domingo, 14 de julho de 2019

Sexta-feira(19/07)

A) WARM UP
3 rounds of:
200m run
10 burpees
20 DU
TC: 8'

B) Strength and Conditioning 8'
• Snatch pull
• Snatch high pull
• Muscle snatch
• OHS
• High hang squat snatch 
• Squat snatch
⚠️
 Set 1----> 3 reps empty barbell
  Set 2----> 2 reps 65/55
   Set 3----> 1 rep 75/65

B1) EVERY 2' for 16 minutes
 (8  sets)
  1 high hang S snatch + squat snatch @80% RM de snatch 

C) WOD
3 rounds of:
400m run
10 snatches
20 pull up
10 OHS
500m row
• Set 1----> 115/75
• Set 2----> 135/95
• Set 3 ----> 155/105
TIME CAP: 25'

Quinta-feira(18/08)

A) WARM UP
AMRAP 5'
50m run
5 air squat
5 burpee
5 push up

B) Strength and Conditioning

EMOM 6'
• 15 a. Swings 24/16
• 25 sit up V up

C) WOD
AMRAP 20'
200m run
10 Power clean 115/75
20 box jump
200m run
10 FS 115/75
20 burpee over bar

Quinta-feira(18/07)

A) WARM UP
AMRAP 5'
50m run
5 air squat
5 burpee
5 push up

B) Strength and Conditioning

EMOM 6'
• 15 a. Swings 24/16
• 25 sit up V up

C) WOD
AMRAP 20'
200m run
10 Power clean 115/75
20 box jump
200m run
10 FS 115/75
20 burpee over bar

Quarta-feira(17/07)

A) WARM UP
3 rounds of:
200m run
20 kb deadlift 24/16
20 goblet squat 
TC:10'

B) Strength and Conditioning
EMOM 3'
JERK BALANCE   3 reps
+
EMOM 3'
TALL JERK    3 reps
⚠️pode subir carga

B1)  SPLIT JERK with pause(12')
*Dip and hold for 2" at the bottom of the dip, them drive
5 sets----> 3 reps
⚠️saindo do hack
⚠️não tem %
⚠️ênfase na técnica

B2) BACK SQUAT (10')
Establish a 10 RM 

C) WOD
AMRAP 10'
20 air squat
15 T2B
10 D ball clean 100/60

Terça-feira(16/07)

A) WARM UP
50 DU
100m farm walk ( heavy)
25 push up
25 HSPU
100m farm walk
50 DU
TC: 10'

B) Strength and Conditioning 12'
TEMPO Back squat @32×1
Set 1 ----> 3 reps @60% BS
Set 2 ----> 2 reps @70%
Set 3 ----> 2 reps @75%
Set 4 ----> 1 rep @80%
Set 5 ----> 1 rep @85%
Set 6 ----> 3 reps @85% ⚠️não precisa fazer o TEMPO no set 6

C) WOD
3 rounds of:
10 Thruster 135/95
10 bar facing burpee 
⚠️anotar o tempo
IMMEDIATELY
3 rounds of :
400m run /500 m row
15 C2B
⚠️TIME CAP total p os 2 wods
20 minutinhos

Segunda-feira(15/07)

A) WARM UP
TABATA 4'
• Supinated grip hang from pull up bar
• Diamond push up
• Bottom up KB press D
• Bottom up KB press E
+
TABATA 4'
• KB cossack squat
• Reverse snow Angel
• Front squat 45/35
• Split jerk 

B) Strength and Conditioning

EVERY 2' for 12 minutes (6sets)

1 Power clean + 2 FS + 1 Split jerk @90% RM C&J

B1) EVERY 3' for 18 minutes 
200m run 
 Power snatches 
Set 1 e 2 --->  10 reps @50% RM de snatch 
Set 3 e 4 ----> 7 reps @60%
Set 5 e 6 ----> 4 reps @70%

C) WOD
AMRAP 10'
2 Power clean 135/95
2 bar MU
4 /4, 6/6 , 8/8, 10/10.....

domingo, 7 de julho de 2019

Sexta-feira(12/07)

A) WARM UP
EMOM 6'
• 10 pvc pass thru + 10 pvc OHS
• 10 montain climb + 5 rolinhos
• 60 speed climb
B) Strength and Conditioning
EMOM 3'
OHS ----> 5 reps
⚠️pode aumentar a carga 
⚠️todos os momentos saem do chão B/B1/B2
B1) TEMPO FS 
5 reps----> @2210
⚠️pode aumentar a carga

B2) FS
1+ 1/4 FS ----> 5 reps 
⚠️pode aumentar a carga

B3) EVERY 2' for 10 minutes 
(5 sets)
1Power clean (PC)+ 2 FS 
@80% RM PC

B4) EMOM 4'
1 PC @80% ++++

C)  STREGTH WOD
Achar 1 RM do Bear complex
⚠️o Bear complex é um complex de 5 movimentos, são eles:
Power clean
Front squat
Push press ( não pode jerks)
Back squat 
Push press behind the neck
Qdo vc executa 1 sequência de 5 movimentos conta 1 série.
O Bear complex são 7 séries sem soltar a barra ou seja UNBROKEN

Quinta-feira(11/07)

A) WARM UP
50 jumping Jack
40 Split Jack
30 reverse lunge
20 push up
100 m run
20 jumping lunge
30 russian swing ( ⬆️10kg)
40 air squat
50 sit up butterfly

B) Conditioning WOD
EVERY 5' for 15 minutes
400m run
15 burpee
200m run
🔥🔥Sugestão da HEADCOACH
Quem quiser se desafiar, pode fazer de colete 20lb🧑14lb👩

C) WOD
50 Thruster 95/65
50 box jump
TC: 10'