terça-feira, 16 de janeiro de 2018

WOD 17/1/2018 - quarta-feira

A)
Warm-up
EMOM - 18':
1° min: 50 speed climbs
2° min: 30 L-sit wipers over wall ball
3° min: 20 KB russian twist (10-20 kg)
4° min: 10 KB hollow rocks + 20 KB flutter kicks
5° min: 20 KB turkish sit-ups
6° min: 20 KB balistic rows
*Usar somente 1 KB p/ os movimentos


B)
Strength & Conditioning - 15'
2 front squats
Set 1 === 70%
Set 2 === 75%
Set 3 === 80%
Set 4 === 85%
Set 5 === 90%
Set 6 === 95%

C)
WOD
For time
1.000m row ou 3x 400m run
15 GOH (185/125)
10 ring MU (adaptações: 30 C2B / 40 pull-ups / 50 push-ups)

segunda-feira, 15 de janeiro de 2018

WOD 16/1/2018 - terça-feira

A)
Warm-up
EMOM - 6'
1° min: 10 mountain climbs + 5 rolinhos
2° min: 10 T spine pulse + 5 dog stretches
3° min: 10 T/ Y/ I raises

EMOM - 6'
1° min: 3 snatch grip romanian deadlifts + 3 snatch pull + 3 muscle snatches
2° min: 3 OHS + 3 snatch balance + 3 snatch drop
3° min: 3 squat snatches

B)
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
1 power snatch + 1 power jerk
Set 1 e 2 ===== 70% RM snatch
Set 3 e 4 ===== 75%
Set 5 e 6 ===== 80%
Set 7, 8 e 9 === 85%

C)
WOD
Workout - 24'
A cada 8' (3 sets):
800m row ou 1.000m run (700+200+100)
10 burpees over wall ball
10 HSPU
30 DU

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ENDURANCE

A)
Warm-up
EMOM - 12'
1° min: 10 PVC pass through + 10 PVC OH step lunge
2° min: 50" plank
3° min: 12 american swings (20/12)
4° min: 30" bar L-sit hold

B)
Strength & Conditioning
3 rounds:
Time cap: 15'
8 OH step lunges (135/95)
8/8 DB rows (55/35)
8 strict T2B

C)
WOD
3 rounds:
20 DB snatches (55/35)
10 burpees box jump over
60m one arm farmer walk (24/16)


domingo, 14 de janeiro de 2018

WOD 15/1/2018 - segunda-feira

A)
Warm-up
EMOM - 6'
1° min: 10 mountain climbs + 5 rolinhos
2° min: 10 T spines + 10 wrist pulses
3° min: 5 power clean + 5 power jerk

B)
Strength & Conditioning - 3'
Workout - 3'
A cada 30" (6 sets):
1 a 2 bar MU
*Anotar somatório final

B1)
EMOM - 10'
*5' para chegar a 65% RM power clean & power jerk
*Aumentar a carga somente se a técnica estiver boa
Set 1 e 2 === 65%
Set 3 e 4 === 70%
Set 5 ====== 75%
Set 6 e 7 === 80%
Set 8 e 9 === 85%+
Set 10 ===== 90%+

B2)
EMOM - 3'
Max rep: touch & go power clean e power jerk (75%)
*Anotar o somatório final

C)
WOD
2 rounds:
12 burpees over bar
8 thrusters (115/75)
4 bar MU
8 thrusters
12 burpees over bar
Rest 3'

*Anotar tempo de cada round individualmente sem o descanso

quinta-feira, 11 de janeiro de 2018

WOD 12/1/2018 - sexta-feira

A)
Warm-up
EMOM - 8'
1° min: 30 hand plank shoulder taps
2° min: 10 mountain climbs + 5 rolinhos
3° min :10 wrist pulses + 10 good mornings (45/35)
4° min: 5 GOH (45/35 65/55 85/75)

B)
Strength & Conditioning
30'': max GOH (185/135)
Rest 30"
30'': max GOH (165/115)
Rest 30"
30'': max GOH (155/105)
Rest 30"
30'': max GOH (135/95)
*montar as barras RX/scaled, sair em baterias até todos passarem pelas 4 cargas

C)
WOD
40 wall balls (20/14)
30 C2B
20 HSPU deficit (H: 45+45 / M: 45+25 c/ abmat)
30 C2B
40 wall balls
For time

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ENDURANCE

A)
Warm-up
EMOM - 12'
1° min: 5 dog stretches + 10 mountain climbs
2° min: 5 rolinhos + 5 candlestick roll to squat
3° min: 10 air squats + 10 kipping pull-ups
4° min: 10 cossack squats

B)
Strength & Conditioning - 18'
Workout - 18'
A cada 6' (3 sets):
400m run (2x 200m)
10 box jumps over
12 T2B

C)
WOD
4 rounds:
10 DB snatches (55/35)
20 wall balls (20/14)
10 HSPU
Time cap: 12'


quarta-feira, 10 de janeiro de 2018

WOD 11/1/2018 - quinta-feira

A)
Warm-up 
EMOM - 8'
1° min: 10 PVC pass through + 5 dog stretches 
2° min: 5 power clean + 5 power jerk 
3° min: 10 kipping pull-ups 
4° min: 5 power C&J (cycling) 

B)
Strength & Conditioning - 10'
Heavy single power clean & power jerk 

C)
WOD 
Em dupla: 
100 T2B 
20 bear complex (135/95)
50 T2B 
20 bear complex 
For time

terça-feira, 9 de janeiro de 2018

WOD 10/1/2018 - quarta-feira

A)
Warm-up 
EMOM - 6'
1° min: 5 dog stretches + 10 wrist pulse 
2° min: 5 rolinhos + 10 mountain climbs
3° min: 5 power clean + 5 squat clean 
*Cargas clean: 45/35 65/55 85/75 

B) 
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
1 power clean + 1 squat clean 
Set 1 e 2 ==== 60%
Set 3 e 4 ==== 65%
Set 5 e 6 ==== 70%
Set 7 e 8 ==== 75%
Set 9 e 10 === 80%+

C)
WOD 
21/15/9
Deadlift (225/155)
HSPU 

Rest 3'

21/15/9
Cal row
Burpee over the erg 

*Um grupo na 1ª parte e outro na 2ª (simultâneos)

segunda-feira, 8 de janeiro de 2018

WOD 9/1/2018 - terça-feira

A)
Warm-up
EMOM - 9'
1° min: 5 dog stretches + 10 mountain climbs
2° min: 5 rolinhos + 10 wrist pulses
3° min: 5 front squats + 5" front squat hold
*cargas FS: 45/35 # 65/55 # 85/75

B)
Strength & Conditioning - 20'
2 front squats
Set 1 e 2 === 75%
Set 3 e 4 === 80%
Set 5 ====== 85%
Set 6 ====== 90%

C)
WOD
For time
50 cal row ou 700m run ou 40 cal bike
100 DB front rack lunges (55/35)
15 bar MU (adaptações: 20 C2B/25 pull-ups/30 push-ups hand release

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ENDURANCE

A)
Warm-up
EMOM - 12'
1° min: 30 jumping jacks + 10 air squats
2° min: 20 sit-up V-up + 5 rolinhos
3° min: 45" plank
4° min: 5 shoulder presses + 5 push presses (45/35)

B)
Preparar movimentos e carga p/ WOD

C)
WOD
15 box jumps
15 push presses (115/75)
1.000m run (2× 460m + 100m) ou 1.200m row
15 push presses
15 burpees box jump over
1.000m run
15 burpees
Time cap: 30'


domingo, 7 de janeiro de 2018

WOD 8/1/2018 - segunda-feira

A)
Warm-up 
EMOM - 6'
1° min: 5 dog stretches + 10 T spine pulses 
2° min: 5 rolinhos + 10 mountain climbs 
3° min: 10 T /10 Y / 10 I raises

EMOM - 4'
1° min:
3 snatch grip romanian deadlift 
3 snatch pull
3 muscle snatch 
3 OHS 
2° min:
3 snatch balance 
3 snatch drop 
3 squat snatch 

B)
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
1 power snatch + 1 squat snatch 
Set 1 / 2 ======= 65% RM 
Set 3 / 4 ======= 70%
Set 5 / 6 / 7 ===== 75%
Set 8 / 9 / 10 ==== 80%+

C)
WOD 
EMOM - 18' (6 sets)
1° min: 10 cal row 
2° min: 10 burpees on plate 45lb 
3° min: 20 DU + 5/3 strict pull-ups (pronadas)