terça-feira, 30 de junho de 2015

WOD 1/7/2015 - Quarta-feira

A ) Warm-up:
12'
Tabata alternado;
*Step lunge com rotação de tronco
* Dog strech
* Step spider
 
B ) Strength:
Deadlift
5x4 reps @ 80% PR 

C ) WOD:
EMOM 16 '
1° 5 Front Squats @ 155/115 lbs
2° 10 Pull-ups 

segunda-feira, 29 de junho de 2015

WOD 30/6/2015 - Terça-feira



A) Warm-up:

12'
3 Tabatas alternados
Squat
Swing russo
Back extension


B) Strength:
Heavy plank (dupla)

4 × 1' p cada 35 lb / 25 lb carga inicial.


C ) WOD:
5 Rounds for time
200m Run
15 Push-presses @ 95/65 lbs

-

ENDURANCE


A) Warm-up:

12'
3 Tabatas alternados
Squat
Swing russo
Back extension


B) Strength:
Heavy plank (dupla)

4 × 1' p cada 35 lb / 25 lb carga inicial.


C) WOD:
1000m Run
30 Power cleans @ 95/65 lbs
600m Run
20 Power cleans
200m Run
10 Power cleans

domingo, 28 de junho de 2015

WOD 29/6/2015 - Segunda-feira

A) Warm-up:
10'
Mobility pvc + barbell para:
* snatch grip back push press
* snatch grip back push jerk
* OHS
5 rep de cada com mobility de punho, antebraço, cotovelos, ombros.

B) Strength
OHS
5x 5 reps @ 65 % à 75 % do PR

C) WOD: 
For time;
100 DU a adaptação do DU é 100 knee up (KU),
100 Squat
80 DU ou 80 KU
80 Butterfly sit up  
60 DU ou 60 KU
60 step lunge
40 DU ou 40 KU
40 push-up
20 DU ou 20 KU
20 T2B

quinta-feira, 25 de junho de 2015

WOD 26/6/2015 - Sexta-feira

A) Warm-up:
Row 
Jump rope 
Mobility shoulder 

B) Strenght & conditioning 
3x
3 Shoulder presses
3 Push presses 
3 Push jerks 

C) WOD:
5 Rouns;
5 HSPU
10 Pull-ups
15 Butterfly sit-ups
20 Box jumps 

-

ENDURANCE

A) Warm-up:
5' DU e variações 

Executar 5 reps de cada movimento do treino

B) WOD:
920m Run
5 Rounds
15 Squats 
10 Push-ups
5 Pull-ups
460m Run
5 Rounds 
15 Box jumps 
10 T2B
5 HSPU
920m Run

quarta-feira, 24 de junho de 2015

WOD 25/6/2015 - Quinta-feira

A) Warm-up:
Tabata:
Jumping squat
Hang holding 

Tabata:
Jumping lunge 
Low plank 

Tabata:
Right side plank
Left side plank 

B) Strength & technic 
Turkish get up 

C) WOD:
For time:
1200m Run 
60 American swing
60 Ring dips / dips 

terça-feira, 23 de junho de 2015

WOD 24/6/2015 - Quarta-feira

A) Warm-up:
5' Jump rope
5' Row
50 Jumping jacks 

B) Mobility 15'

Achar a carga do treino 

C) WOD:
For time:
15 OHS (95/65 lbs)
400m Run
20 OHS 
500m Row
25 OHS 
400m Run 

segunda-feira, 22 de junho de 2015

WOD 23/6/2015 - Terça-feira

A) Warm-up:
920m Run 

Emom 9´ 
1° 20 Back extension
2° 30" High plank
3° 20 Squats 

Emom 6' 
1° 10 Russian twist 
2° 20 Step-lunge 

B) Burgener warm-up - Clean
10' 
Construir carga do WOD 

C) WOD:
50 Hang power cleans (135/95 lbs) 
Time cap 10'. 

-

Endurance:

A) Warm-up:
2' SU
10x 100m knee up

B) Strength & conditioning:
Back-squat
5x5 @ 70% PR

C) WOD:
15 T2B 
15 Deadlifts (185/155 lbs)
400m Run
12 T2B
12 Deadlifts 
400m Run 
9 T2B 
9 Deadlifts
400m Run
Time cap: 15' 


domingo, 21 de junho de 2015

WOD 22/6/2015 - Segunda-feira

A) Warm-up 10´
Zombie kick
20 Squats
30 Jumping jack
Bear crawl

B) Strength 
Sumo deadlif
4x6

C) WOD

AMRAP 15´
45 DU
30 Push-ups
15 Wall ball shots 




quinta-feira, 18 de junho de 2015

WOD 19/6/2015 - Sexta-feira

A) Warm-up 15`

B) Supino:
6x6 @ 70%

C) WOD:

AMRAP 15`
40 DU
30 Sit-ups
20 Back extension
10 T2B

-

ENDURANCE:

A) Warm-up:
6` DU e variações 

B) Passar movimentos do treino

C)WOD:
200m Run
30 Squat
15 SDHP @ 95/65 lbs 
200m Run
30 Sit-up
15 Thrusters @ 95/65 lbs
200m Run
30 Back extension 
15 OHS @ 95/65 lbs
200m Run
30 Push-ups
15 Back squat @ 95/65 lbs
200m Run
30 T2B
15 Deadlift @ 95/65 lbs
200m Run
30 Pull-ups
15 A. swings 
200m Run
30 Burpees
15 Push-press @ 95/65 lbs
200m Run
30 lunges 
15 Wall ball shots @ 20/14 lbs 


quarta-feira, 17 de junho de 2015

WOD 18/6/2015 - Quinta-feira

A) Warm-up:

5` Double-under e suas variações.

B) Téc. de ginástica 

C) WOD:

For time:
2000m Run
1000m Row
500 SU
250m Run 

terça-feira, 16 de junho de 2015

WOD 17/6/2015 - Quarta-feira

A) Warm-up:
460m Run
Burguener pvc e barra

EMOM 8´
3 Position squat clean 
*começa de cima para baixo. 

B) WOD:
5 Rounds;
400m Run 
10 Power cleans @ 135/95lb
20 Push-ups

segunda-feira, 15 de junho de 2015

WOD 16/6/2015 - Terça-feira

A) Warm-up:
Tabata : 
Montain climber 
Squat 

Tabata: 
Push-up
Lunge

Construir carga para o Wod 

B) WOD:

21-15-9-9-15-21
Front squat @ 135/95lb
Box jumps 

Endurance:

A) Warm-up:
200m Run10 KTB sumo deadlift high pull 
8 Jumping lunges 
6 Burpees 
4 Pistols 
2 HSPU

B) Passar movimentos do treino

C) WOD:
400m Run 
21-15-9 
T2B 
Thrusters 75/55lb
400m Run 
21-15-9
Sumo deadlift high pull
HSPU
400m Run 

domingo, 14 de junho de 2015

WOD 15/6/2015 - segunda-feira

a) Warm-up:
 
3 Rounds 
100m Run 
20 Russian swings 
25 Butterfly sit-ups
30 DU

b) Strength:

6 Rounds 
4 Back squats @ 80% 

c) WOD:

For time:
20 Burpees 
40 Pull-ups
100 Air squats 
40 Pull-ups
20 Burpees 
Time cap: 
Rx 12`
Scale 15`
 

quinta-feira, 11 de junho de 2015

WOD 12/6/2015 - sexta-feira

A)
Warm-up

B)
EMOM - 8'
4 Squat clean (115/85)/

C)
Hero "Barraza"

Amrap 18'

RX

200m run
9 deadlift (275/185)
6 burpee muscle-up

Scale
200m run
9 deadlift (185/135)
6 burpee pull-up

quarta-feira, 10 de junho de 2015

WOD 11/6/2015 - quinta-feira

A)
Warm-up

B)
Técnica - 10'
Pull-up

C)
Hero "Adrian"
3 Forward rolls
5 Wall climbs
7 T2B
9 Box jumps
7 rounds

terça-feira, 9 de junho de 2015

segunda-feira, 8 de junho de 2015

WOD 9/6/2015 - terça-feira

A)
Warm-up

B) 
EMOM - 6'
8 front squat (95/65)

C)
Benchmark "Hotshots 19"
30 squats
19 power clean (135/95)
7 strict pull-ups
400m run 
6 rounds

---------------------------------------------------------------------------

ENDURANCE


A)
Warm-up

5 rounds NOT for time
30 DU
15 russian swing (RX: 24/16 - Scaled 18/12)

B) Strength & conditioning
Bulgarian squat (KB ou DB)
6 reps cada perna
5 rounds

C)
400 m run
40 wall balls
40 air squats
400m run
40 push-ups
40 back extensions
200m run
20 wall balls
20 air squats
200m run
20 push-ups
20 back extensions
200 SU knee-up

domingo, 7 de junho de 2015

WOD 8/6/2015 - segunda-feira

A)
Warm-up

B)
Técnica (10'):
Thurster (75% da carga do WOD)

C)
Hero "Coe"
10 thursters (96/65)
10 ring push-ups
10 rounds

terça-feira, 2 de junho de 2015

WOD 3/6/2015 - quarta-feira

Scale

“Ups and Down”
For time:
40 Wall Ball Shots (16/12)
10 Hand Release Push-Ups
30 Wall Ball Shots
15 Hand Release Push-Ups
20 Wall Ball Shots
20 Hand Release Push-Ups
10 Wall Ball Shots
25 Hand Release Push-Ups
Time Cap: 8 Minutos

“The Last”
For time:
Row 1000 Metros
20 Burpees Over the Row
20-Metros Walking Lunges
Front Rack (54/36 kg)
50 Box Jump-Overs (24”/20”)
Time Cap: 10 Minutos

---------------------------------------------------------------------

RX

Dois rounds for time:
3 Rope Climbs
3 Front Squats (90/60 kg – barra no chão)
1 Shoulder to Overhead (90/60 kg lbs)
Time Cap: 8 Minutos

“Quick Descent”
For time: 50 Wall Ball Shots (20/16 lbs)
10 Ground to Overhead (60/40 kg)
40 Wall Ball Shots
8 Ground to Overhead
30 Wall Ball Shots
6 Ground to Overhead
20 Wall Ball Shots
4 Ground to Overhead
10 Wall Ball Shots
2 Ground to Overhead
Time Cap: 8 Minutos

segunda-feira, 1 de junho de 2015

WOD 2/6/2015 - terça-feira

Scale

“Hang On”
For time:
2 Hang Cleans 
4 Pull-Ups/Jump Pull-Ups
4 Hang Cleans
8 Pull-Ups/Jump Pull-Ups
6 Hang Cleans
12 Pull-Ups/Jump Pull-Ups
8 Hang Cleans
16 Pull-Ups/Jump Pull-Ups
10 Hang Cleans
20 Pull-Ups/Jump Pull-Ups
Time Cap: 8 Minutos

Quick Descent”
4x for time:
8 Deadlifts (54/36 kg)
6 Front Squats
4 Shoulder to Overhead
Time Cap: 10 Minutos

----------------------------------------------------------------

RX

“Hang On”
For time:
2 Hang Squat Snatches 
4 Chest-to-Bar Pull-Ups
4 Hang Squat Snatches
8 Chest-to-Bar Pull-Ups
6 Hang Squat Snatches
12 Chest-to-Bar Pull-Ups
8 Hang Squat Snatches
16 Chest-to-Bar Pull-Ups
10 Hang Squat Snatches
20 Chest-to-Bar Pull-Ups
Time Cap: 10 Minutos

Começa no 0:00 e finaliza no 5:00
Dois rounds for time:
4 Rope Climbs
4 Front Squats (80/50 kg – barra no chão)
1 Shoulder to Overhead (80/50 kg)
Time Cap: 5 Minutos