WOD 1º/10/2015 - quinta-feira

A)

EMOM - 12' 

1º min: 10 jump jacks + 10 primeira fase do burpee

2º min: 20 jump squats

3º min: 45'' plank

B)

Encontrar a carga p/ o treino

C)

WOD

EMOM - 21'

(155/110)

1 power clean + 1 hang squat clean + 1 squat clean

WOD 30/9/2015 - quarta-feira

A)

Warm-up

AMRAP - 10' 

9 jump squats 

5 burpees 

3 wall climbings 

100m run

B)

Strength & conditioning

EMOM - 8' (ênfase técnica)

3 push presses + 2 push jerks (115/75)

C)

WOD 

460m run 

20 box jumps over 

40 sit-ups butterfly 

60 step lunges 

3 rounds for time

WOD 29/9/2015 - terça-feira

A)

Warm-up

640m run 

+ 

Mobility (PVC)

B)

Strength & conditioning

EMOM - 10' (alternado)

1° min: 1 round benchmark "Cindy" 

2° min: 10 sit-ups DB

C)

WOD

AMRAP - 12' 

200m run 

12 deadlifts (115/85) 

8 hang power clean (115/85)

4 shoulder to OH (115/85)

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ENDURANCE

A)

Warm-up 

Mobility (PVC) + barbell 

5 GOH

5 good mornings 

5 power cleans 

5 front squats 

3 rounds

B)

Strength & conditioning

EMOM - 8' 

1 power clean + 2 front squats (155/115)

C)

WOD 

1km run 

50 box jumps 

600m run 

50 burpees 

200m run 

50 plates GOH

For time

WOD 28/9/2015 - segunda-feira

A)

Warm-up 

(Cap time - 10')

50 DU (ou 50 knee-ups)

50 air squats 

40 DU 

40 speed climbings 

30 DU 

30 sit-ups (remador)

20 DU 

20 push- ups 

10 DU 

10 reverse burpees

B)

Strength & conditioning

EMOM - 8' (ênfase técnica) 

2 hang squat snatch (95/65) + 1 OHS

C)

WOD 

AMRAP - 10' 

5 thrusters (135/95) 

5 box jumps 

5 HSPU 

5 T2B

WOD 25/9/2015 - sexta-feira

A)

Warm-up 

AMRAP - 8' 

100m run 

15 Russian swings ( Max 20kg )

15 sit-ups remador 

B)

StrengthEMOM - 8' (alternados )

Floor press 8 rep (135/95)
Pendlay row 8 rep ( mesma carga )

C)

WOD 
400m run 

10 hang power clean (95/65)

20 pull-ups 

4 rounds 

(Cap time 20')

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ENDURANCE

A )

Warm-up 

AMRAP - 8' 

20 DU 

10 Shoulder presses (45/35) 

30 back extensions

B)

WOD 

600m run 

15 push presses (135/95) 

3 Rope climbs

400 m run 

12 Push presses

2 rope climbs

200 m run 

9 push presses 

1 Rope climb

For time

WOD 24/9/2015 - quinta-feira

A)

Warm-up 

200m run 

10 GHD sit-ups 

20 back extensions 

30 air squat s

40 speed climbing 

50 polissapatos

200m run

B)

Strength & conditioning 

EMOM - 10' (115/85)

1 hang power clean 

1 power clean 

1 jerk 

1 front squat 

C)

WOD 

AMRAP- 12' 

200m run 

10 burpees box jump over 

20 KB SDHP (24/18)

WOD 23/9/2015 - quarta-feira

A)

Warm-up

(Cap time 10') 

200m run 

30 jumping jacks 

20 montain climbs 

10 PVC (frente/atrás)

5 reverse burpees 

3 rounds

B)

Movimentos do treino

C)

WOD 

AMRAP - 5' 

6 deadlifts (225/155) 

12 goblets lunge (24/18)

Rest 3' 

EMOM - 5'

2 power snatches (135/95)

Rest 3'

 

AMRAP - 5' 

4 front squats (135/95) 

8 burpees over bar

WOD 22/9/2015 - terça-feira

A)

Warm-up

30 jumping jacks 

5 wall climbs

30 back extensions 

10 dog strech 

30 step lunges 

5 wall climbs

B)

Strength 

Back squat 

3-3-3-3-3 (70% PR)

C)

WOD 

50 air squats

40 sit-ups butterfly 

30 wall balls (30/20)

20 pistols 

10 HSPU 

100m farmer walk (24+/16+)

2 rounds 

(Cap time: 20')

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ENDURANCE 

A)

Warm-up 

PVC mobility + barbell 

B)

EMOM - 10' 

(65% PR Power Clean)

A cada minuto:

1 power clean + 1 front lunge D 

+ 

1 power clean + 1 front lunge E 

C)

Strength 

30 cleans (185/135)

(Cap time: 6')

D)

WOD 

1.200 m run 

For time

WOD 21/9/2015 - segunda-feira

A)

Warm-up

Cap time 10'

Annie

B)

Strength - 20' 

Jerk

3-3-3-3-3

C)

WOD

7 squat clean (135/95) 

14 T2B 

3 rounds

+ 

30 burpees 

For time 

WOD 18/9/2015 - sexta-feira

A)

Warm-up - 12'

Tabata (alternado) 

L-sit bar 

Sit-up V-up 

Side plank (D/E)

B)

Movimentos do treino

C)

WOD 

AMRAP - 12' 

5 power snatches (115/85) 

10 wall balls (20/14) 

15 push-jerks (115/85) 

100m run

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ENDURANCE

A)

Warm-up 

Mesmo do treino anterior

B)

Movimentos do treino

C)

WOD 

460m run 

15 OHS (95/65) 

5 rounds for time

WOD 17/9/2015 - quinta-feira

A)

Warm-up - 9' 

3' DU/knee-up 

3' burpee 

3' air squat 

B)

Strength 

Bench press

5-5-5-5

C)

WOD 
AMRAP - 12'

200m run 

10 box jumps over 

20 sit-ups butterfly

WOD 16/9/2015 - quarta-feira

A)

Warm-up 

EMOM - 12' 

1° min: 40" plank hold 

2° min: 20 dumbbell sit-up (6 kg +)

3° min :40 speed climbing

B)

Strength - 15' 

OHS 

3-3-3-3-3

C)

WOD 

AMRAP - 12' 

8 deadlifts (225/165) 

12 C2B 

16 OH step lunges (45/35)

WOD 15/9/2015 - terça-feira

A)

Warm-up

5 rounds NOT for time 

5 russian swings 

5 gobblet squats 

10 nº 8 (somente baixo)

10 around the body (5 cada lado) (entre 6 e 16 kg)

B)

Strength & conditioning 

EMOM - 8' (95/65 progressivo)

1 hang power clean 

1 front squat 

1 squat clean

C)

WOD 

1 muscle bar

2 pistols (1 cada lado)

3 Dip na paralela

4 HSPU 

5 burpees box jump 

6 push-ups hand realese 

7 jump squats 

7 rounds for time

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ENDURANCE

A)

Warm-up

Mesmo do treino anterior

B)

Movimentos do treino

C)

WOD 

300 DU 

+

4 rounds 

5 man makers (máx 35)

10 T2B 

15 burpees on the plate (25 +)

+

300 DU 

For time

WOD 14/9/2015 - segunda-feira

A)

Warm-up
4 rounds NOT for time

200m run

15 push press (45/35)

20 swing unilateral (10 cada lado) (entre 10 e 20 kg

B)

Técnica snatch + achar carga do treino (Max 15')

C)

WOD 

30 DU 

10 hang power snatch (115/85)

5 rounds for time

WOD 11/9/2015 - sexta-feira

ATENÇÃO, GALERA!

Vai ter subida na corda.

Levem seus equipamentos: luvas, calça, shin skins, meião etc.

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A)

Warm-up - 12' 

200m run 

40 sit-ups butterfly 

40 step-ups (no degrau)

20 Russian swings (10 a 20)

20 wall balls (6 a 14)

B)

Strength & conditioning 

AMRAP - 6' 

3 rope climbs 

5 power C&J (155/115)

C)

WOD 

8 deadlifts (225/165)

10 burpees over the bar 

12 C2B

3 rounds for time

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ENDURANCE

 

A)

Warm-up 

EMOM - 8' 

Minuto 1: 12 Americans swing (10 a 20)

Minuto 2: 24 DU

B)

Strength & conditioning 

AMRAP - 6' 

5 burpees 

5 power cleans (135/95) 

5 push-presses (135/95)

C)

WOD 

800m run 

40 DU 

4 rope climbs

600m run 

30 DU 

3 rope climbs 

400m run 

20 DU 

2 rope climbs

200m run 

10 DU 

1 rope climb 

For time

WOD 10/9/2015 - quinta-feira

A)

Warm-up 

460m run 

20 V-ups 

15 back extensions 

10 dog strech 

+

5 GOH (20/15)

5 Good morning

5 Shoulder press

3 rounds

B)

Construir carga do treino

C)

WOD 

3 MU 

6 SOH (145/105) 

9 T2B

6 rounds for time

WOD 9/9/2015 - quarta-feira

A)

Warm-up

10-9-8-7-6-5-4-3-2-1 

Jumping jack

Air squat

PVC (frente/atrás) 

Hollow rock

B)

Strength & conditioning 

EMOM - 6' 

5 power snatches (95/65)

C)

WOD 

400m run 

15 floor presses (135/95) 

10 strict pull-ups

3 rounds for time

WOD 8/9/2015 - terça-feira

A)

Warm-up - 10'

100m run

10 bulgarians squat (cada lado / sem carga)

5 push-ups hand realese

4 rounds

B) 

Strength & conditioning 

EMOM - 8' (construir carga) 

5 OHS

C)

WOD 

5 squat cleans (135/95) 

10 burpees plate GOH  (35/25)

15 box jumps over

4 rounds for time

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

ENDURANCE 

A)

Warm-up - 5' 

DU 

B)

Skill - 10'

Rope climb

C)

WOD

800m run 

30 wall balls (20/14) 

30 box jumps

4 rounds for time

WOD 4/9/2015 - sexta-feira

A)

Warm-up - 12' 

Tabata alternado: 

Step lunge 

DU 

Sit-up

 

B)

Strength & conditioning 

EMOM - 6' 

5 push press (65% PR)

 

C)

WOD 

400m run 

10 pendlay row (135/95) 

12 HSPU 

14 T2B

3 rounds

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ENDURANCE

 

A)

Warm-up - 5' 

DU e variações

 

B) Strength & conditioning 

9/6/3 Power clean (85% PR)

18/12/6 HSPU 

Time cap - 12'

 

C)

WOD 

800m run 

Double light Fran (45/35) 

42/30/18

Thurster

Pull-up

800m run 

For time

WOD 3/9/2015 - quinta-feira

A)

Warm-up

6' run

B)

Skill & Drills - 10' 

Movimentos ginásticos 

C)

Strength & conditioning 

EMOM - 6' 

5 power snatch (65% PR)

 

D)

WOD 

3x AMRAP - 2' 

2 box jumps 

8 American swings 

Rest 1' entre os rounds 

Rest 3'

3x AMRAP - 2' 

2 box jumps 

8 wall ball sit-ups

Rest 1' entre os rounds

WOD 2/9/2015 - quarta-feira

A)

Warm-up - 10'

PVC + barbell 

5 GOH 5 rep 

5 Good morning  

5 Shoulder press

3 rounds

B)

Strength & conditioning

EMOM - 8' 

Jerk (65% PR)

C)

WOD

AMRAP - 12' 

100m run 

10 burpees 

5 MU ou 10 C2B ou 15 pull-ups

 

4' rest

4 rounds

3 deadlifts (70% de 2 RM)

15 wall balls (20/14) 

(Time cap: 7')