domingo, 18 de novembro de 2018

Sexta-feira(23/11)

A) WARM UP 10'

  • 1° rd: 45/35
  • 2° rd: 65/55
2 rounds of:
SNATCH technique WARM UP

  • 3 Snatch grip Romanian deadlift 
  • 3 Snatch high pull
  • 3 muscle snatch
  • 3 OHS
  • 3 Snatch push press
  • 3 Snatch balance
  • 3 Hang Power snatch
  • 3 Snatch from bellow the knee
B) Strength & Conditioning 
EMOM 12'

  • Squat snatch with 3" hold before standing up
    • 75%

C) WOD
4 rounds for Max reps :

  • 30" row
  • 30" Rest
  • 30" GOH 115/75
  • 30" Rest
  • 30" DU
  • 30" Rest

Quinta-feira(22/11)

A) WARM UP
EMOM 15'

  • 20 jumping Jack + 6 OHS 35/45
  • 20 Split Jack + 6 hang Power clean
  • 20 alternating touch toes + 6 push jerk
  • 30" hollow rock
  • 30" L sit flutter kicks hang from pull up bar
B) WOD

  • 20 box jump
  • 18 devil press 50'35
  • 16 OHS 115/75
  • 50 DU
  • 18 box jump
  • 16 devil press
  • 14 hang Power clean
  • 50 DU
  • 16 box jump
  • 14 devil press
  • 12 push jerk
  • 50 DU

TIME CAP 25'

Quarta-feira(21/11)

A) WARM UP 
EMOM 6'

  • 4 dog stretch + 6 mountain climb+ 6 rolinhos
  • 10 wrist pulse + 3 FS + 3 shoulder press opener
  • 2 high hang clean + 2 hang squat clean + 2" pause from  bellow the knee 
B) Strength & Conditioning 
EVERY 2' for 10 minutes

  • 3 position Clean ( squat clean)

B1) DEADLIFT
EVERY 2 " for 10 minutes

  • Set 1    6 reps   65%
  • Set 2.   4 reps.  75%
  • Set 3.   2 reps.  85%
  • Set 4.   2 reps.  90%
  • Set 5.   3 a 5 reps.  85%
obs: anotar a carga do SET 5

C) WOD
EVERY 5' for 15'
• 20 burpee to touch bar
• 20 C2B
• 200m run

Terça-feira(20/11)

A) WARM UP 15'

  • 1° rd: 45/35
  • 2° rd: 65/55
  • 3° rd: 75/65
3 rounds of:
SNATCH technique WARM UP

  • 3  Snatch grip Romanian deadlift 
  • 3 snatch high pull
  • 3 muscle snatch
  • 3 OHS
  • 3 Snatch push press
  • 3 Snatch balance
  • 3 Hang Power snatch
  • 3 snatch from bellow the knee
B) Strength & Conditioning 
Saindo do HACK 
Every 2' for 4 minutes ( 2 sets)

  • 3 reps: 1 snatch push press +  1OHS
    • iniciar no mínimo com a carga que terminou o aquecimento
    • pode aumentar a carga

B1) EVERY 2' for 8 minutes ( 4 sets)

  • 1 snatch balance with 3" pause in the receiving position
C) WOD
For time

  • 20 snatches: 80% RM snatch
  • 40 bar facing burpee
  • 800m run/ 900m row/ 60 cal bike

Time cap 20'

Segunda-feira(19/11)

A) WARM UP
EMOM 10'

  • 5/5 Single arm ring row 
  • 10 Reverse grip push up 
  • 10 Band pull through 
  • 30" supinated grip hang from pull up bar
  • 10 cossack squat

B) Strength & Conditioning 
EMOM 5'

  • 1 clean and jerk
    •  50% a 65%

B1) EVERY 90" for 12 minutes ( 8 sets)

  • 1 clean and jerk 
    • 80% a 85%
    • qualquer Clean & jerk

C) WOD
EMOM 21'
• 12/10 cal row/100m run/10 cal bike
• 20 DU + 10 wall ball (20/14)
• 10 T2B

domingo, 11 de novembro de 2018

Sexta-feira(16/11)

A) WARM UP
EMOM 8'

  • 6 mountain climb + 6 rolinhos
  • 10 cossack squat
  • 4 dog stretch + 10 wrist pulse
  • 2 POWER Clean + 2 squat clean + 2 Split jerk
B) Strength & Conditioning 
EVERY 2' for 10 minutes ( 5 sets)

  •  1 Power Clean + 1 Squat Clean + 1 Split Jerk
    •  70% a 75%
C) WOD 1
3 rounds for time

  • 10/6 strict pull up
  • 10 HSPU 
  • 10 OH step lunge (95/65)
  • 10 cal bike ou 12 cal row
Anotar tempo e partir p WOD 2

WOD 2
15/12/9

  • Thruster (115/75)
  • C2B
anotar tempo descontando o tempo do WOD 1

Quarta-feira(14/11)

A) WARM UP 12'
SNATCH TECHNIQUE WARM UP
3 ROUNDS OF:

  • 1° round: empty barbell
  • 2° round: 65/55
  • 3° round: 75/65

    • 3 snatch grip romanian deadlift
    • 3 snatch high pull 
    • 3 muscle snatch
    • 3 OHS
    • 3 snatch push press
    • 3 snatch balance
    • 3 Hang Power snatch
    • 3 squat snatch 

B) Strength & Conditioning 
EVERY 1'30" for 9 minutes (6 sets)

  • 1 halting snatch deadlift + 1 Hang squat snatch + 1 squat snatch 
    • 70% a 80%

B1) BACK SQUAT 15'

  • Set 1:         4 rep - 70%
  • Set 2:         3 rep - 75%
  • Set 3:         2 rep - 80%
  • Set 4:         1 rep - 85%
  • Set 5:         1 rep - 90%
  • Set 6-7-8:  8 rep - 70%

C) WOD
4 rounds for time

  • 21 DB snatch (50/35)
  • 21 pull up

Time cap 18'

Terça-feira(13/11)

A) WARM UP 
EMOM 15'

  • 30" scapular push up
  • 30" D side plank 30" E 
  • 10 alternating cossack squat
  • 15 med ball hamstring curls
  • 8 /8 KB bottom up shoulder press 

B) Strength & Conditioning 
Usar esse EMOM como aquecimento
EMOM 5'

  • 1 squat clean 
    • 50% a 70%

B1) EVERY 2' for 12 minutes (6 sets)

  • 1 squat clean
    • 75% a 90%

C) WOD
7 rounds for time

  • 200m run
  • 6 burpee box over
  • 5 bar MU

TIME CAP 22'