domingo, 20 de janeiro de 2019

Sexta-feira(26/02)

A) WARM UP
 EMOM 6'

  • 20 speed climb+ 6 mountain climb 
  • 4 dog stretch + 10 T spine pulse 
  • 5 hang Clean & Split jerk

B) STRENGTH & CONDITIONING

  • Build in 15 minutes a HEAVY hang Clean & Split jerk
obs: qualquer Clean

B1) TEMPO FS 32×1    10'


  • 5 sets:          2 reps  @65% a 85%

C) WOD
3 rounds of

  • 400m run
  • 15 C2B
  • 10 burpee box jump over
Quando relógio chegar no 12' iniciar:

3 rounds for time

  • 20 wallball 30/20
  • 10 deadlift 225/155

Quinta-feira(24/01)

A) WARM UP 
21- 15- 9 -15 -21

  • Air squat
  • Sit up remador
  • Push up
Time cap 10'

B) STRENGTH & CONDITIONING
AMRAP 10'

  • 15 Thruster 75/55
  • 200m run

Rest 3'

EMOM 9'

  • 20 DU+ 6 T2B
  • 20 DU + 6 HSPU
  • 20 DU + 6 burpee

C) WOD
21-15-9

  • Kb step box over 24/16
  • A swing 24/16
  • Goblet squat 24/16

Time cap 15'

Quarta-feira(23/01)

A) WARM UP
TABATA 4'

  • Doc stretch
  • Mountain climb
  • Rolinho
  • Wall climb

B) STRENGTH & CONDITIONING
EMOM 9'


  • 4 a 6 déficit handstand push up 45/45 👨‍⚕️35/35 👧
    • somente fase excêntrica do movimento
  • 8 a 10 kip up HSPU
  • Max rep strict HSPU
obs: não precisa anotar

B1) PUSH PRESS 9'

  •  1 rep a Heavy push press for today
obs: anotar

C) WOD
AMRAP 6'

  • 6 hang squat clean 155/105
  • 30 DU
  • Rest 6'
AMRAP 6'

  • 6 GOH 155/105
  • 12 bar facing burpee

Terça-feira(22/01)

A) WARM UP
EMOM 6'

  • 10 pvc pass thru+ 10 t spine pulse
  • 20 speed climb+ 4 mountain climb + 4 rolinhos
  • 5 shoulder press opener + 5 power jerk

B) Strength & Conditioning

Take 15 minutes to build to today heavy POWER Jerk

obs: anotar

B1) DEADLIFT 10'

  • Set 1:         10 reps 50% - 1 RM
  • Set 2:         8 reps  60%
  • Set 3:         6 reps 70%
  • Set 4 e 5:   5 reps 75% e 80%
obs: NÃO precisa anotar

C) WOD
6 rounds for time

  • 3 a 5 unbroken bar MU
  • 10 cal row
⚠️ quem não fizer unbroken DEVE fazer 5 repetições em todos os rounds
ADAPTAÇÕES:

5 Unbroken pull up ou 5 pull up adaptado como quiser( caixa/elástico)

Segunda-feira(21/01)

A) WARM UP 
TABATA 4'

  • Pvc pass thru
  • Pvc OHS
  • T spine pulse 
  • Rolinho
+
TABATA 4'

  • Snatch high pull
  • Snatch balance 
  • OHS
  • Squat Snatch

B) STRENGTH & CONDITIONING
HEAVY COMPLEX 15'


  • 1 Power snatch + 1 squat snatch +  1 OHS
OBS: Não pode soltar a barra

C) WOD
TIME CAP 30'


  • 100 m run c/ medball 20/14
  • 10 thruster 95/65
  • 20 box jump
  • 30 pull up
  • 200m run c/ medball
  • 30 FS 95/65
  • 20 devil press 50/35
  • 10 Front rack lunge 95/65
  • 300 m run c/ medball
  • 10 OHS 95/65
  • 20 DB snatch 50/35
  • 30 T2B

For time

domingo, 13 de janeiro de 2019

Sexta-feira(18/01)

A) WARM UP
TABATA 4'

  • Pvc pass thru
  • Pvc OHS
  • T-spine pulse
  • Rolinho
+
TABATA 4'

  • Snatch high pull
  • Muscle snatch
  • Power snatch
  • Squat snatch

B) Strength & Conditioning 20'
EVERY 2' for 20 minutes ( 10 sets  )

  • 1 rep  squat snatch.  
    • 50% a 90% +

C) WOD

  • 1' Max cal row
  • 1' rest
  • 1' Max G OH 115/75
  • 1' rest
  • 1' DU
  • 1' rest

4 rounds  24'

Quinta-feira(17/01)

A) WARM UP
AMRAP 10'

  • 100m run
  • 10 mountain climb
  • 10 air squat
  • 5 FS 45/35

B) Preparar movimentos e cargas p treino

C) WOD

  • 300m run 
  • 12 Power clean 185/135
  • 200m run
  • 9 Power clean 
  • 100m run
  • 6 Power clean 
  • 2 rounds

Time cap 30'

Quarta-feira(16/01)

A) WARM UP
TABATA 4'

  • Mountain climb
  • Wrist pulse
  • Squat clean 45/35
  • Rolinho

B) Strength & Conditioning
Build to today's heavy 
* not necessarily a 1 RM

EMOM 12'

  • 1 squat clean

B1) Take 18 minutes to build a 1 RM  BACK SQUAT

  • Set 1:           3 reps 50% 
  • Set 2:           2 reps 60%
  • Set 3 ao 8:   1 rep 60%  até 100%

C) WOD
EVERY 5' for 15 minutes 

  • 15 burpee touch bar
  • 20 T2B
  • 15 cal row