WOD 31/7/2015 - sexta-feira

A)

Warm-up

Mobility (PVC)

Burgener (15/20)

B)

Achar carga do treino no clean

C)

WOD 

5 wall ball (20/14) 

3 HSPU 

1 power clean (185/135)

15 rounds for time

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

ENDURANCE

A)

Warm-up

5' DU e variações

25m Zombie kick

25m Ballet kick 

25m Duck walk 

25m Dog strech

B)

WOD - "Resistência"

2.960 m run

(6 × 460m + 1 × 200m)

WOD 30/7/2015 - quinta-feira

A)

Warm-up - 10'

DU/SU

B)

Movimentos do treino

C)

WOD

30 T2B 

20 thrusters (95/65) 

100 DU 

20 thrusters 

30 T2B 

For time

WOD 29/7/2015 - quarta-feira

A)

Warm-up

Mobility (PVC)

Burgener (15/20)

B)

Strength

Squat clean

3-3-3

C)

WOD

10    8     6     4     2    Strict pull-up 

10   15   20    25   30   Wall ball (20/14)

WOD 28/7/2015 - terça-feira

A)

Warm-up

Tabata - 16'

Row

Sit-up (butterfly)

Air squat

DU

B)

Strength

Back squat

5 rep (70%)

3 rep (80%)

1 rep (90%)

C)

WOD

AMRAP - 4'

15 hand released push-up

10 sit-up (remador)

Rest 2'

AMRAP - 4'

16 jumping lunges

8 ring dips

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

ENDURANCE

 

A)

Warm-up

Mobility (PVC)

B)

Movimentos do treino

C)

WOD
1200m run
12 KB deadlift (24/16)
6 pull-ups
900m run
18 KB deadlift
9 pull-ups
600m run
24 KB deadlift
12 pull-ups
300m run
30 KB deadlift
15 pull-ups

WOD 27/7/2015 - segunda-feira

A)

Warm-up

200m run

10 russian swings (18-16/12-10)

2 burpees

20/4

30/6

40/8

50/10 

B)

Strength

Snatch full (ênfase: técnica)

3-3-3-3-3

C)

WOD

12 push jerk (115/75)

100m run

8 front squat (115/75)

5 rounds

WOD 24/7/2015 - sexta-feira

A)

Warm-up
Mobility (PVC)

B)

Strength - 15'

OHS

3-3-3-3-3

C)

5 deadlift (275/185)

10 burpees

5 rounds

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

ENDURANCE

A)

Warm-up

100m run

1 rope climbing 

50 knee-up 

100m run 

1 rope climbing 

40 knee-up 

100m run 

1 rope climbing 

30 knee-up 

100m run 

1 rope climbing 

20 knee up 

100m run 

1 rope climbing 

10 knee-up 

B) 

920m run 

100 DU 

50 box jump 

600m run 

60 DU 

30 box jump 

320m run 

20 DU 

10 box jump

WOD 23/7/2015 - quinta-feira

A)

Warm-up

460m run

3x15 back extension

3x10 GHD

3x 5 strict T2B

B)

WOD 1

AMRAP - 8'
100m run

10 jumping squats 

8 C2B 

Rest 5' 

C)

WOD 2

AMRAP - 8' 

3 cleans (135/95) 

6 push-ups 

9 push-presses

WOD 22/7/2015 - quarta-feira

A)

Warm-up - 10'

400m run

10-9-8-7-6-5-4-3-2-1

Squat jump

Sit-up (V-up)

200m run

B)

Skill/strength

Achar a carga até 85% do PR 

EMOM - 10' 

2 power cleans

C)

5 Hang power snatch (95/65) 

5 Burpees over the bar

5 Front squats (95/65) 

7 rounds for time

WOD 21/7/2015 - terça-feira

A)

TABATA - 12'

Air squat

Hollow rock

Back extension

B)

Strength

Back squat

3x 3 (85%)

C)
Por 12' contínuos no relógio
2' Russian swing (24/16)

AMRAP - 8'

8 box jump

16 OH walking lunges

24 push-ups

2' russian swing

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

ENDURANCE

A)

TABATA - 12'

Air squat

Hollow rock

Back extensios

B)

Conditioning

AMRAP - 2' - 4 rounds

200m run e o resto dos 2 min fazer o máx de burpees

Rest 2'

C)

600m run

15 thrusters (115/85)

400m run

12 thrusters

200m run

9 thrusters

For time

WOD 20/7/2015 - segunda-feira

A)

AMRAP - 8' 

100m run

20 rotações braços estendidos (PVC)

20 OHS (PVC)

5 Dog strech

10 jumping jacks

B)

Skill - 10'
SNATCH DUMBBELL

3x5 rep p cada braço

C)

Strength - 10'

SQUAT CLEAN 

3x 3 rep (85%)

D)

400m run

9 C&J (135/95)

9 K2E

12 C&J

12 K2E

15 C&J 

15 K2E 

400m run

For time

WOD 17/7/2015 - sexta-feira

A)

Mobility (quadril/tornolezo/ombro)

B)

200m run

20 wall balls

10 burpees

5 HSPU

2 rounds

C)

26 box jumps

17 front squats (115/85)

7 HSPU

rest 3'

89 russian swings (24/16)

Parabéns pro nosso coach Zequinha!

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

Endurance

A)

320 m run

50 jumping jacks

40 sit-ups butterfly

30 step lunges

20 back extensions

10 pistols

B)

Burgener + movimentos do treino
Push jerk

Squat clean 

Deadlift 

C)

100 DU

9 push jerk (135/95)

21 T2B

100 DU

9 squat clean (135/95)

21 pull-ups

100 DU

9 thrusters (135/95)

21 burpees

100 DU

WOD 16/7/2015 - quinta-feira

A)

Mobility foam roller - 5'

B)

TABATA - 12' 

# Plank hold
# L-sit bar
# flutter kick

C)
1' wall ball (20/14)
1' SDHP (75/55)
1' box jump
1' push press (75/55)
1' row (1 cal = 1 rep)
1' rest

Máx reps em 17'

WOD 15/7/2015 - quarta-feira

A)

3 rounds:

1' air squat

1' sit-up (remador)

1' swing russo (20/14)

1' rest

3 rounds:

30" KB squat hold

30" plank

B)

Skill & conditioning

One arm KB C&J

3-3-3-3-3

C)

10 hand realese push-ups 

15 goblet squats

20 med ball montain climber

400 m run

3 rounds

WOD 14/7/2015 - terça-feira

A)

AMRAP - 12'

200m run

1 rope climbing

2 wall climbing

3 dog strech

4 tire flip

5 GHD

6 jumping lunges

7 push-ups

8 air squats

9 K2E

10 jumping jacks

B)

Snatch pull (3 position)
High hang
Hang
Floor
3-3-3-3

C)

AMRAP - 5'

5 power clean (135/95)

5 burpee over the box

Rest 3'

AMRAP - 5'

5 deadlift (185/115)

10 box jump

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

ENDURANCE

Caixa de areia:

600m run

10 tiros (sobe rápido e volta caminhando)

Tabata de box jump

5 voltas na areia fofa

5 zigue-zagues

5 voltas na areia fofa

600m run

Volta pro box:

Benchmark "Fran"

WOD 13/7/2015 - segunda-feira

"Dan40"

A)

40m step lunge

40 jumping jacks

40m trote

40" bar hang holding

40m knee-up

40m heels to butt

40 DU

B)

20 jump squats
400m run

20 pull-ups

400m run

20 sit-ups butterfly

400m run

20 HSPU

400m run

20 parallel dips

400m run

2 rounds

Desafio
40 burpees

WOD 10/7/2015 - sexta-feira

A)

Tabata - 8'

Jumping jacks

Dinamic plank

B)

Strength & conditioning - 15'

PR de Bench press

C)

1 km run

Rest 2'

800 m run 

Rest 2'

600 m run 

Rest 2'

400 m run 

Rest 2'

200 m run 

(time cap: 25')

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

Endurance

Igual ao WOD da casa

WOD 9/7/2015 - quinta-feira

A)

AMRAP - 10'

* Zombie kick (50m)
* Ballet kick (50m)
* Duck walk  (50m)
* Dog strech walking (50m)
* 20 jumping jacks

B)

AMRAP - 16'

21 DU

15 wall ball

9 HSPU

WOD 8/7/2015 - quarta-feira

A)

Mobility (PVC + barbell)

GOH

Good morning

Deadlift

5-5-5

B)

Strength & conditioning

Burgener + 3 position clean

Power clean (85% PR)

3-3-3-3

C)

400m run

40 KB swing

30 box jump

20 target burpee (25lb+)

200m run 

20 target burpee 

30 box jump 

40 KB swing 

400m run 

For time

WOD 7/7/2015 - terça-feira

A)

AMRAP - 10'

200m run

2 Tire Flip

2 Wall climbing

2 Hope climbing

2 Strict pull-up

B)

Strength & conditioning

4@5 rep Heavy push-up 

Em dupla, com anilha nas costas

C)

7 Curtis P (Hang squat clean + front lunge D +front lunge E + push press - 95/65)

12 pull-ups
21 sit-ups (butterfly)
3 rounds

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

ENDURANCE

A)

AMRAP - 10'

200m run

2 Tire Flip

2 Wall climbing

2 Hope climbing

2 Strict pull-up

B)

EMOM - 6' 

4 Front lunge (65% PR)

C)

400m run
10 deadlift (275/215)

4 hope climbing

3 rounds

WOD 6/7/2015 - segunda-feira

A)

Warm-up - 10'

100m run

20 air squats

10 dog strech

20 back extensions

B)

Strength & conditioning

Front Squat

6 x 4/4 (65% PR) - 3/3 (75%) - 2/2 (85%) - 1 (95%)

C)

21 thrusters (75/55)

21 DU

5 rounds (time cap 20')

WOD 02/7/2015 - Quinta-feira

A) Warm-up:

12'
200 m run
10 Burpees

 
B) Flexibilidade 10 a 15 min

C)WOD:

AMRAP 15';

 

10 HSPU
15 T2B
20 Wall balls
25 DU