Kit com 50 variações de treinos para o seu aluno fazer em casa apenas com o peso

corporal.
Abaixo segue uma lista com o nome e vídeo dos exercícios que serão utilizados em
todos os treinos.

Nomenclaturas utilizadas:
Rounds = Séries

Amrap = Máximo de repetições possíveis dentro do tempo determinado.

Emom = Realizar determinado movimento dentro de cada minuto.

For Time = Realizar a sequência de exercícios no menor tempo possível.

SEMANA 1
✅SEGUNDA-FEIRA

A- AQUECIMENTO

3 ROUNDS
30 Abdominal supra curto - https://bit.ly/AbdominalSupra

30 Abdominal Infra - https://bit.ly/AbdominalInfra

30 L sit up - https://bit.ly/AbdominalLSitUp

B- FORÇA RESISTÊNCIA

A CADA 2 min POR 14 minutos

1 min de prancha alta - https://bit.ly/PranchaAlta

+

20 push up - https://bit.ly/PushupApoiodefrente

C- WOD
EMOM de 20 minutos

Min 1. 20 Stepbox - https://bit.ly/StepBox

Min 2. 20 jump squat – https://bit.ly/JumpSquatAgach

Min 3. 15 tríceps mergulho na cadeira – https://bit.ly/TricepsMergulhoCad

Min 4. 10 Burpees – https://bit.ly/TutBurpees

✅TERÇA-FEIRA

A- AQUECIMENTO
3 ROUNDS

30 skipping alto – https://bit.ly/SkippingAlto

30 squat sumô – https://bit.ly/SquatSumo

30 Lunges reverso – https://bit.ly/ReverseLungee

B- FORÇA E RESISTÊNCIA
A CADA 2 por 10 minutos
1 min wall sit – https://bit.ly/wallsitt + o máximo de Air Squat https://bit.ly/cairsquat
no tempo restante

C- WOD

FOR TIME

3 rounds
40 Du (Pulo duplo de corda – https://bit.ly/DoubleUnder )

ou Single under (Pulo simples - https://bit.ly/SingleUnder)

ou polichinelo – https://bit.ly/exercPolichinelo

30 Sprawl – https://bit.ly/sprawlcross
20 abdominal canivete alternado - https://bit.ly/AbdCaniveteAlt

✅ QUARTA-FEIRA

A- AQUECIMENTO
Tabata 1 - https://bit.ly/TabataSongs1

Burpee squat - https://bit.ly/burpeeAirSquat

Tabata 2 - https://bit.ly/TabataSongs2
Prancha Frontal - https://bit.ly/PranchaFrontal

B- RESISTÊNCIA

M1 – 30 Polichinelo - https://bit.ly/exercPolichinelo
M2 – 40 Skipping alto - https://bit.ly/SkippingAlto

C- WOD

AMRAP 10 minutos (máximo de rounds em 10 min)

10 Montain climber - https://bit.ly/MontainClimber

10 Push Up - https://bit.ly/PushupApoiodefrente

10 abdominal Remador - https://bit.ly/AbdRemador

✅ QUINTA-FEIRA

A- AQUECIMENTO

Tabata 1 - https://bit.ly/TabataSongs3

Plank shoulder taps - https://bit.ly/PlankShoulderTaps

Push up - https://bit.ly/PushupApoiodefrente
Tabata 2 - https://bit.ly/TabataSongs1

Single Leg wall sit - https://bit.ly/SingleLegWallSit

B- RESISTÊNCIA
1 min ON e 1 min OFF

Completar 100 Repetições de Burpees

C- WOD
FOR TIME

5 Rounds

10 Squat - https://bit.ly/cairsquat

10 Step box - https://bit.ly/StepBox

10 Deslocamento lateral - https://bit.ly/DeslocamentoLateral
✅ SEXTA-FEIRA

A – AQUECIMENTO

3 Rounds

10 Squat - https://bit.ly/cairsquat
15 Hip Trhust - https://bit.ly/HipTrust

B - WOD

FOR TIME
100 bulgarian split squat - https://bit.ly/BulgarianSplitSquat

100 L Sit Up - https://bit.ly/AbdominalLSitUp

100 Walking Lunge - https://bit.ly/WalkingLungeC

100 push up hand release - https://bit.ly/PushUpHandRelease

100 Sprowl - https://bit.ly/sprawlcross

Adaptação: Dividir em 5 ou mais Rounds.

✅ SÁBADO

ForTime – Em Dupla

100 Sit Up - https://bit.ly/AbdominalLSitUp

200 Lunge - https://bit.ly/WalkingLungeC

100 Canivete Alternado - https://bit.ly/AbdCaniveteAlt

200 Perdigueiro - https://bit.ly/Perdigueiro

100 Squat - https://bit.ly/cairsquat

SEMANA 2
✅SEGUNDA-FEIRA

A- AQUECIMENTO

3 ROUNDS
40 Double under - https://bit.ly/DoubleUnder / Singler under - https://bit.ly/SingleUnder
40 Twist - https://bit.ly/RussianTwist1

20 Tuck jump - https://bit.ly/TuckJump1

B - WOD
1- AMRAP 10 min (máximo de rounds em 10 min)

10 Jump Squat - https://bit.ly/JumpSquatAgach

20 – Abdominal Supra Curtinho - https://bit.ly/AbdominalSupra

10 Lunges - https://bit.ly/WalkingLungeC
Descanso de 3 min

2- AMRAP 10 min ( máximo de rounds)

40 Montain Climber - https://bit.ly/MontainClimber

30 Polichinelo - https://bit.ly/exercPolichinelo
20 Push up - https://bit.ly/PushupApoiodefrente

10 Sprowl - https://bit.ly/sprawlcross

✅TERÇA-FEIRA

A- AQUECIMENTO
Tabata - https://bit.ly/TabataSongs1

Plank shoulder taps - https://bit.ly/PlankShoulderTaps

Single Under - https://bit.ly/SingleUnder / Polichinelo - https://bit.ly/exercPolichinelo

B- FORÇA E RESISTÊNCIA

A CADA 2 por 10 minutos

20 Squat - https://bit.ly/cairsquat
5 Worm - https://bit.ly/ExercWorm

20 Squat - https://bit.ly/cairsquat

C- WOD
FOR TIME
50-40-30-20-10

Triceps Mergulho - https://bit.ly/TricepsMergulhoCad

Step Box - https://bit.ly/StepBox

Abdominal Remador - https://bit.ly/AbdRemador

✅QUARTA-FEIRA

A- AQUECIMENTO

EMOM 9 minutos

M1- 30 polichinelos - https://bit.ly/exercPolichinelo

M2 – 10 Burpees - https://bit.ly/TutBurpees

M3 - 50 segundos Prancha alta - https://bit.ly/PranchaAlta

B-FORÇA E RESISTÊNCIA
A CADA 2 min POR 12 minutos

30 segundos cada perna

Single leg wall sit - https://bit.ly/SingleLegWallSit

+ 15 Squat - https://bit.ly/cairsquat

C- WOD

FOR TIME

21-15-9-6-3
Jump Squat - https://bit.ly/JumpSquatAgach

Jump Lunges - https://bit.ly/JumpLunge

Abdminal V Sit - https://bit.ly/AbdVSitUp

✅QUINTA-FEIRA

A- AQUECIMENTO

4 ROUNDS

20 OverHead Squat c/ cabo de vassoura - https://bit.ly/OHSBastao

15 Sprowl - https://bit.ly/sprawlcross

30 Segundos Skipping Alto - https://bit.ly/SkippingAlto

B- WOD
FOR TIME

5 ROUNDS

20 Lunge Reverso - https://bit.ly/ReverseLungee

20 Push Up - https://bit.ly/PushupApoiodefrente
20 Montain Climber - https://bit.ly/MontainClimber

✅ SEXTA-FEIRA
A- FORTIME

500 Double Under - https://bit.ly/DoubleUnder

ou Single Under - https://bit.ly/SingleUnder

A cada 100 fazer 20 burpees - https://bit.ly/TutBurpees

Menor tempo possível

B- AMRAP de 10 minutos

20 Skipping Alto - https://bit.ly/SkippingAlto

20 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

20 Abdominal Remador - https://bit.ly/AbdRemador

20 Tuck Jump - https://bit.ly/TuckJump1

✅ SÁBADO

A - AQUECIMENTO
3 ROUNDS

10 Push Up - https://bit.ly/PushupApoiodefrente

10 Hollow Rock - https://bit.ly/hollowRock

30 Montain Climber - https://bit.ly/MontainClimber

B- WOD

FOR TIME

3 ROUNDS
50 Lsit up - https://bit.ly/AbdominalLSitUp

100 DU - https://bit.ly/DoubleUnder

ou SU - https://bit.ly/SingleUnder

Polichinelos - https://bit.ly/exercPolichinelo
50 Push up Hand Release - https://bit.ly/PushUpHandRelease

100 Du/Su/Polichinelos

50 Abdominal Remador - https://bit.ly/AbdRemador

100 Du/Su/Polichinelos -
50 Burpee tuck jump - https://bit.ly/BurpeeTuckJump

SEMANA 3
✅SEGUNDA-FEIRA

A- AQUECIMENTO
3 ROUNDS

20 Plank Jacks - https://bit.ly/ExercPlankJacks

30 Segundos ISO Squat - https://bit.ly/IsoSquat

40 Single Under - https://bit.ly/SingleUnder

B- WOD

Tabata 1 - https://bit.ly/TabataSongs1

Sprowl - https://bit.ly/sprawlcross
Tabata 2 - https://bit.ly/TabataSongs2

Jump Squat - https://bit.ly/JumpSquatAgach

Em seguida sem descanso

3 ROUNDS
20 Skipping Alto - https://bit.ly/SkippingAlto

20 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

20 Air Squat - https://bit.ly/cairsquat

✅TERÇA-FEIRA

A- AQUECIMENTO

3 ROUNDS

15 Plank Up Down - https://bit.ly/PlankUpDown

15 Abdominal Canivete Alternado - https://bit.ly/AbdCaniveteAlt

15 Montain climber - https://bit.ly/MontainClimber

B- WORK CORE

5 ROUNDS de 30” ON 30“ OFF

Prancha Frontal - https://bit.ly/PranchaFrontal

Prancha Lateral Direta - https://bit.ly/PlankSide

Prancha lateral Esquerdo

C- WOD

AMRAP 8 min

12 Triceps Mergulho - https://bit.ly/TricepsMergulhoCad

14 Step Box - https://bit.ly/StepBox

10 Push up Hand Release - https://bit.ly/PushUpHandRelease

✅QUARTA-FEIRA

A- AQUECIMENTO
Sally up Sally Down - https://bit.ly/SallyUpSallyDown

Squat

B- FORÇA E RESISTÊNCIA
5 ROUNDS

10 Jump Lunge - https://bit.ly/JumpLunge

6 Burpees - https://bit.ly/TutBurpees

Descanso de 1 min a cada round

C- WOD

EMOM 30’

M1 - 30 Russian Twister- https://bit.ly/RussianTwist1

M2 – 20 Air Squat - https://bit.ly/cairsquat

M3 – 15 Abdominal Remador - https://bit.ly/AbdRemador

M4 – 16 Lunge – https://bit.ly/WalkingLungeC
M5 - Descanso

✅QUINTA-FEIRA

A- AQUECIMENTO

5 ROUNDS 30” ON 30”OFF

Polichinelo - https://bit.ly/exercPolichinelo
Skipping Alto - https://bit.ly/SkippingAlto

Sprawl – https://bit.ly/sprawlcross

Deslocamento lateral - https://bit.ly/DeslocamentoLateral

B - Roxanne Burpees - https://bit.ly/RoxanneBurpees

Realizar de acordo com o exemplo do vídeo.

C- WOD

FOR TIME

100-80-60-40-20

LSit up - https://bit.ly/AbdominalLSitUp
DU - https://bit.ly/DoubleUnder
Ou SU - https://bit.ly/SingleUnder

✅ SEXTA-FEIRA

A- AQUECIMENTO

TABATA - https://bit.ly/TabataSongs1

Super Man - https://bit.ly/SuperManDinamico

Hollow Rock - https://bit.ly/hollowRock

B - WOD

10 ROUNDS
20 Skipping alto - https://bit.ly/SkippingAlto

10 Burpee Step box - https://bit.ly/BurpeeStepBox

20 Suicid Run - https://bit.ly/SuicidRun

✅SÁBADO

A- AQUECIMENTO

5 ROUNDS DE 30” ON 30” OFF

30 Abdominal Canivete alternado - https://bit.ly/AbdCaniveteAlt

15 Tríceps Mergulho - https://bit.ly/TricepsMergulhoCad

10 Plank Up Down - https://bit.ly/PlankUpDown

B- WOD
EMOM 30’

M1 - 16 Cossack Squat - https://bit.ly/CossackSquat

M2 - 10 Burpees - https://bit.ly/TutBurpees

M3 - 20 Plank jack - https://bit.ly/ExercPlankJacks

M4 – 30” Prancha Frontal - https://bit.ly/PranchaFrontal

M5 - Descanso
SEMANA 4
✅ SEGUNDA-FEIRA

A - AQUECIMENTO

Sally Up Sally Down - https://bit.ly/SallyUpSallyDown

De Push Up - https://bit.ly/PushupApoiodefrente

B – CORE WORK

1 Min On 1 Min Off - acumulando

100 Abdominal Canivete Alternado - https://bit.ly/AbdCaniveteAlt

C - WOD

AMRAP 18’
20 Reverse Lunges - https://bit.ly/ReverseLungee

20 Plank Shoulders Taps - https://bit.ly/PlankShoulderTaps

10 Worm - https://bit.ly/ExercWorm

✅TERÇA-FEIRA

A - AQUECIMENTO

3 ROUNDS

15 Tuck Jump - https://bit.ly/TuckJump1

10 Sprawl - https://bit.ly/sprawlcross

30 Segundos Prancha Alta - https://bit.ly/PranchaAlta

B - WOD
FOR TIME

50-40-30-20-10

Double Under - https://bit.ly/DoubleUnder Ou Single Under - https://bit.ly/SingleUnder

Ou Polichinelo - https://bit.ly/exercPolichinelo
Air Squat - https://bit.ly/cairsquat

Montain Climber - https://bit.ly/MontainClimber

✅QUARTA-FEIRA

A - AQUECIMENTO
4 ROUNDS

10 Push up - https://bit.ly/PushupApoiodefrente

15Tríceps Mergulho - https://bit.ly/TricepsMergulhoCad

10 Burpees hand release - https://bit.ly/BurpeeHandRealese

B – CORE WORK

Acumular 5 minutos de Prancha Alta - https://bit.ly/PranchaAlta

C - WOD

EMOM 24 minutos

M1 - 10 Jump Squat - https://bit.ly/JumpSquatAgach

M2 - 16 Lunges - https://bit.ly/WalkingLungeC

M3 - 15 L Sit up - https://bit.ly/AbdominalLSitUp

M4 - Descanso

✅QUINTA-FEIRA

A – AQUECIMENTO

3 ROUNDS

10 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

30 Skipping alto - https://bit.ly/SkippingAlto

5 Sprawl - https://bit.ly/sprawlcross

B - WOD

FOR TIME
20 Rounds

5 Push Ups - https://bit.ly/PushupApoiodefrente

8 Air Squat - https://bit.ly/cairsquat

12 Step Box - https://bit.ly/StepBox

✅ SEXTA-FEIRA

A - AQUECIMENTO

3 ROUNDS

20 Sumo Squat - https://bit.ly/SquatSumo

10 Abdominal V Sit Up - https://bit.ly/AbdVSitUp

30 Segundos Wall sit - https://bit.ly/wallsitt

B - RESISTÊNCIA
A CADA 1’30” por 9 Minutos.

10 Plank Toes Touch - https://bit.ly/PlankToeTouch

10 Burpees - https://bit.ly/TutBurpees

C - WOD

FOR TIME

10 ROUNDS

10 Lunges - https://bit.ly/WalkingLungeC
8 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

12 Abdominal Infra - https://bit.ly/AbdominalInfra

✅ SÁBADO

A - AQUECIMENTO

REALIZAR

0’ a 2’ DU - https://bit.ly/DoubleUnderOu SU - https://bit.ly/SingleUnder

2’ a 3’ Descanso
3’ a 5’ Max Polichinelo - https://bit.ly/exercPolichinelo

5’ a 6’ Descanso

6’ a 8’ Max Air Squat - https://bit.ly/cairsquat

8’ a 9’ Descanso
9’ a 11’ Max Push Up Hand Realese - https://bit.ly/PushUpHandRelease

11’ a 12’ Descanso

12’ a 15’ Max Burpees - https://bit.ly/TutBurpees

B - WOD

10 ROUNDS

10 Sprawl - https://bit.ly/sprawlcross
20 Plank Leg Raise - https://bit.ly/PlankLegRaises
30 Montain Climber - https://bit.ly/MontainClimber

SEMANA 5
✅ SEGUNDA-FEIRA

A - AQUECIMENTO
4 ROUNDS

30 Segundos Wall Sit - https://bit.ly/wallsitt

10 Pike Push up - https://bit.ly/PikePushUp

10 L Sit up - https://bit.ly/AbdominalLSitUp

B - RESISTÊNCIA

Acumular 100 REPETIÇÕES em 5 minutos máximo

Plank Up Down - https://bit.ly/PlankUpDown

C - WOD

80/60/40/20
Lunges - https://bit.ly/WalkingLungeC
Push Up Hand Realese - https://bit.ly/PushUpHandRelease

Hollow Rock - https://bit.ly/hollowRock

Tuck Jump - https://bit.ly/TuckJump1

✅ TERÇA-FEIRA

A - AQUECIMENTO

4 ROUNDS

6 Jump Lunges - https://bit.ly/JumpLunge

8 Suicide Run - https://bit.ly/SuicidRun

1 Min Prancha Alta - https://bit.ly/PranchaAlta

B- RESISTÊNCIA

EMOM 8 Min
10 Burpees - https://bit.ly/TutBurpees

C- WOD

FOR TIME
3 ROUNDS

20 Step Box - https://bit.ly/StepBox

40 Air Squat - https://bit.ly/cairsquat

20 Hand Release Burpees - https://bit.ly/BurpeeHandRealese

✅ QUARTA-FEIRA

A - AQUECIMENTO

3 ROUNDS
10 Plank Jacks - https://bit.ly/ExercPlankJacks

20 Montain Climber - https://bit.ly/MontainClimber

30 L Sit up - https://bit.ly/AbdominalLSitUp
B - RESISTÊNCIA

TABATA – https://bit.ly/TabataSongs2

Tuck Jump - https://bit.ly/TuckJump1

C - WOD

FOR TIME

3 ROUNDS

50 DU - https://bit.ly/DoubleUnder OU SU - https://bit.ly/SingleUnder
30 Plank Toe Touch - https://bit.ly/PlankToeTouch

50 Du/Su

30 Plank Up Down - https://bit.ly/PlankUpDown

50 Du/Su
30 Bulgarian Split Squat - https://bit.ly/BulgarianSplitSquat

50 Du/Su

✅ QUINTA-FEIRA

A - AQUECIMENTO
3 ROUNDS

20 Frog Jump - https://bit.ly/FrogJump1

20 Step Box - https://bit.ly/StepBox

20 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

B – CORE WORK

TABATA - https://bit.ly/TabataSongs2
Russian Twister -https://bit.ly/RussianTwist1

C- WOD

EMOM 20 minutos
M1 – 16 Lunge - https://bit.ly/WalkingLungeC
M2 – 20 Hip Trhust - https://bit.ly/HipTrust

M3 – 15 Tuck jump - https://bit.ly/TuckJump1

M4 – Polichinelo - https://bit.ly/exercPolichinelo

M5 - Descanso

✅SEXTA-FEIRA

A - AQUECIMENTO

3 ROUNDS

20 Air Squat - https://bit.ly/cairsquat

40 segundos Wall Sit - https://bit.ly/wallsitt

40 segundos Prancha alta - https://bit.ly/PranchaAlta

B - RESISTÊNCIA
Acumular 100 Push Up Hand Release - https://bit.ly/PushUpHandRelease

1min ON 1Min OFF

C - WOD
FOR TIME

100 burpees - https://bit.ly/TutBurpees

A cada 10 Burpees fazer 20 Suicide Run Lateral - https://bit.ly/SuicidRun

✅SÁBADO

A - AQUECIMENTO

5 ROUNDS de 30 Segundos ON 30 Segundos OFF

Jump Squat - https://bit.ly/JumpSquatAgach

Push up - https://bit.ly/PushupApoiodefrente

Plank Toes Touch - https://bit.ly/PlankToeTouch

B - WOD
EMOM 40 minutos

M1 - 10 Burpees - https://bit.ly/TutBurpees

M2 - 20 Lunges - https://bit.ly/WalkingLungeC

M3 - 20 Plank Shoulder Taps - https://bit.ly/PlankShoulderTaps

M4 - 20 Jump Lunges - https://bit.ly/JumpLunge

M5 - Descanso

SEMANA 6
✅SEGUNDA-FEIRA

A - AQUECIMENTO

5 ROUNDS 30” ON 30” OFF

Russiam Twist - https://bit.ly/RussianTwist1

Abdominal V Sit Up - https://bit.ly/AbdVSitUp

Montain Climber - https://bit.ly/MontainClimber

B-WOD

TABATA 1 - https://bit.ly/TabataSongs1
DU - https://bit.ly/DoubleUnder

Ou / SU - https://bit.ly/SingleUnder

TABATA 2 - https://bit.ly/TabataSongs2

Burpee Step Box

TABATA 3 - https://bit.ly/TabataSongs3

Plank toe touch

✅TERÇA-FEIRA
A- AQUECIMENTO

4 ROUNDS

15 Push Up Hand Release

15 Plank Shoulder Taps
15 Air Squat

B- RESISTÊNCIA

A CADA 2 Min por 10’ Minutos

15 Push Up - https://bit.ly/PushupApoiodefrente

+ 15 Sprawl - https://bit.ly/sprawlcross

C- WOD
AMRAP 10 Minutos

10 Lunge - https://bit.ly/WalkingLungeC + Air Squat - https://bit.ly/cairsquat

25 Polichinelo - https://bit.ly/exercPolichinelo
10 L Sit Up - https://bit.ly/AbdominalLSitUp

✅QUARTA-FEIRA

A- AQUECIMENTO

3 ROUNDS

30 Segundos Wall Sit - https://bit.ly/wallsitt

10 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

10 Worm - https://bit.ly/ExercWorm

B-FORÇA E RESISTÊNCIA
Acumular 100 repetições

Hollow Rock - https://bit.ly/hollowRock

A cada 20 Repetições Realizar 10 Superman - https://bit.ly/SuperManDinamico

C- WOD

FOR TIME

10-9-8-7-6-5-4-3-2-1
Burpee - https://bit.ly/TutBurpees
L Sit Up - https://bit.ly/AbdominalLSitUp

Air Squat - https://bit.ly/cairsquat

✅ QUINTA-FEIRA

A- AQUECIMENTO
TABATA 1 - https://bit.ly/TabataSongs1

Plank Up Down - https://bit.ly/PlankUpDown

TABATA 2 - https://bit.ly/TabataSongs3
Tuck Jump - https://bit.ly/TuckJump1

Hip Thrust - https://bit.ly/HipTrust

B- FORÇA

5 ROUNDS

12 Bulgarian Split Squat - https://bit.ly/BulgarianSplitSquat

+ 12 Lunge - https://bit.ly/WalkingLungeC

C- WOD

FOR TIME

21-15-9
Jump Squat - https://bit.ly/JumpSquatAgach

Step Box - https://bit.ly/StepBox

Abdominal Remador - https://bit.ly/AbdRemador

✅SEXTA-FEIRA

A- AQUECIMENTO

10-8-6-4-2

Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

Cossack Squat - https://bit.ly/CossackSquat
C- WOD

FOR TIME

1-2-3-4-5-6-7-8-9-10

Plank jacks - https://bit.ly/ExercPlankJacks

Push Up - https://bit.ly/PushupApoiodefrente

Burpee Tuck Jump - https://bit.ly/BurpeeTuckJump

✅ SÁBADO

A- WOD
Em Dupla

1 ROUNDS FOR TIME

200 Lsit up - https://bit.ly/AbdominalLSitUp

100 DU - https://bit.ly/DoubleUnder
Ou SU - https://bit.ly/SingleUnder

200 Abdominal Remador - https://bit.ly/AbdRemador

100 Du/Su

200 Plank Toes Touch - https://bit.ly/PlankToeTouch

100 Du/Su

200 Sprawl - https://bit.ly/sprawlcross

SEMANA 7

✅ SEGUNDA-FEIRA

A - AQUECIMENTO

3 ROUNDS
10 Perdigueiro - https://bit.ly/Perdigueiro

10 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

10 Air Squat - https://bit.ly/cairsquat

B – CORE WORK

5 ROUNDS

15 Hollow Rock - https://bit.ly/hollowRock

+ 10 V Sit Up - https://bit.ly/AbdVSitUp

C - WOD

AMRAP 20’

20 Triceps Mergulho - https://bit.ly/TricepsMergulhoCad

20 Montain Climber - https://bit.ly/MontainClimber

10 Burpees - https://bit.ly/TutBurpees

✅TERÇA-FEIRA

A – AQUECIMENTO
3 ROUNDS

10 Polichinelos - https://bit.ly/exercPolichinelo

10 Sprawl - https://bit.ly/sprawlcross

10 – Plank Shoulder Taps - https://bit.ly/PlankShoulderTaps

B - WOD

For Time

30-25-20-15-10-5

Push Ups - https://bit.ly/PushupApoiodefrente

Tuck Jump - https://bit.ly/TuckJump1

Abdominal L Sit - https://bit.ly/AbdominalLSitUp

✅QUARTA

A - AQUECIMENTO
3 ROUNDS

50 Skipping Alto - https://bit.ly/SkippingAlto

30 Segundos Plank Jacks - https://bit.ly/ExercPlankJacks

10 Frog Jump - https://bit.ly/FrogJump1

B – CORE WORK

TABATA 1 - https://bit.ly/TabataSongs3
Canivete Alternado

TABATA 2 - https://bit.ly/TabataSongs2

Prancha Alta

C - WOD
EMOM 24 minutos

M1 - 10 Pistol - https://bit.ly/SquatPistol

M2 - 10 Burpees - https://bit.ly/TutBurpees
M3 - 15 Plank Jacks - https://bit.ly/ExercPlankJacks
Min. Descanso

✅QUINTA-FEIRA

A - AQUECIMENTO

3 ROUNDS
20 Tuck Jump - https://bit.ly/TuckJump1

15 Worm - https://bit.ly/ExercWorm

10 Plank Leg Raises - https://bit.ly/PlankLegRaises

B - WOD

FOR TIME

20 Rounds
5 Air Squat - https://bit.ly/cairsquat

5 Cossack Squat - https://bit.ly/CossackSquat

10 Reverse Lunge - https://bit.ly/ReverseLungee

✅SEXTA-FEIRA
A - AQUECIMENTO

4 ROUNDS

40 Polichinelo Frontal - https://bit.ly/PolichineloFrontal

40 Russian Twist - https://bit.ly/RussianTwist1

40 Abdominal Tesoura - https://bit.ly/AbdominalTesoura

B - FORÇA

A CADA 2 minutos por 14 minutos

20 Push Up - https://bit.ly/PushupApoiodefrente

15 Triceps Mergulho - https://bit.ly/TricepsMergulhoCad

C - WOD
For time

12 ROUNDS

2 Burpees Step Box - https://bit.ly/BurpeeStepBox

4 Plank Up Down - https://bit.ly/PlankUpDown

6 Abdominal V Sit Up - https://bit.ly/AbdVSitUp

✅SÁBADO

A - AQUECIMENTO

EMOM
0’ a 2’ Máx Plank Leg Raises - https://bit.ly/PlankLegRaises

2’ a 3’ Descanso

3’ a 5’ Max Lunges - https://bit.ly/WalkingLungeC

5’ a 6’ Descanso

6’ a 8’ Máx Superman - https://bit.ly/SuperManDinamico

8’ a 9’ Descanso

9’ a 11’ Max Air Squat - https://bit.ly/cairsquat

11’ a 12’ Descanso
12’ a 15’ Sprawl - https://bit.ly/sprawlcross

B - WOD

FOR TIME
1/2/3/4/5/6/7/8/9/10

Squat Sumo - https://bit.ly/SquatSumo

Abdominal L Sit - https://bit.ly/AbdominalLSitUp

Polichinelo - https://bit.ly/exercPolichinelo

SEMANA 8
✅ SEGUNDA-FEIRA

A - AQUECIMENTO

3 ROUNDS
50 Skipping Alto - https://bit.ly/SkippingAlto

40 Segundos Prancha Alta - https://bit.ly/PranchaAlta

30 Montain Climber - https://bit.ly/MontainClimber

B – CORE WORK

Acumular 150 abdominal Remador

C - WOD
AMRAP 10 minutos

4 Step Box - https://bit.ly/StepBox

8 Deslocamento Lateral - https://bit.ly/DeslocamentoLateral

12 Bulgarian Split Squat - https://bit.ly/BulgarianSplitSquat

✅ TERÇA-FEIRA

A - AQUECIMENTO

3 ROUNDS
10 Du - https://bit.ly/DoubleUnder

OU SU - https://bit.ly/SingleUnder

10 Jump Squat - https://bit.ly/JumpSquatAgach

10 Sprawl - https://bit.ly/sprawlcross

B - WOD

FOR TIME

1-2-3-4-5-6-7-8-9-10
Burpees Hand Release - https://bit.ly/BurpeeHandRealese

Triceps Mergulho - https://bit.ly/TricepsMergulhoCad

Abdominal Remador - https://bit.ly/AbdRemador

✅QUARTA-FEIRA

A - AQUECIMENTO

3 ROUNDS

30 Wall Sit - https://bit.ly/wallsitt

15 Plank Jacks - https://bit.ly/ExercPlankJacks

30 Abdominal Supra Curto - https://bit.ly/AbdominalSupra

B- FORÇA

A cada 2 min por 10 min

20 Jump Lunges - https://bit.ly/JumpLunge

20 Air Squat - https://bit.ly/cairsquat

C - WOD

EMOM 16 minutos

M1 – 10 Worm

M2 - 10 Burpee Squat
M3 - 30 Russian Twist
M4 - Descanso

✅QUINTA-FEIRA

A - AQUECIMENTO

TABATA 1 - https://bit.ly/TabataSongs1
Tuck Jump - https://bit.ly/TuckJump1

TABATA 2 - https://bit.ly/TabataSongs2

Sprawl - https://bit.ly/sprawlcross

B - WOD

FOR TIME
10 Rounds

15 Polichinelos - https://bit.ly/exercPolichinelo
8 Air Squat - https://bit.ly/cairsquat

15 L Sit Up - https://bit.ly/AbdominalLSitUp

8 Plank Jacks – https://bit.ly/ExercPlankJacks

✅SEXTA-FEIRA

A - AQUECIMENTO

3 ROUNDS

30 Abdominal Remador - https://bit.ly/AbdRemador

30 Lunge Reverso - https://bit.ly/ReverseLungee

30 Montain Climber - https://bit.ly/MontainClimber

B - FORÇA
A CADA 2 Minutos por 10 minutos

20 Segundos Prancha Alta - https://bit.ly/PranchaAlta

12 Walking Lunge - https://bit.ly/WalkingLungeC

C - WOD

FOR TIME

5 ROUNDS

30 DU - https://bit.ly/DoubleUnder
Ou SU - https://bit.ly/SingleUnder

20 Plank Shoulder Taps - https://bit.ly/PlankShoulderTaps

10 Hollow Rock - https://bit.ly/hollowRock

✅ SÁBADO

A – AQUECIMENTO
EMOM 24 Minutos
M1 – 40 Skipping Alto

M2 – 40 Segundos Prancha Alta

M3 – 30 Russian Twister -
M4 – 30 Segundos Plank Side

M5 – 30 Segundos Plank Side

M6 - Descanso

B - WOD

10 rounds

5 Push Up - https://bit.ly/PushupApoiodefrente

10 Burpees - https://bit.ly/TutBurpees
15 Air Squat - https://bit.ly/cairsquat

✅ TREINO 49

A – AQUECIMENTO
AMRAP 7 minutos

10 Hip Trust - https://bit.ly/HipTrust

8 L Sit up - https://bit.ly/AbdominalLSitUp
6 Hand Release Push Up - https://bit.ly/PushUpHandRelease

B - EMOM 10’

Min. 20 Air Squat

Min. 30 Montain Climber

C - WOD

FOR TIME
4 ROUNDS

10 Lunges - https://bit.ly/WalkingLungeC

15 Abdominal Infra - https://bit.ly/AbdominalInfra

20 Polichinelos - https://bit.ly/exercPolichinelo
4 Burpees - https://bit.ly/TutBurpees

✅TREINO 50

A – AQUECIMENTO
EMOM 12 Minutos

M1 - 20 Jump Squat - https://bit.ly/JumpSquatAgach

M2 - 16 Step Box- https://bit.ly/StepBox

M3 – 12 Sprawl - https://bit.ly/sprawlcross

B- RESISTÊNCIA

TABATA 1 - https://bit.ly/TabataSongs1
Prancha Frontal - https://bit.ly/PranchaFrontal

TABATA 2 -

Plank Shoulder Taps - https://bit.ly/PlankShoulderTaps

C- WOD

AMRAP 10’
5 Push Up - https://bit.ly/PushupApoiodefrente

5 Abdominal V-Sit - https://bit.ly/AbdVSitUp