domingo, 23 de junho de 2019

Sexta-feira(28/06)

A) WARM UP
EMOM 15'
• 20 speed climb + 20 sit up remador
• 10 dynamic montain climb + 10 sit up V up
• 15 a swing 10kg ⬆️⬆️
• 30 L sit wipers over wall ball
• 50" dynamic plank


B) Strength and Conditioning 12'

SHOULDER PRESS
SET 1 ----- 6 reps
SET 2----- 4 reps
Set 3------ 2 reps
Set 4 ----- 6 reps 
Set 5 ----- 4 reps
Set 6------ 2 reps
⚠️cargas livres
⚠️anotar somente o set 6



C) WOD
3 rounds of:
400 m run ( casa de motos)
20 T2B
15 C2B
10 Power snatch 135/95

Quinta-feira(27/06)

A) WARM UP
Amrap 3'
9 squats 
6 burpees
3 strict pull ups 
+
Amrap 3'
50 mts run 
10 russian swings 
5 push ups 


B) Preparar movimentos e cargas p treino 


C)    WOD             
      Dupla           

200 du / 400 su 
50 thrusters 95/65
50  burpees facing bar sincronizados 
600 mts run c/ medball (20/14)
100 cal row
100 toes to bars 
50 hspu
50 burpees box jump 

 Time cap 40'

Quarta-feira(26/06)

A) WARM UP
EMOM 10'
• 10 air squat + 10 step lunge
• Single leg deadlift 8d/8e
• Bulgarian Split squat 10 d
• Bulgarian Split squat  10 e
• 5 Power clean and power jerk


B) Strength and Conditioning
EMOM 12'
1 Power clean + 2 power jerk
@max 85% RM Power jerk


C) WOD
500m run/40 cal bike/50 cal row
30 HSPU
100 DU
30 HSPU
300m run /20 cal bike/30 cal row
Immediately
40 DB box step over 50/35
30 Devil press 50/35
20 burpee box jump over 
TC : 26'

Terça-feira(25/06)

A)WARM UP 

TABATA 4'
• Pvc pass thru
• Pvc leg pass
• Parallel leg swing d
• Parallel leg swing e
+
TABATA 4'
• Jumping Jack
• Air squat
• Rolinho
• Kipping pull up


B) Strength and Conditioning WOD
COLETE 20LB👨14LB👩
1000 m run ou 1200 m row
+
8 rounds of:
5 pull up
10 push up
15 air squat
+
1000 m run ou 1200m row

Segunda-feira(24/06)

A)WARM UP
EMOM 9'
• 10 montain climb + hollow rock no resto do min
• 50 speed climb
• 10 ab wheel rollouts

B) Strength and Conditioning 18'
DEADLIFT
SET 1 ------ 10 reps @50% RM
SET 2 ------- 10 reps @60%
SET 3 ------- 6 reps @70%
SET 4---------8 reps @70%
SET 5 ------- 6 reps @ 75%
SET 6 ------- 4 reps @80%
SET 7-------- 2 reps @80%+++

C) WOD
3 rounds for time
30 DB squat 50/35
15 T2B
10 strict HSPU
2 rope climb
🔥🔥🔥🔥🔥🔥🔥

domingo, 16 de junho de 2019

Sexta-feira(21/06)

A) WARM UP 

10 pvc pass thru 
10 snatch press pvc
10 ohs pvc 
5 snatch balance pvc

⚠️Repetir a sequência c/ barra 2x 5 reps 


B) Strength & Conditioning 
⚠️saindo do hack
⚠️não precisa anotar

Snatch push press + ohs 
3 sets of
 3 + 1 @65-70%


B1) Snatch balance 
⚠️iniciar com a carga que terminou o B

3 snatch balance (70/75%)



C) WOD
4 rounds of:

10 hang power snatches (95/65)
20 db back squats (55/45)
50 du - 100 su 
100 mts run 

Time cap 15'

Quinta-feira(20/06)

A) WARM UP
Emom 12'

1° 50" plank 
2° 40" sit up remador
3° 30" hollow rock 
4° 20" back extension 



B) Strength & Conditioning 15'
3 rounds of:
10 heavy push up 
10 kb pendley row 
10 db bench press
10-6 strict pull ups 


C) WOD
Amrap 16'

400 mts run 
10 devil press (50/35)
10 db step box up

Quarta-feira(19/06)

A) WARM UP

4 rounds of

100 mts run 
3 burpees
6 air squats
9 shoulder press 45/35
  
             
B) Strength & Conditioning 

Emom 6' 
1 Power clean + 3 push jerk 
⚠️prioridade no cycling do push jerk



C) WOD
Amrap 12'

6 stoh (155/105)
6 bar mu - pull up 
12 deadlifts 
24 sit up butterfly