segunda-feira, 16 de julho de 2018

Terça-feira(17/07)

A) WARM UP
EMOM 8'

  • 5 Dog stretch + 6 mountain climb
  • 10 Pvc pass thru + 10 alternating cossack squat
  • 4 High hang Power Snatch + 4 OHS 45/35
  • 4 High hang squat snatch
B) STRENGTH & CONDITIONING
EVERY 90" for 12'(8 sets)

  • 2 high hang squat snatch - 60% a 75% do RM Snatch
    • pausar 2" na posição de recebimento


B1) Déficit dead lift 7'
  • 3 sets of:
    • 8 reps - 50% do RM deadlift 
      • usar anilha de 45lb para o deficit 
B2) Back Squat 7'
  • 3 sets of:
    • 10 reps - 60% do RM Back Squat
C)WOD
TIME CAP 25'


  • 1500m row
  • 30 C2B
  • 1000m run
  • 30 burpee
  • 150 DU

domingo, 15 de julho de 2018

Segunda-feira(16/07)

A) WARM UP
Tataba 4'

  • Air squat
  • Hollow rock
  • Wrist pulse
  • Front squat 45/35
B) STRENGTH & CONDITIONING 6'
  • 6 sets of:
    • 3 reps Weighted seated box jump
      • usar colete
      • carga livre e pode aumentar
B1) Dead stop Front Squat 10'
  • construir 1 RM
  • sair do rack baixo
B2) EVERY 90'' for 15' (10 sets)
  • 1 Clean&Jerk
    • qualquer clean
    • construir carga ao longo dos sets
C)WOD
  • 5 Bar MU
  • 10 A. swing (32/24)
  • 15 Wall ball (20/14)

sexta-feira, 13 de julho de 2018

Sexta-feira(12/07/2018)

A) WARM UP 12'
2 ROUNDS OF:
  • 10 reps of each moviment
    • prone snow angel
    • halos
    • reverse grip dead hang hold
    • laying kips
    • ring row ou ring pull up
    • banded pull a part and press
    • straight leg sit up
B)STRENGTH & CONDITIONING
MUSCLE UP DENSITY 5'
  • For max reps
    • 90" ring MU
      • rest 60"
    • 60"max ring MU
      • rest 60"
    • 30"max ring MU
  • adaptação
    • Bar MU ou pull up
  • anotar cada round separadamente
B1) FRONT SQUAT 18'
  • Set 1: 3 reps - 70% a 75%
  • Set 2: 2 reps - 80% a 85%
  • Set 3: 1 rep - 90% a 95%
  • Set 4: 3 rep - 95% a 90%
  • Set 5: 2 rep - 85% a 90%
  • Set 6: 1 rep - 95%+
C) WOD
AMRAP 10'
  • 5 Power clean (205/155)
  • 100m run
  • 1 rope climb
  • 100m run

quarta-feira, 11 de julho de 2018

Quinta-feira(12/07/2018)

A) WARM UP
EMOM 16'
  • 8 a 10 cal row
  • 20 step lunge
  • 25 sit up V up
  • 10 burpee
B)STRENGTH & CONDITIONING
AMRAP 12'
  • 30 DU
  • 15 Thruster (75/55)
  • 100m run

C) WOD
AMRAP 14'
  • 12 one arm KB OH lunge 24/16
  • 14 box jump
  • 16 DB Snatch (50/35)
  • 20 sit up butterfly

terça-feira, 10 de julho de 2018

Quarta-feira(11/07/2018)

A) WARM UP
EMOM 6'

  • 10 pvc pass thru + 10 T spine pulse
  • 5 footwork do Split jerk + 5 shoulder press opener
  • 6 split jerk
B) STRENGTH & CONDITIONING
SPLIT JERK 16'
  • Set 1: 3 reps - 60%
  • Set 2: 2 reps - 70%
  • Set 3: 2 reps - 75%
  • Set 4: 1 rep - 80%
  • Set 5: 1 rep - 85%
  • Set 6/7/8: 1 rep - 85%+
    • segurar 1'' na posição final(barra acima da cabeça)
B1) DEADLIFT 12'
  • Set 1: 5 reps - 70%
  • Set 2: 5 reps - 75%
  • Set 3: 3 reps - 80%
  • Set 4: 2 rep - 85%

C) WOD
EMOM 18'
  • 12 alternating reverse lunge KB (24/16)
  • 20 DU + 6 C2B
  • 20 DU + 8 Push up
    • colete(20/14)

segunda-feira, 9 de julho de 2018

Terça-feira(10/07/2018)

A) WARM UP
TABATA 4'

  • Step lunge
  • Wrist pulse
  • Clean high pull (45/35)
  • Hang power clean
B) STRENGTH & CONDITIONING
EMOM 8'
  • 1 Clean pull + 2 Power clean
    • construir carga ao longo dos sets
    • foco na mecânica do movimento/técnica
B1) EVERY 2' FOR 8' (4 sets)
  • 1 Clean pull + 1 Hang squat clean
B2) EVERY 2' FOR 6' (3 sets)
  • 1 Hang squat clean
B3) BOX SQUAT 18'
  • 12 sets - 3 reps
    • 70% 1RM de box squat
C) WOD
3 ROUNDS OF
  • 500m row ou 600m run
  • 20 T2B
FOR TIME

domingo, 8 de julho de 2018

Segunda-feira(09/07)

A) WARM UP
TABATA 4' 

  • Air squat
  • pvc pass thru
  • T spine pulse
  • rolinho
BARBELL WARM UP 6'
  • 3 snatch pull
  • 3 snatch high pull
  • 3 muscle snatch
  • 3 OHS
  • 3 snatch balance
  • 3 snatch drop
  • 3 power snatch
  • 3 squat snatch
B) STRENGTH & CONDITIONING
EMOM 5'
  • 1 snatch high pull + 1 hang power snatch + 1 OHS
    • aumentar a carga
B1) SQUAT SNATCH 20'
  • Set 1 - 70%
  • Set 2 - 75%
  • Set 3 - 80%
  • Set 4 - 80% a 85%
  • Set 5 - 85% a 90%
  • Set 6/7/8 - 90%+
C) WOD
5 ROUNDS OF:
  • 5 HSPU deficit (45+25/45+15)
  • 1 Rope climb
+
  • 30 cal bike ou 300m run ou 20 cal row
  • 30 a.swing (32/24)
  • 20 cal bike/200m run/15 cal row
  • 20 a.swing(32/24)
  • 10 cal bike/ 100m run/ 10 cal row
  • 10 a.swing(32/24)
FOR TIME

sábado, 7 de julho de 2018

Sexta-feira(06/07/2018)

A) WARM-UP
TABATA 4'

  • PVC pass thru
  • Scap pull up
  • Hollow rock
  • Kipping on ring
B) STRENGHT & CONDITIONING

EMOM 6'

  • 2 a 3 Ring MU
    • adaptação: Bar MU/ C2B strict
B1) FRONT SQUAT

  • Set 1: 3 reps 80%
  • Set 2: 2 reps 85%
  • Set 3: 1 rep 90%
  • Set 4: 3 reps 85%
  • Set 5: 2 reps 90%
  • Set 6: 1 rep 95%
  • Set 7: 6 reps 75%
C)WOD
EVERY 3' FOR 18' (6 sets)

  • 15 wall ball 20/14
  • 10 burpees
  • 30 DU