50+Home+WODs+ +Guilherme+Malheiros

 

50 HOME WOD S

 

‘  SAIA DO SOFA

E VAI TREINAR

 

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WOD 01 INTENSIDADE

10 ROUNDS FOR TIME

15 BURPEES 15 SQUATS 15 PUSH UP 15 LUNGES

WOD 02 INTENSIDADE

5 ROUNDS FOR TIME

50 SQUATS

WOD 03

400M RUN

INTENSIDADE

7 ROUNDS

7 PUSH UPS

WOD 04

INTENSIDADE

14 SIT UPS 21 SQUATS

5 ROUNDS

10 SPRAWL   5 BURPEES 10 LUNGES

 

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WOD 05 INTENSIDADE

FOR TIME

WOD 06

200 MOUNTAIN CLIMBERS

INTENSIDADE

10 JUMP SQUATS A CADA QUEBRA

ANNIE

50-40-3O-20-10

WOD 07

DOUBLE UNDER SIT UP

INTENSIDADE

ACUMULAR 6’ DE PRANCHA FRONTAL

WOD 08

INTENSIDADE

12 JUMP LUNGES A CADA QUEBRA

FOR TIME

300 DOUBLE UNDER STRICT HSPU A3-7 CADA QUEBRA

 

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WOD 09 INTENSIDADE

2X TABATA 8’ - 16 ROUNDS

WOD 10

BURPEE AIR SQUAT

INTENSIDADE

4 ROUNDS

20’’ ON E 10’’ OFF ALTERNANDO BURPEE E SQUAT

FOR TIME

600M RUN 25 BURPEES

WOD 11 INTENSIDADE

EMOM 30’

1- 15 BURPEES 2- 30 SQUATS 3- 25 PUSH UPS 4- 60 DU 5- REST

WOD 12

INTENSIDADE

EMOM 15’

1- MAX. DU 2- MAX. PUSH UP 3- MAX. SQUAT

 

DISCIPLINA

’  E A CHAVE

 

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WOD 13 INTENSIDADE

FOR TIME

WOD 14

100 SQUATS 75 PUSH UPS 50 PISTOLS 75 PUSH UPS 100 SQUATS

INTENSIDADE

AMRAP 13’

200M RUN 10 S.HSPU / HSPU 10 PISTOLS

WOD 15 INTENSIDADE

DEATH BY TIME

1- 5 BURPEES 2- 6 BURPEES 3- 7 BURPEES . . .

WOD 16

INTENSIDADE

AMRAP 10’

100M RUN 25 SQUATS 25 DU

 

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WOD 17 INTENSIDADE

EMOM 20’

1- 10M HSW 2- 20 JUMP LUNGES 3- 10-15 BURPEES 4- 45’’ PRANCHA FRONTAL

WOD 19

WOD 18 INTENSIDADE

FOR TIME 2X

30M HSW 30 PISTOLS 30 BURPEES 30 TUCK UP

INTENSIDADE

5 ROUNDS FOR TIME

1 KM RUN REST 2’30’’ ENTRE ROUNDS

W O D 20 INTENSIDADE RUN BY BSB STRONG

500M RUN TO WARM UP 2X 200M - 150M - 100M TROTE MEDIO FORTE REST 3’ ENTRE ROUNDS

 

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WOD 21 INTENSIDADE RUN BY BSB STRONG

1KM RUN TO WARM UP REST 4’

2 ROUNDS 5X 200M RAPIDO REST 1’

WOD 22 INTENSIDADE

3X

400M DEVAGAR IMEDIATAMENTE IMEDIATAM ENTE APOS O QUINTO TIRO DE 200M

REST 1KM1’RUN

800M RUN

REST 1’

WOD 23 INTENSIDADE

400M RUN

REST 1’

200M RUN

REST 4’

THE PYRAMID BY COACH AJ

50 SQUATS 10 V-UPS BURPEES 40 10 BURPEES 20 LUNGES (CADA PERNA) 10 BURPEES 20 LUNGES (CADA PERNA) 10 BURPEES 40 V-UPS 10 BURPEES 50 SQUATS

WOD 24

INTENSIDADE

6 ROUNDS FOR TIME

15 TUCK UP 15 PUSH UPS

 

TODA ESCOLHA

REQUER UMA ’  RENUNCIA

 

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WOD 25 INTENSIDADE

DEATH BY BY COACH LESSA

TIROS DE 10M 1- 3 TIROS 2- 4 TIROS 3- 5 TIROS ...

WOD 26 INTENSIDADE

BY COACH LESSA EMOM 16’

1- 50 DU 2- 15 SWING OBJETO  

WOD 27

(MOCHILA, SACOLA, CRIANÇA)

3- 20 2 0 REMADORES REMADORES 4- REST

INTENSIDADE

BY COACH LESSA 3 ROUNDS

25 PUSH UPS 30 ALT. V-UPS 50 AIR SQUATS

WOD 28

INTENSIDADE

EMOM 12’

15 SQUATS + 8 PUSH UPS A CADA MINUTO

 

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WOD 29 INTENSIDADE

5 ROUNDS FOR TIME

DENTRO DE 3’ 40 SQUATS 30 LUNGES MAX. BURPEES

WOD 30 INTENSIDADE

5 ROUNDS FOR TIME

REST 3’

WOD 31 INTENSIDADE

DENTRO DE 3’ 15 BURPEES 30 LUNGES MAX. SQUAT

REST 3’

5 ROUNDS

60 DU 50 AIR SQUAT 40 WALKING LUNGE 30 JUMP LUNGE 20 JUMP SQUAT 10 PISTOL

WOD 32

INTENSIDADE

FOR TIME

100 DU 80 AIR SQUATS 60 SIT UPS 40 PUSH UPS 20 BURPEES 100 DU

 

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WOD 33 INTENSIDADE

FOR TIME

400M RUN 50 MOUNTAIN CLIMB 200M RUN 50 BURPEES 200M RUN 50 MOUNTAIN CLIMB 400M RUN

WOD 35 INTENSIDADE

WOD 34 INTENSIDADE 10 ROUNDS 1’ ON 1’ OFF

PUSH UP SQUATLUNGE JUMP HSPU/HS HOLD BURPEE JUMP SQUAT REVERSE LUNGE HAND STAND WALK MOUNTAIN CLIMB PISTOL/GLOBET SQUAT

FOR TIME

40 GLOBET SQUAT 40 BURPEE OVER OBJETO 30 GLOBET SQUAT 30 BURPEE OVER OBJETO

W O D 36 INTENSIDADE AMRAP 9’

3,6,9,12,15... PLANK SHOULDER TAP TUCK JUMP

 

O CRESCIMENTO

ACONTECE FORA DA ZONA DE CONFORTO

 

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WOD 37 INTENSIDADE

AMRAP 30’

WOD 38

800M RUN 30 BURPEES 20 SQUATS 10 HSPU/PUSH UP

INTENSIDADE AMRAP 5’

1-2-3-4... SPRAWL BURPEE

REST 1’

AMRAP 5’

WOD 39 INTENSIDADE

1-2-3-4... LUNGE SQUAT

4 ROUNDS

15 BOX DIP

 

(CADEIRA, BANCO, ETC)

30’’ HAND STAND HOLD

W O D 40 INTENSIDADE CORE 4 ROUNDS

20’’ HOLLOW ROCK 20’’ HOLLOW HOLD 20’’ PRANCHA

REST 20’’

 

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WOD 41 INTENSIDADE

CORE 5 ROUNDS

WOD 42

10 V-UPS 10 ABS BYCICLE 10 TUCK UP

REST 30’’

INTENSIDADE

CORE 5 ROUNDS

20 SIDE OBLIQUE CRUNCH (CADA LADO)

WOD 43

20 ABS CRUNCH

INTENSIDADE

CORE 5 ROUNDS

WOD 44

30’’ SIDE PLANK

INTENSIDADE

20 V-UP

AMRAP 16’

CADA LADO

UNILATERAL

16 JUMPING SQUATS 6 BURPEES 16 JUMPING LUNGES 6 BURPEES 16 MOUNTAIN CLIMB 6 BURPEES

 

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WOD 45 INTENSIDADE

BY NOAH OHLSEN AMRAP 15’

WOD 46

15 JUMP SQUATS 15 PUSH UPS 15 SIT UPS

WOD 47

INTENSIDADE

BY JOVI EMOM 12’

1- 9 PUSH UPS 2- 12 SQUATS 3- 15 SIT UPS

INTENSIDADE

BY JOVI 3 ROUNDS FOR TIME

WOD 48

INTENSIDADE

21 DU 15 BURPEES 9 HSPU

BY VITOR CAETAN CAETANO O EMOM 12’

1- 12 BURPEES 2- 9,12,15 HSPU (ADAPTE AS REPS QUANTIDADE COMOE QUISER)

 

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WOD 49 INTENSIDADE

4 ROUNDS FOR TIME

30’’ WALL SIT 30’’ SQUAT 30’’ WALL SIT

WOD 50 INTENSIDADE

FOR TIME

REST 1’30’’

3KM RUN 200 SQUATS 100 PUSH UPS 50 BURPEES

 

RESPONSÁVEL TÉCNICO: HENRIQUE PAULO DA SILVA NETO. CREF: 020001G/RJ