segunda-feira, 24 de setembro de 2018

Sexta-feira(28/09)

A) WARM UP 
EMOM 9 '

  • 40" V up sit up
  • 40 " hollow rock
  • 40" russian twist plate (35/25/15)

B) STRENGTH & CONDITIONING
obs: não precisa anotar


  • 30" wall facing handstand marching 
  • 30" off
  • 30" negative HSPU
  • 30" off
  • 30" strict HSPU 
  • 30" off
REPETE TUDO
  • 45" wall facing handstand marching 
  • 15" off
  • 45" negative HSPU
  • 45"off
  • 45"strict HSPU 
  • 45"off
REPETE TUDO
  • 1' wall facing handstand marching 
  • 1' negative HSPU
  • 1' strict HSPU 

B1) Front SQUAT 15'

  • Set 1:          5 reps - 85%
  • Set 2:          3 reps - 88%
  • Set 3:          1 rep - 90%
  • Set 4 e 5:    1 rep - 93%

C) WOD
4 rounds for time

  • 20 cal row ou 300m run
  • 35 air squat
  • 50 DU

Quinta-feira(27/09)

A) WARM UP
4 rounds of:

  • 800m run
  • 2 ' rest

B) STRENGTH & CONDITIONING 10 '
3 rounds not for time:

  • 10/10 Bulgarian Split squat 
  • 6 tempo push up 7" descent - 7.1

C) WOD
10 rounds of:

  • 8 T2B
  • 100m run
  • 1 leg less hope climb/ hope climb 

Quarta-feira(26/09)

A) WARM UP
TABATA 4'


  •  Pvc pass thru
  •  T spine pulse
  •  Snatch press
  •  Snatch balance
B) STRENGTH & CONDITIONING
EVERY 30" for 3 minutes(6 sets)

  • 1 snatch balance with 3" pause in the receiving position
    • aumentando a carga
    • sai do chão
B1)  EVERY 1'30" FOR 9'

  • 6 SETS
    • 1 snatch high pull+ 1 squat snatch + 1 OHS - 60% snatch

B2) EVERY 1'30" FOR 12' 

  • 8 sets
    • 1 Squat snatch - 70% a 95% RM de snatch

C) WOD 1
3 rounds of:

  • 30" on 30" off
    • 30" max reps:
      • GOH (RX: 135/95) -(SC: 95/65) - (INICIANTE: 75/55)
    • 30" max reps:
      • Bar facing burpee

C1) WOD2
AMRAP 18'

  • 8 C2B (RX) / 10 pull up (SC) 
  • 8 Thruster (RX: 95/65) - (SC: 75/55)
  • 12 HSPU (RX) / 12 desenvolvimento (SC)

Terça-feira(24/09)

A) WARM UP 
5'

  •  Alternating Turkish get up 
    • carga livre

B) STRENGTH & CONDITIONING
Build a heavy complex 15'

  • 1 Power clean + 2 FS + 1 POWER jerk

B1 ) BACK SQUAT 
10'


  • Set 1:      5 reps 60%
  • Set 2:      3 reps 70%
  • Set 3:      3 reps 75%
  • Set 4:      1 rep 80%
  • Set 5:      1 rep 85%++

C) WOD
AMRAP 18' 

  •  18 cal bike ou 18 cal  row ou 200 m run
  •  15 wall ball 30/20
  •  12 DB snatch 50/35
  •  9 T2B
  •  6 burpee
  •  3 ring MU


Obs: a partir desta semana estarei colocando um ACTIVITY RECOVERY 
500 m run

domingo, 23 de setembro de 2018

Segunda-feira(24/09)

A) WARM UP
TABATA 4'

  •  Jumping Jack
  •  Mountain climb
  •  Rolinho
  •  T spine

B) STRENGTH & CONDITIONING
EMOM 4'

  • 3 squat clean + 1 Split jerk
    • iniciar só com a barra e ir aumentando a carga.

B1) EVERY 2' for 8 minutes (4 sets)


  • 3 squat clean + 1 Split jerk
    •  65% a 75% do C&J

B2) FRONT  SQUAT 
10'

  • Set 1 e 2:     3 reps 70% - RM
  • Set 3 e 4:     3 reps 75%
  • Set 5 e 6:     2 reps 80%

C) WOD
EMOM 15'

  • 8 burpee deadlift (50/50-35/35)
  • 15/10 cal bike ou 100 m run
  • 40 DU 


quinta-feira, 13 de setembro de 2018

Sexta-feira(21/09)

A) WARM UP
1 ROUND OF:
  • 60 DU 
  • 40 air Squat 
  • 20 burpee 
  • 10 Power clean (45/35)


B) Strength & Conditioning 

EMOM 6'
1°min: 6 Power clean (95/65)
2°min: 5 Power clean (115/75)
3°min: 4 Power clean (135/95)
4°min: 3 Power clean (155/105)
5°min: 2  Power clean (165/115)
6°min: 1 Power clean  (185/135)

C) WOD 
TIME de 3 (TRIO)


  • 2500 m row ou 2200m run (200m)
  • 100 KB a swing (24/16)
  • 80 deadlift (185/135)
  • 60 HSPU 
  • 40 Clean&Jerk (155/105)
  • 20 bar MU/ 40 C2B 
  • 2500 m row ou 2200 m run
OBS:
    • TODOS são obrigados a remar
    • remar  no Max 500m/ correr no mínimo 200m
    • somente 1 integrante pode executar o  movimento e os outros descansam 
    • pode misturar o TIME (misto) 

Quinta-feira (20/09)

A) WARM UP
1 ROUND

  • 50 Jumping Jack 
  • 40 speed climb 
  • 30 sit Up remador 
  • 20 plank Shoulder tap 
  • 10 med ball Thruster (20/14)

B) Strength  & Conditioning 
EMOM 12'

  • 1°min: 100 m run 
  • 2°min: 12 Wall ball (20/14)
  • 3°min: 8/8 Shoulder press (50/35) 
  • 4°min: 10 burpee touch bar 

C) WOD 
21-15-9

  • Sumô deadlift High pull 115/75
  • Hang Power clean 
  • Push press 

Quarta-feira (19/09)

A)WARM UP 15'
TABATA 8'

  • Montain climb 
  • Rolinho 
  • Candlestick roll to squat 
  • Snatch push press 
+
EMOM 6'

  • 1°min: 3 snatch grip romanian deadlift + 3 snatch High pull + 3 muscle snatch 
  • 2°min:  3 OHS + 3 Snatch balance + 3 snatch drop
  • 3°min:  3 squat snatch 

B) Strength & Conditioning 

EVERY 2' for 20á  ( 10 sets)

  • 1 Power snatch + 1 OHS + 1 Squat snatch 
    • construir carga ao longo 
    • priorizar técnica 

C) WOD 
AMRAP 15'

  • 400m run 
  • 15 DB  GOH 55/35
  • 15 box jump