WOD 30/10/2015 - sexta-feira

A

Warm-up

EMOM - 12' (barra)

min 1 - 15 Back squat (45/35)

min 2 - 15 GOH 

min 3 - 20 Hang power clean 

B)

Mov. do WOD e cargas 

C)

WOD

Hero "DT"

12 Deadlift 

9 Hang power clean

6 Push jerk

(155/110)

5 rounds for time

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

ENDURANCE

A)
Warm-up

B)
WOD
200m run
30 DU
40 American swings
200m run
40 DU
30 American swings
400m run
50 DU
20 American swings
400m run
60 DU
10 American swings

WOD 29/10/2015 - quinta-feira

A)

Warm-up

5' corda

5' burgener (barra)

B)

Técnica e cargas para o WOD

C)

WOD

320m run

15 power clean

10 T2B ou T2R

10 pistol (5 cada perna)

5 rounds for time

WOD 28/10/2015 - quarta-feira

A)

Warm-up

30" pull-up hold

30 squats

30 russian swings (20/12)

3 rounds 

B)

Strength

Front squat (90% PR)

1-1-1-1-1

C)

WOD

Benchmark "Nancy"

400m run

15 OHS (95/65)

5 rounds for time

WOD 27/10/2015 - terça-feira

A)

Warm-up - 10'

Mobilidade, lacrose, ketllebell

B)

Strength

Push Press (80% PR)

5-5-5-5-5

C)

WOD

Competição de remo por baterias

WOD 26/10/2015 - segunda-feira

A)

Warm-up

EMOM - 9'

1' - 40 jumping jacks

2' - 45'' plank

3'- 15 squats + 10 burpees (1ª fase)

B)

WOD

EMOM - 6'

10 wall balls

5 burpees

2' rest

EMOM - 5'

15 American swings (24/16)

10 jumping squats

2' rest

EMOM - 4'

10 pull-ups 

25 DU

WOD 23/10/2015 - sexta-feira

A)

Warm-up

20 russian swings

20 squats

20 swings unilaterais

10 goblet squats

B)

Movimentos do WOD

C)

WOD

Min 0-3:

6 Hang squat clean (115/75)

20 DU

Min 3-5: rest

Min 5-8

4 Squat clean (115/75)

25 DU

Min 8-10: rest

Min 10-15

8 Power clean (115/75)

30 DU

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ENDURANCE

A)
Warm-up
mesmo da casa

B)
Movimentos do WOD

C)
WOD
400m run
3 rounds benchmark "Cindy"
400m run
10 power snatch (95/65)
400m run
10 C&J (96/65)
400m run
3 rounds benchmark "Cindy"
For time!

WOD 22/10/2015 - quinta-feira

A)

Warm-up

200m run

40'' plank

30 squats

20 sit-ups

10 push-ups

3 rounds

B)

Strength

Deadlift (80% PR)

3-3-3-3-3

C)

WOD

10 ring dips

10 K2E

5 HSPU strict

5 rounds

(Cap time: 101)

WOD 21/10/2015 - quarta-feira

SNATCH DAY

A)

Warm-up - 10'

20 mobility PVC

20 OHS

20 Snatch balance

20 Muscle snatch

B)

EMOM - 7' (45/35)

2 Power snatch

2 OHS

2 Balance snatch

C)

EMOM -  7' (carga +)

1 Hang power snatch

1 Hang squat snatch

1 Squat snatch

D)

WOD

30 squat snatch (75% PR)

Cap time: 10'

WOD 20/10/2015 - terça-feira

ENDURANCE DAY

A)

Warm-up + movimentos do WOD

B)

WOD

Benchmark "Kelly"

400m run

30 box jumps

30 wall balls (20/14)

5 rounds

WOD 19/10/2016 - segunda-feira

A)

Warm-up

Tabata:

Jump squat

Plank

Back squat (45/35)

B)

Strength

Back squat

2-2-2-2-2 (85%)

C)

WOD

Burpee

DU

30-20-10

60-90-120

WOD 16/10/2015 - sexta-feira

A)
Warm-up
920m run
Mobility PVC

B)
Strength
Front squat (85% PR)
2-2-2-2-2

C)
WOD
5 squat cleans (135/95)
5 split jerk
5 back squats

5 rounds
2' rest - entre os rounds

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

ENDURANCE

A)
Warm-up - 10'
PVC + KB

B)
WOD
1 km run/row

2' rest

30 squat cleans (125/85)

2' rest

1 km run/row

WOD 15/10/2015 - quinta-feira

A)
Warm-up
10 box jumps
20 sit-ups
30 squats
40 jump jacks
50 SU

B)
Movimentos e cargas WOD

C)
WOD
460m run
20 power snatches (95/65)
20 burpee plate jumps
3 rounds for time

WOD 14/10/2015 - quarta-feira

CLEAN DAY

A)
Warm-up
PVC + barra - 5 reps cada:
GOH
Good morning
Back squat
Push-press

B)
15'
3-position clean squat
3X3 drop clean

C)
EMOM - 12'
(135/95)
1 power clean
1 hang squat clean
1 front squat

WOD 13/10/2015 - terça-feira

A)
Warm-up - 10'
200m run
20 step lunges
10 push-ups
20 rows alternados (KB) (20/12)

B)
Strength
Thruster
5-5-5-5-5

C)
EMOM - 16' (75/55)
min 1: 10 thursters
min 2: 10 C2B/pull-up

WOD 9/10/2015 - sexta-feira

MESMO TREINO TODOS OS HORÁRIOS! 

A)

Warm-up

Tabata:

Air squat

B)

Strength

Back squat (80%)

3-3-3-3-3

C)

WOD

4x 200m run

1' rest (entre os rounds)

3x 400m run

1'30 rest (entre os rounds)

2x 800m run

3' rest (entre os rounds)

WOD 8/10/2015 - quinta-feira

A)

Warm-up

5' row
5' mobility (PVC / barra)

B)

WOD

Benchmark "Hellen"
400m run

21 American swings

12 pul-ups
3 rounds for time

WOD 7/10/2015 - quarta-feira

A)

Warm-up - 10' (em dupla)

5-10-15

Swing russo

B)

Movimentos e carga para o WOD

C)

WOD

100 DU

15 clean & jerk (135/95)

3 rounds for time

WOD 6/10/2015 - terça-feira

A)

460m

20 steps lunge

20 sit-ups (remador)

20 speed climbing

460m run

B)

Front squat

80%

3-3-3-3-3

C)

AMRAP - 10'

5 strict pull-ups

10 pistols

15 clapping push-ups

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

Endurance

A)

Mesmo warm-up do treino da casa

B)

Movimentos + cargas do WOD

C)

1km run

3 rounds

10 power cleans

10 front squats

15 deadlifts

1km run

Carga (95/65)

WOD 5/10/2015 - segunda-feira

A)

2 rounds (cap time: 10')

50 jump jacks

40 SU

30 squats

40'' plank

200m run

B)

12'

3 power snatch (touch and go)

C)

WOD - 16'

Minuto 1-4

5 hang power snatch (95/65)

15 jump squats

Minuto 5-8

5 burpees

60m sprint

Minuto 9-12 

5 thrusters (95/65)

10 T2B

Minuto 13-16

10 pull-ups

25 DU

WOD 2/10/2015 - sexta-feira

A)

10'

30 SU ou DU

20 sit-ups

10 push-ups

5 burpees

B)

Pull snatch

3-3-3-3-3 (110%)

C)

WOD

200m run

+

3 rounds

10 K2E

10 box jumps

+

460m run

+

3 rounds

10 T2B

10 burpees

200m run

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

Endurance

A)

Warm-up

1/2 Tabata de swing unilateral (KB máx 20 kg)

B)

Strength & conditioning
AMRAP - 6'

10 single arm KB C&J (5 cada lado)

10 wall balls (20/14)

C)

WOD
400m run

30 push-ups 

30 front squats (95/65) 

200m run 

30 T2B 

30 push presses (95/65) 

400m run 

For time