WOD 1º/9/2015 - terça-feira

A)

Warm-up - 10'

200m run 

10 montain climbers 

10 sit-ups (V-up) 

10 back extensions

3 rounds

B)

Strength & conditioning 

EMOM - 8'

(construir carga) 

1 hang power clean 

1 hang squat clean 

1 squat clean

C)

WOD 

60 OH walking lunges (45/35) 

30 pull-ups 

40 OH walking lunges 

20 pull ups 

20 OH walking lunges 

10 pull-ups 

(Time cap: 15')

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ENDURANCE

A)

Warm-up - 5' 

DU e variações

B)

Strength & conditioning

EMOM - 10' 

High hang power clean + front rack lunge (65% PR clean)

C)

WOD 

60 DU 

30 snatch dumbbell (45/35) 

30 push-ups 

20 snatch dumbbell 

20 push ups

10 snatch dumbbell 

10 push-ups 

60 DU

For time

WOD 31/8/2015 - segunda-feira

A)

Warm-up - 10'

100m run 

10 high pull KB (remada alta)

10 pendlay row KB (remada curvada unilateral 5/5)

10 step lunge (5/5)

10 sit-up remador

5 rounds

B)

Strength & conditioning

EMOM - 10' (construir carga)

1 hang power snatch 

1 hang squat snatch 

1 squat snatch

C)

WOD

AMRAP - 12' 

18 front squat (95/65) 

16 sit-up (butterfly) 

12 pistols

WOD 28/8/2015 - sexta-feira

A)

Warm-up - 10'

Mobility (PVC + barbell)

GOH

Good morning

Shoulder press

Back squat

B)

Strength - 15'

Jerk - 1RM

C)

WOD

Em duplas:

50-40-30-20-10

Wall ball (20/14)

Power clean (135/95)

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ENDURANCE

A)

Warm-up - 10'

Aquec. dinâmico

B)

WOD
1km run

50 DU

10 C2B (mulheres)  / 5 MU (homens)

800m run

40 DU

8 C2B / 4 MU

600m run

30 DU

6 C2B / 3 MU

400m run

20 DU

4 C2B / 2 MU

200m run

2 C2B / 1 MU

WOD 27/8/2015 - quinta-feira

A)

Warm-up

460m run 

5 rounds de:

5 pull-ups

10 push-ups 

15 air squat

200m run

B)

Strength 

Bench press 

5-5-5-5-5

C)

WOD 

50-40-30-20-10-20-30-40-50

Walking lunge 

Sit-up butterfly 

DU

WOD 26/8/2015 - quarta-feira

A)

Warm-up

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

Air squat

Back extension

Jumping jack

B)

Strength - 15'

Front squat - 1RM

C)

WOD

10 SDHP (95/65) 

15 box jumps 

20 pull-ups 

320m run

3 rounds for time
 

WOD 25/8/2015 - terça-feira

A)

Warm-up

20 air squat 

20 sit-up (remador) 

10 good morning barbell (45/35)

3 rounds

B)

Skill & strength 

Back squat 

3-3-3-3-3  (c/ pausa de 3'' embaixo)

Começa com 60%

C)

WOD 

10 power clean (135/95) 

10 burpee

5 rounds for time

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ENDURANCE

A)

Warm-up - 10'

100m run

8 russian swing

6 burpees 

4 strict pull-up

B)

Movimentos do treino

C)

WOD 

460m run COM med ball (20/14) 

200m farmer walk (48/32) 

30 hang power clean (135/95) 

30 front squat (135/95) 

30 T2B 

200m farmer walk 

460m run SEM med ball

WOD 24/8/2015 - segunda-feira

A)

Warm-up

AMRAP - 10'

20 DU

60m sprint

15 OHS (PVC)

B)

EMOM - 12' 

Snatch grip

1 shrug 

1 high pull 

1 snatch

C)

WOD

AMRAP - 10'

6 HSPU 

12 wall ball 

200 m run

WOD 21/8/2015 - sexta-feira

A)
Warm-up
Mobility (PVC + barbell)

B)
EMOM - 8'
1 hang power snatch
1 hang squat snatch
1 squat snatch

C)
WOD
AMRAP - 5'
10 barbell jumping squat (45/35)
15 sit-up butterfly
20 DU

2' rest

AMRAP - 5'
20 DU
15 sit-up butterfly
10 pull-up

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ENDURANCE

A)
Warm-up - 5'
DU

B)

WOD
5 km run
For time

Atenção: não haverá LPO às 11h.

WOD 20/8/2015 - quinta-feira

A)

Warm-up - 15'

Mobilidade, flexibilidade e liberação miofascial (bands, lacrose ball e foam roller)

B)

Strength 

EMOM - 6' 

5 Shoulder press (DB ou KB)

C)

WOD
200m run
15 power clean (95/65)

10 OH step lunge (95/65) 

3 rounds for time

Atenção: nesta sexta, dia 21/8, não haverá LPO às 11h.

WOD 19/8/2015 - quarta-feira

A)

Warm-up - 10' Mobility (PVC + barbell)

5 GOH

5 good morning

5 back squat 

5 shouder press

+ Burgener (clean grip)

B)

Strength - 15'

1 RM Clean

C)

WOD

EMOM - 10'

A cada minuto:

6 American swings (24/16) 

4 burpees 

2 pull-ups 

WOD 18/8/2015 - terça-feira

A)

Warm-up

Tabata - 8'

B)

Skill & Strength - 15'

Back squat (speed work)

3-3-3-3-3 (50%)

C)

WOD
25 -20-15-10-5
Power snatch (95/65)

Wall ball (20/14)

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

ENDURANCE

A)

Warm-up

1 km run

B)

Partner  WOD

200 DU/600 SU

40 box jumps

200m walking OH plate (45/35)

40 Curtis P (115/75) 

200m carry your barbell 

40 American swing (24/16) 

200m carry your partner

40 burpees 

200m run 

For time 

WOD 17/8/2015 - segunda-feira

A)

Warm-up - 10' 

Mobility (PVC) + barbell Burgener snatch grip

B)

Skill & strength

EMOM - 8'

A cada minuto:

2 hangs squat snatch (95+lb/65+lb)

1 OHS (95+lb/65+lb)

C)

WOD 

3 rounds for time 

10 burpee pull-ups

12 front squats (135/95)

15 box jumps

WOD 14/8/2015 - sexta-feira

A)

Warm-up

Tabata - 4' 

Jumping jack alternado com air squat

B)

EMOM - 6' 

1 push press +1 split jerk

C)

WOD 

400m run 

12 deadlift (225/155)

21 box jump

3 rounds for time

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

ENDURANCE 

A)

Warm-up (cap time 10')

5-10-15-20-25-20-15-10-5

DU unbroken (se quebrar, recomeça a contagem que errou)

B)

Movimentos do treino - 5'

C)

WOD 

1 milha run

21/15/9

Wall ball + push-up

5 rope climbing 

21/15/9

Thruster (45/35) + burpee

1 milha run

For time

WOD 13/8/2015 - quinta-feira

A)

Warm-up

3 rounds NOT for time 

15 squats

10 push-ups

5 burpees

 

B)

Mobility 

C)

Skill 

Push press (95/115) (55/85)

3-3-3-3-3

D)

WOD 

30 KB lunges (24/16)

30 jump squats 

30 sit-up (V-up) 

30 HSPU 

30 pistols 

30 box jumps 

30 American swings 

1000m run 

For time

WOD 12/8/2015 - quarta-feira

A)

Warm-up

Mobility (PVC) + Burgener

B)

Strength

EMOM - 10'

Inicia com 115/75 e tenta terminar com 155/115

1 power clean 

1 squat clean 

1 push jerk 

C)

WOD 

AMRAP - 12'

200m run 

8 hang power clean (115/75)

4 Shoulder to OH (115/75)

12 C2B/pull-up

WOD 11/8/2015 - terça-feira

A)

Warm-up 

AMRAP - 6'

100m run

15 deadlift KB

20 air squat

B)

Strength

Back squat (85%)

3-3-3-3-3

C)

WOD 

15/12/9/12/15

Russian swing (heavy) (32/20)

Walking lunges 

T2B 

For time

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

ENDURANCE

A)

Warm-up

Igual ao warm-up da casa

B)

Skill & strength

Snatch balance

2-2-2-2-2

C)

WOD 

920 m run 

3 rounds de:

6 front squat (155/105)

6 barbell row (155/105)

920m run

WOD 10/8/2015 - segunda-feira

A)

Warmup 

AMRAP - 6' 

30 jumping jacks 

30 PVC shoulders mobility

30 step lunges

B)

Passar movimentos do treino

C)

WOD

Cap time 8'

1km run + máx MU (rx) / pull-up (scale)

Rest 2' (cronômetro não para)

80 DU

60 wall ball (20/14) 

40 box jump over 

20 deadlift (275/185) 

For time 

WOD 7/8/2015 - sexta-feira

A

Warm-up

Mobility (PVC) + Barbell (5 GOH, 5 good morning, 5 back squat)

3 rounds

B)

Achar carga do treino (135/95)

C)

WOD

"The Chief"

AMRAP - 3'

3 power clean (135/95)

6 push-up

9 air squat

Rest 1'

5 rounds

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

ENDURANCE

A)

Warm-up 

5' DU + Mobility (PVC)

B)

Achar carga do treino (135/95)

C)

WOD
30 C&J (135/95)
1 milharun
5 rope climbing
1 milha run
30 burpees
For time

WOD 6/8/2015 - quinta-feira

A)

Warm-up

3' row

3' DU

3' run

B)

Skill - 10'

Pistol (+ variações)

C)

WOD
100 DU

20 box jump over 

200m OH plate (45/35) - caminhando ou correndo / descer a anilha = 3 burpees

20 curtis P (115/75) 

200m run 

20 american swing 

100 DU
For time

WOD 5/8/2015 - quarta-feira

A)

Warm-up

100m run

30 passagens de PVC
20 american swing (20/14)

10 dog strech 

3 rounds NOT for time

B)

Técnica

Clean - High pull

3-3-3-3-3

C)

WOD

200m run

10 clusters (115/75)

15 burpees

4 rounds for time

WOD 4/8/2015 - terça-feira

A)

Warm-up - 12' 

3 'DU 

+ Tabata - 4' air squat 

+ Tabata - 4' back extension

B) Strength - 20'

Back squat )60%)

10-10-10

C)

Achar a carga do treino

D)

WOD

AMRAP - 10'

5 SOH (115/75) 

10 deadlift (115/75)

15 box jump

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

ENDURANCE

A)

Warm-up 

30 DU 

200m run 

3 rounds

B)

Strenght 

EMOM - 8' (95/65) 

1 hang power snatch 

1 hang squat snatch 

2 OHS

C)

WOD 

50 cal row 

50 box jump 

50 push-up 

50 russian swing

500m run

WOD 3/8/2015 - segunda-feira

A)

Warm-up - 6' 

460m run + mobility (PVC)

B)

Técnica - 20'

Snatch

5x 3 pause snatch

C)

WOD (Qualifier do Monstar)

AMRAP - 3'

3 GOH (135/95)

6 Bar facing burpees over the barbell

1' transição

AMRAP - 4' 

4 thrusters (115/75)

8 C2B

1' transição

AMRAP - 5' 

5 OHS (95/65)

10 T2B