Selvagem Athletics

05/06/2020

O WOD de hoje.
050620

WARM-UP
2Rds
10 Lunges
6 Plank Up/Downs

10 Quad Stretches
10 Knee Hugs
10 Lateral Leg Swigs
2 min SYAD
10 Leg Swings
10 Inch Worm Burpees
Shoulder Routine com elastico ou Shoulder Stretches

SKILL/STRENGTH
5 x Super-Set
5 Kettlebell Windmills (D/E) - (https://www.youtube.com/watch?v=ITSmgn_BQgY)
10 Russian Twist

WOD
HOME WOD
16 min AMRAP
2 - 4 - 6 - 8 - . . .
Squats
Mountain Climbers
Burpee Tuck jumps
Skater Jumps

MOMMY/DADDY and ME
14 min AMRAP (SINCRONIZADO)
2 - 4 - 6 - 8 - . . .
Squats
Mountain Climbers
Burpee Tuck jumps
Skater Jumps

Abs of the Day
3x10 Candlesticks

The Kettlebell Windmill is a key exercise that will both strengthen your core while enhancing your hip flexibility at the same time. It requires a level of s...

04/06/2020

O WOD de hoje.
040620

WARM-UP
Core & Mobility

WOD
HOME WOD
3 RFT
10 Broad Jumps
10 Burpees

MobWOD (19 mins)
Standing Straddle 2 min
Extended Arm Lizard (D/E) 2 min
Half Saddle (D/E) 1 min
Descansa 30s
Saddle Eagle (D/E) 1 min
Frog 2 min
Descansa 30s
Saddle Archer (D/E) 1 min
Seated Forward Fold 2 min
Descansa 2 min

MOMMY/DADDY and ME
3 RFT (Sincronizado)
10 Broad Jumps
10 Burpees

MobWOD (16 mins)
Standing Straddle 2 min
Extended Arm Lizard (D/E) 1 min
Half Saddle (D/E) 1 min
Descansa 30s
Saddle Eagle (D/E) 1 min
Frog 1 min
Descansa 30s
Saddle Archer (D/E) 1 min
Seated Forward Fold 2 min
Descansa 2 min

03/06/2020

O WOD de hoje.
030620

WARM-UP
2 min Jump Rope ou Jumping Jacks
10 Toe Touches
10 Knee Hugs
10 Quad Stretches
10 Leg Swings (D/E)
Couch Stretch
Shoulder Routine com elastico ou Shoulder Stretches

SKILL/STRENGTH
5 x Super-Set
10 Single Leg Kettlebell RDL
10 Plank Kettlebell Drags (https://www.youtube.com/watch?v=x_hFl_lE3ZI)

WOD
HOME WOD
15 min AMRAP
50 Double Unders ou 75 F/T ou 100 L/L ou 150 SU
10 HRPU
10 V-Ups

SEM EQUIPAMENTO
15 min AMRAP
50 Jumping Jacks
10 HRPU
10 V-Ups

MOMMY/DADDY and ME
12 min AMRAP (Alternating Movements)
25 Jumping Jacks
5 HRPU
5 V-Ups

Abs of the Day
3x10 Leg Lifts

This is a short demonstration from our free weekly workouts! We have longer versions of this demo with detailed explanations as well. Get kettlebell workouts...

02/06/2020

O WOD de hoje.
020620

WARM-UP
2 Rds
10 Jumping Jacks
5 Burpees

10 Knee Hugs
10 Quad Stretches
10 Leg Swings
Pigeon Pose

2 Rds
10 Passthrough
10 Around the World
10 OHS
10 Good Mornings

SKILL/STRENGTH
5 x Super-Set
5 Turkish Get-Ups (D/E)
15s Hollow Hold

WOD
HOME WOD
21 - 15 - 9
Kettlebell Swings
Goblet Thrusters

SEM EQUIPAMENTO
21 - 15 - 9
Broad Jump
Squat Jump to Target

MOMMY/DADDY and ME
21 - 15 - 9 (Sincronizado)
Broad Jump
Squat Jump to Target

Abs of the Day
3x10 Superman Pulses

01/06/2020

O WOD de hoje.
010620

WARM-UP
2 Rounds
10 Jumping Squats
10 SIt-Ups

10 Toe Touches
10 Quad Stretches
10 Knee Hugs
10 Lateral Leg Swings
SYAD 2 min
10 Leg Swings
10 Lateral Lunges
Shoulder Routine com elastico ou Shoulder Stretches

SKILL/STRENGTH
5 x Super-Set
10 Single Arm Kettelbell OHS
10 Hollow Rock

WOD
7 RFT
14 Jumping Lunges
7 Deck Squats (https://www.youtube.com/watch?v=W4YVu0LkmXU)
14 Push-Ups

7 RFT
14 Jumping Lunges
7 Deck Squats (https://www.youtube.com/watch?v=W4YVu0LkmXU)
14 Push-Ups

MOMMY/DADDY and ME
6 RFT (Alternating Movements)
14 Jumping Lunges
7 Deck Squats (https://www.youtube.com/watch?v=W4YVu0LkmXU)
14 Push-Ups

Abs of the Day
3 x 10 Russian Twist

Training Programs to Build Muscle: https://bit.ly/34zcGVw Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF Nutrition and Training Bund...

29/05/2020

O WOD de hoje.
290520

WARM-UP
2 Rds
10 Jumping Squats
10 Sit-Ups

10 Toe Touches
10 Inch worm Burpees
World's Greatest Stretch
Pigeon Pose
Shoulder Routine com elastico ou Shoulder Stretches

SKILL/Strength
5 x Super-Set
10 Kettlebell Swing to Goblet Squat (https://www.youtube.com/watch?v=Y-vD2QyLIO8)
25s Plank Hold

WOD
HOME WOD
16 min AMRAP
12 Ground-to-Overhead - Odd Object
12 Single Arm OHS - Odd Object

MOMMY/DADDY and ME
12 min AMRAP
8 Ground-to-Overhead - Odd Object
8 Single Arm OHS - Odd Object

Abs of the Day
3x10 Hollow Rocks + 10 Superman

Kettlebell Swing to Goblet Squat

28/05/2020

O WOD de hoje.
280520

WARM-UP
Core & Mobility

WOD
HOME WOD
5 RFT
5 Burpees
10 Leg Lifts

MobWOD (17 mins)
Frog 2 min
Thread the Flat Needle (D/E) 2 min
Seal/Sphinx 2 min
Descansa 30s
Twisted Cross (D/E) 2 min
Seated Straddle 2 min
Descansa 2 min

MOMMY/DADDY and ME
5 RFT (Sincronizado)
5 Burpees
10 Leg Lifts

MobWOD (12 mins)
Frog 1 min
Thread the Flat Needle (D/E) 1 min
Seal/Sphinx 2 min
Descansa 30s
Twisted Cross (D/E) 1 min
Seated Straddle 2 min
Descansa 2 min

27/05/2020

O WOD de hoje.
270520

WARM-UP
2 Rds
10 Jumping Jacks
5 Burpees

10 Toe Touches
10 Knee Hugs
10 Quad Stretches
10 Inch Worm Burpees
Shoulder Routine com elastico ou Shoulder Stretch
Pigeon Pose
Leg Swings

SKILL/STRENGTH
5 x 5 - 10 Kettlebell Overhead Pull (https://www.youtube.com/watch?v=0JGIeZ5RTDE)

WOD
HOME WOD
5 RFT
16 Jumping Lunges
16 Odd Object Shoulder-to-Overhead(OH)

MOMMY/DADDY and ME
5 RFT (Sincronizado)
10 Jumping Lunges
10 Odd Object Shoulder-to-Overhead(OH)

Abs of the Day
3x20 Flutter Kicks

The Kettlebell Pullover is an exercise that we use during the offseason program.

26/05/2020

O WOD de hoje.
260520

WARM-UP
2 Rds
10 Passthrough
10 Around the World
10 OHS
10 Good Morning

10 Knee Hugs
10 Quad Stretches
10 Leg Swings
Pigeon Pose
Shoulder Routine com elastico ou Shoulder Stretches

SKILL/STRENGTH
Turkish Get-Ups
5x5 - (D/E)

WOD
HOME WOD
12 min AMRAP
12 Kettlebell Sn**ch
12 Mountain Climbers

SEM EQUIPAMENTO
12 min AMRAP
12 One Arm Burpee Broad Jumps
12 Mountain Climbers

MOMMY/DADDY and ME
12 min AMRAP (Sincronizado)
6 One Arm Burpee Broad Jumps
12 Mountain Climbers

ABs of the Day
3x10 Straight Leg Sit-Ups

25/05/2020

Bom dia Selvagens,
O WOD de hoje.
250520

Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted Aug. 18, 2005CrossFit

WARM-UP
2 min Jump Rope
10 Lateral Leg Swings
10 Knee Hugs
SYAD 2 min
10 Leg Swings
10 Quad Stretches
10 Inch Worm Burpees
10 Lateral Lunges
Shoulder Routine com elastico ou Shoulder Stretches

WOD
MURPH VARIATIONS

HOME WOD
For Time
300 Double Unders ou 450 F/T ou 600 L/L ou 900 SU
100 Kettlebell Bent Over Row
200 Push-Ups
300 Squats
300 Double Unders ou 450 F/T ou 600 L/L ou 900 SU

SEM EQUIPAMENTO
For Time
500 Jumping Jacks
200 Push-Ups
300 Squats
400 Sit-Ups
500 Jumping Jacks

MOMMY/DADDY and ME
For Time (Dividido)
250 Jumping Jacks
100 Push-Ups
150 Squats
200 Sit-Ups
250 Jumping Jacks

22/05/2020

O WOD de hoje.
220520

WARM-UP
2 Rds
10 Jumping Jacks
10 Jumping Lunges
10 Jumping Lunges

10 Leg Swing
10 Knee Hugs
SYAD 2 min
10 Lateral Leg Swing
10 Quad Stretches

2 Rds
10 Passthrough
10 Around the World
10 OHS
10 Good Morning

SKILL/STRENGTH
5 x Super-Set
10 Goblet Squats
20 Reverse Lunges (sem peso)

WOD
HOME WOD
5 RFT
15 Kettlebell Swings
15 Skater Jumps

SEM EQUIPAMENTO
5 RFT
15 Broad Jumps
15 Skater Jumps

MOMMY/DADDY and ME
5 RFT ( Sincronizado)
8 Broad Jumps
8 Skater Jumps

Abs of the Day
3x10 Candlesticks