERHEAD
VIVENCIA DB OU KB
Hang Snatch DB ou KB
Hang Clean and Jerk DB ou KB
WOD
07 · WOD
8 ROUNDS FOR TIME
TIMECAP 16'
20 Double Unders ou 40 SU
10 Hang to Overhead* 5/5 KB #24/16
10 DB Lunges
10 Push Ups
Alternancia
Rounds IMPARES = Hang SnatchRounds PARES = Hang C&JAvance o KB/DB a cada round
🔴
⠿8 Rounds
⠿FOR TIME! 🔥