Um mundo mais saudável e justo passa pelos seus habitantes serem pessoas mais fortes e confiantes.
"Treino Funcional" - é uma resposta sólida e estruturada para todos aqueles que querem iniciar uma nova prática no conforto das suas casas e ou manter os seus hábitos de treino.
30 Butt Kickers
30 High knees
40 Mountain Climbers
Then,
3 Rounds:
20 S U
10 Push-Ups
12 Crunches
Max Seated Strict Press in 6'
Every min 6 V ups
10 Sit-Ups
20 Push Press
10 Double-Unders
Sit-ups
Hollow Hold
Glute Bridges
Glute Bridge Hold
1 Round:
160 Double Unders
40 Burpees
2 Rounds:
80 Double Unders
20 Burpees
3 Rounds:
40 Double Unders
10 Burpees
A) 5 Rounds:
50 High Knees 50 Butt Kickers 50 Jumping Jacks
4 Down-Ups
8 Frankstein Walks
8 Burpees
8 Frankstein Walks
8 Walking Lunges
6 sets
30 " Split Lunges hold
20 Split Lunges
4' AMRAP:
4 Db Hang Squat Cleans
6 Db Lunges
12 Burpees Over Db
24 Double-Unders
– 1 Minute rest
A) 2 Rounds:
40 High Knees
40 Butt Kickers
20 Down-Ups
B) 4 ROUNDS
45" on 15" off
Single leg Deadlifts
Single leg Bridges
Single Arm Power Cleans
Russian Swings
with one minute rest
10 Air Squats
8 Push-ups
4 Power Snatches
1- Cossack Squats
2- Shoulder Taps
3- Hollow Rock
4- Sit Ups
5 - Glute Bridges hold
6 - Glute Bridges
a) 20 AbMat Sit-Ups
b) 12 Overhead Tricep Extensions
c) 8 Close Grip Push-ups
Max reps Bench Press
30 Dips
20 Kb Swing (OH)
10 Power Cleans
Tabata for 12'
Seated Leg Lifting
I Y W
Air Squats
Towel Pull Apart
Donkey Kicks
Single Leg DeadLift
5' Time Cap
100 Jumping Lunges
In Each minute 5 Thrusters
9-15-21
Power Cleans
50 DU Between
then,
21-15-9:
Front Squats
50 DU Between
EMOM 12'
A- 15 Sit Ups
B- 20 Squats Jumps
C - 45'' Isometric Towel Bent Over Row
9 Db Single Leg Deadlifts (Left)
9 Db Single Leg Deadlifts (Right)
18 Db Deadlift
21 Weighted Glute Bridges
1 minute Wall Socks Shots
1 minute Sumo Deadlift High-Pulls
1 minute Step Ups / Box Jumps
1 minute Push Press
1 minute American Swings
1 minute Rest
Tabata x 4
OverHead Squat Isometric Towel pull apart
Dynamic Side Plank to T's
Bent Over Row
Glute Bridges
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
16 Db Power Snatches
32 Jumping Jacks
16 Db OH Reverse Lunges
32 Hops Over the Db
7 Rounds
50 Jumping Jacks
10 Sit Ups
10 Comando Plank
3 Super sets
60'′ OH Walking Lunges (Right)
20 Clean (Right)
60′ OH Walking Lunge (Left)
20 Cleans (Left)
10-9-8-7-6-5-4-3-2-1:
Dumbbell Clusters
Push Ups
30 DU in Between Rounds
3 Rounds of
45'' on 15'' Off
1- Side Planks to T's Dynamic
2- Jumping Jacks
3- Flutter Kicks
4 - Turkish Get Up
5- Lateral Hops Over the Db
6- Down Up
Max Single Dumbbell Strict Presses
On the minute 6 Sit Ups
30 Double Unders
9 Inverted Burpee
Tabata
Toe Touch with Jump
Cossack Squats
3 Super Sets:
9 Tempo Single Arm Bent Over Rows (Left)
30'' Towel Isometric Deadlift
9 Tempo Single Arm Bent Over Rows (Right)
30'' Towel Isometric Pull Aparts
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell Macho Man
Rest 1 Minute Between Rounds
1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead
2 Rounds of
45`` ON 15`` OFF
1- Plank Hold
2- Push Up
3- Down and Up
4- Lunges
5- V-Up
6- Air Squat
3 Rounds:
:30 Static Weighted Bulgarian Split Squat (Left)
:30 Max Unweighted Bulgarian Split Squats (Left)
:30 Static Weighted Bulgarian Split Squat (Right)
:30 Max Unweighted Bulgarian Split Squats (Right)
For Time:
21-15-9
Dumbbell Thrusters
42-30-15
Dumbbell Row
Do Minho ao Algarve, da Madeira aos Açores, todos os dias alguém acorda a pensar: é hoje, vou desistir, não consigo.
Dias difíceis: são muitos.
Mas hoje não vai ser o dia em que tu vais desistir, hoje vai ser o dia em que cada gota de suor do teu WOD vai ser menos uma lágrima derramada amanhã.
Estamos nisto juntos, os treinadores, os atletas, as boxes.
Este vírus não escolhe raça, género ou religião, mas nós escolhemos não desistir HOJE. Estamos unidos numa enorme Familia: a tua, a minha, a de todos.
Juntos seremos a Força que fará a diferença.
Escolhe ser FORTE: apoia a tua box, apoia os teus colegas de treino, apoia a tua comunidade.
“Para muitos a felicidade passou a ser algo muito mais simples do que alguma vez foi no passado: o desejo infinito de abraçar os nossos amores”
José Alberto Carvalho
Tabata
1- Single Leg Bridges
2- Crunch
Tabata
1-Hollow Rock
2-SuperMan
Db Pull Over
In every minute
6 Pushups one hand on the Db
On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees
For as long as possible
After 10 rounds, add (1) rep to each movement.
10` of:
Jumping Rope or Jumping Jacks
In every minute performing 5 Burpees!
EMOM 10:
4:0:2:0
Bulgarian Split Squats
50 Alt Db Squat Cleans
100 Line Hops / DU
50 Hand-Release Pushups
100 Line Hops / DU
50 Alt Db Squat Cleans
5 Inch Worms
10 Windmill
5 Table tops (4" hold on top)
10 Windmill
7 sets of :
10 Bent Over Rows
10 Overhead Tricep Extensions
AMRAP 20:
10 Burpee Mountain Climbers
20 Db Power Clean and Jerks
30 Lateral Hops Over The Db
2' Alt Cat Stretch & Downward Dog
Then,
in 10'
15 Glute Bridges
10 Single Leg DeadLift
15 Sit Ups
10 Single Leg DeadLift
Every 2 Minutes for 14 minutes
10 Z Press
10 Ring Row / or Bent Over Row
10 Tricep BW Extension
9 15 21 - 21 15 9
For Time:
DeadLifts
Burpees
Rest one minute at the top:
note your times:
1- the way up
2- the way down
Aquecimento
A) 2 Rounds:
60 Line Hops
20 Reverse Lunges
B) 2 Rounds:
20 Sit-Ups
10 Down-Ups
5 Push-Ups
Força
10 reps
4:4:4:0
1 Single Arm OverHead Squat
For Time
20-18-16-14-12-10
Kettlebell Swings
Close Grip Push-Ups
Jumping Lunges
A) 4 Rounds:
20 Crossed Mountain Climbers
20 Side Plank Right
20 Side Plank Left
Then,
4 Rounds:
20 Jumps over the DB
2 Wall Climbs
Station A:
12 Db Snatches
12 Burpees Over the Db
Station B:
1 Minute Plank Hold
In 7'
30 Jumping Jacks
5 Tempo Push-Ups (3-second descent)
5 No Push-Up Burpees
10 Tempo Squats(3-second descent)
5 Rounds:
2 Minutes AMRAP:
5 Handstand Push-Ups
10 Kb Romanian Deadlifts
15 Kb Squats
– 1 Minute Rest
A – 45" Side Plank Hold (L)
B – 45" Air Squats
C – 45" Side Plank Hold (R)
D – 45 " Lateral Hops / SU
60-40-20:
Double-Unders / Jumping Jacks
30-20-10:
Kettlebell Swings
15-10-5:
Burpees
60-40-20
Mountain Climbers
30-20-10:
Sit-Ups
15-10-5:
Burpees
12-9-6:
Devils Press
24-18-12:
Dumbbell Lunges
48-36-24:
V-Ups
In 5'
20 High Knees
20 Jumping Jacks
20 Butt Kickers
20 Jumping Jacks
10 Burpees with no push-up
5 Dumbbell Deadlifts
5 Hang Dumbbell Power Cleans
5 Dumbbell Squats
"Ski"
WARM-UP
A) 2 Rounds:
100 4 dot hops
20 Sit-Ups
B) 2 Rounds:
15 Broad Jumps
30 Mountain Climbers
WORKOUT "Ski"
50 Kb Swings
50 Mountain Climbers
25 Bent-Over Row (R)
25 Bent-Over Row (L)
40 Kettlebell Swings
40 Mountain Climbers
20 Bent-Over Row (R)
20 Bent-Over Row (L)
30 Kb Swings
30 Mountain Climbers
15 Bent-Over Row (R)
15 Bent-Over Row (L)
20 Kettlebell Swings
20 Mountain Climbers
10 Bent-Over Row Right Arm
10 Bent-Over Row Left Arm
10 Kettlebell Swings
10 Mountain Climbers
5 Bent-Over Row Right Arm
5 Bent-Over Row Left Arm
4 Rounds:
25 Jumping Jacks
10 Tempo Squats (4 seconds down)
25 Jumping Jacks
10 Burpees
In 90 seconds:
4 Db Power Clean
4 Db Shoulder-to-Overhead
4 Burpees Over a Db
Max Jump Lunges
– Rest 90 seconds
A tua opinião é muito importante
3 Rounds
60 - 4 Dot Hops
10 Bent Over Rows
20 Jumping Jacks
10 Air Squats
AMRAP 20'
5 Front Squats (left)
10 Push Press (left)
5 Front Squat (Right)
10 Push Press (Right)
15 Sit Ups
A) 2 Rounds:
60 4 Dot hops
20 Jumping Jacks
B) 2 rounds:
20 Walking Lunges
20 Mountain Climbers
28 Minute Clock:
2 minutes Kettlebell Turkish Get-Ups (alternate arms)
1 minute Max Kettlebell Windmill
2 minutes Reverse Kettlebell Lunges (alternate legs)
1 minute Max Kettlebell Windmill
1 minute Rest
Licenciatura em Desporto - Educação Física
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