segunda-feira, 30 de novembro de 2015

WOD 1º/12/2015 - terça-feira

A)
Warm-up
3' corda
3' mobilty/lacrose/elástico
4' 10 squats
20" plank

B)
12'
3-position squat clean
5 (60% PR)
5 (65%)
3 (75%)
3 (85%)

C)
WOD
200m run
15 power clean (115/75lb)
200m run
15 front squat (115/75lb)
200m run
15 squat clean (115/75lb)
200m run
16 front lunges (115/75lb)
For time

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

ENDURANCE

A)
Warm-up 
AMRAP 6' 
5 pull-ups 
10 push up 
15 air squat 

B)
Strength & conditioning 
EMOM - 10'
A cada 2 min:
BACK SQUAT 
6 (70% PR) 
4 (80%) 
2 (90%)
4 (85%) 
6 (75%) 

3' rest

EMOM - 4' (saindo do rack)
1 front squat + 1 jerk (165/115lb)
1 front squat + 1 jerk (185/125lb)
1 front squat + 1 jerk (205/135lb)
1 front squat + 1 jerk (215/145lb) 

C)
WOD 
25 SOH (95/65lb) 
5 MU (10 C2B/15 pull-ups)
200m run 
20 SOH 
4 MU 
200m run 
15 SOH 
3 MU 
200m run 
10 SOH 
2 MU 
200m run 
5 SOH 
1 MU 
For time

WOD 30/11/2015 - segunda-feira

A)
EMOM - 12'
min1: 10 primeira fase do burpee + 10 push-ups
min2: 30 squats
min3: 40 speed climber

B)
Deadlift
10 (50% PR)
10 (60%)
8 (75%)
6 (85%)
4 (90%)

C)
WOD
AMRAP min 0-3
15 jump squats
10 pull-ups
5 clapping push-ups

Min 3-5 rest

AMRAP min 5-8
8 pistols
8 burpees

Min 8-10 rest

Min 10-13
Max mountain climber

quinta-feira, 26 de novembro de 2015

WOD 27/11/2015 - sexta-feira

"ENDURANCE DAY"

A)
Warm-up 
AMRAP - 6' 
40 DU 
30 back extensions 
20 sit-ups (remador) 
10 squat jumps

B)
Strength 
EMOM - 8' 
2 squat snatch (75-80% PR)

C)
WOD 
460m run 
10 power snatch (135/95lb)
20 T2B 
460m run 
10 MU/15 C2B/20 pull-ups/20 push-ups 
20 SOH (135/95lb) 
460m run 
20 T2B 
30 HSPU 
460m run 
20 burpees 
30 dip parallel
For time

quarta-feira, 25 de novembro de 2015

WOD 26/11/2015 - quinta-feira

A)
Warm-up - 10' 
200m run
1' rest 
400m run
1' rest 
600m run
walk 200m

B)
Strength
EMOM - 10'
A cada 2':
2 front squats (85% PR)

Depois:

4 rounds (TnG) - 15'
5 power clean (70-75% PR)
5 power clean (80%)
5 power clean 80-85%) 
5 power clean (85% +)

C)
WOD 
10 hang squat clean (155/105lb)
10 C2B 
20 box jumps over
3 rounds for time

terça-feira, 24 de novembro de 2015

WOD 25/11/2015 - quarta-feira

A)
Warm-up - 10'
3 rounds NOT for time 
200m run + 10 burpees

B)
Conditioning & Efficiency 
4 rounds for time (15') 
10 box jumps 
10 T2B 
10 pistols

C)
WOD 
AMRAP - 3' 
10 deadlifts (185/135 lb) 
20 wall balls (30/20lb) 

3' rest

AMRAP - 4' 
5 squat clean (155/105lb) 
10 C2B 

4' rest
AMRAP - 5' 
5 OHS (135/95lb) 
20 DU

segunda-feira, 23 de novembro de 2015

WOD 24/11/2015 - terça-feira

A)
Warm-up - 6'
460m run + mobility shoulder

B)
EMOM - 10'
A cada 2':
BACK SQUAT 
Set 1 -  6 (65% PR) 
Set 2 - 4 (75%) 
Set 3 - 2 (85%) 
Set 4 - 2 (90%)
Set 5 - max reps (85%)

C)
WOD 1
AMRAP - 6' 
5 deficit HSPU (55/45lb) 
10 SOH (155/105lb) 
30 DU 

5' rest

WOD 2
EMOM - 10'
A cada 2':
6 burpees 
8 Sit-up (V-up)
10 American swings (24/16lb)

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

ENDURANCE

A)
Warm-up 
10 x 100m SU knee-up

B)
Conditioning
EMOM - 10'
A cada 2':
1 rope climbing 
6 pistols

C)
WOD 
2 front rack lunges (135/95lb) 
4 hang power clean (135/95lb) 
100m run
5 rounds for time



domingo, 22 de novembro de 2015

WOD 23/11/2015 - segunda-feira

A)
Warm-up (time cap: 12') 
3 rounds:
10 thrusters (45/35lb) 
10 supines ring row 
20 back extensions (braços em Y overhead) 
Rest 1' 
3 rounds: 
10 HSPU 
10 pull-ups 
10 push-ups

B)
Strength - 12'
Deadlift 
10 (50% PR) 
10 (60%) 
10 (70%) 
8 (75%) 
6 (85%)

C)
WOD 
10 OHS (135/95) 
10 box jumps
10 thrustes 
10 power cleans  
10 burpee pull-up
10 T2B 
10 power cleans 
10 thrusters
10 box jumps 
10 OHS
(135/95)
For time

quinta-feira, 19 de novembro de 2015

WOD 20/11/2015 - sexta-feira

A)
Warm-up - 10' 
3 rounds 
2 MU/6 strict pull-ups 
20 DU 
20" hand stand hold 
20 sit-ups (remador)

B)
Strength & conditioning
EMOM - 12' 
1 snatch (85% PR)

C)
WOD

8 push press (135/95lb) 
8 T2B
3 rounds

10 front rack step lunges (135/95lb)
10 box jumps
3 rounds

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

ENDURANCE
 
A)
Warm-up 
3 rounds 
2 MU/6 strict pull-ups 
20 DU 
20" hand stand hold 
20 sit-ups (remador)

B)
WOD 
800m run 
15 squat clean (95/65lb) 
400m run 
15 squat snatch (95/65lb) 
800m run 
For time

quarta-feira, 18 de novembro de 2015

WOD 19/11/2015 - quinta-feira

A)
Warm-up - 10' 
200m run 
30" L-sit hold 
6 strict dips paralela 
4 strict pull-ups 
2 strict HSPU 
3 rounds

B)
Strength & conditioning - 25'

EMOM - 6'
A cada 2 minutos:
1 front squat (85-90% PR) - saindo do hack 
6 HSPU
3' rest

For time 
10 GOH (185/135lb) 
1' rest
10 GOH (155/105lb)
1' rest
10 GOH (135/95lb)
(anotar tempo de cada round)

C)
WOD 
40 DU 
20 wall balls (30/20lb) 
10 C2B (adaptação: 15 pull-ups ou 15 push-ups)
3 rounds for time

terça-feira, 17 de novembro de 2015

WOD 18/11/2015 - quarta-feira

A)
Warm-up
200m run
1' rest
400m run
1' rest
600m run

B)
Skill & Drills - 15'
Movimentos ginásticos
*pistol
*MU 
*pull-up 
*dip (paralela) 
*HSPU

C)
WOD 
50 DU 
40 air squats 
30 sit-ups butterfly 
20 pistols 
10 HSPU 
3 rounds for time

segunda-feira, 16 de novembro de 2015

WOD 17/11/2015 - terça-feira

A)
Warm-up - 15' 
5 rounds 
100m run 
20 back extensions 
20 step lunges 
10 L-sit 
10 GHD 
10 PVC (frente/atrás)

B)
WOD

AMRAP - 4' 
2 MU 
8 deadlift (225/155lb) 

Rest 3'

AMRAP - 4' 
4 power clean (185/135lb) 
8 C2B 

Rest 3'

AMRAP - 4' 
4 front squat - sai do chão (135/95lb) 
8 T2B 

Rest 3'

AMRAP - 4' 
4 power snatch (135/95lb)
20 DU 

(adaptação MU = 6 C2B ou 9 pull-ups ou 12 push-ups /// adaptação C2B = 8 pendlay row) 

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

ENDURANCE 

A)
Warm-up
5 rounds
100m run
20 back extensions
20 step lunges
10 L-sit
10 GHD
10 PVC (frente/atrás)

B)
WOD 
460m run 
20 thrusters (45/35) 
10 burpees facing bar 
4 rounds for time




domingo, 15 de novembro de 2015

WOD 16/11/2015 - segunda-feira

A)
Warm-up
EMOM - 10'
Thrusters 
(a cada minuto aumento de 10lb/se não conseguir executar, ficar na carga/podemos 
dividir a barra)
1° min:  45/35lb - 10 reps 
2° min: 55/45lb - 8 reps 
3° min: 65/55 lb - 6 reps 
4° min: 75/65 lb - 4 reps 
5° min: 85/75 lb - 2 reps 
6° min: 95/85 lb - 1 rep 
7° min: 105/95lb - 1 rep 
8° min: 115/105lb - 1 rep 
9° min: 125/115lb - 1 rep 
10° min: 135/125lb - 1 rep

B)
Strength & conditioning 
Back squat
Saindo do rack - 10'
A cada 2 min (5 rounds):
1°: 6 reps - 65% PR 
2°: 4 reps - 75%
3°: 2 reps - 85% 
4°: 2 reps - 90%
5°: 4 a 6 reps - 85%

C)
WOD 
AMRAP - 6'
3 hang squat clean (135/95lb)
6 thrusters (135/95lb)
9 shoulder to OH (135/95lb) 
12 burpees 
3' rest
1 km run 
(anotar o tempo da corrida tb)

quinta-feira, 12 de novembro de 2015

WOD 13/11/2015 - Sexta-feira

A) Warm-up - 15'

3 Rounds
200 m Run
1 legless rope climb
10 HSPU
10 Push-ups
200 m Row 

B) WOD

Every 4' for 12' (3 sets)
320 m Run
50 DU

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

ENDURANCE 

A) Warm-up - 15'

3 Rounds
200 m Run
1 legless rope climb
10 HSPU
10 Push-ups
200 m Row 

B) WOD 

8 Front squats @ 80% - 2 RM
16 Burpees over the bar 
32 DU 
6 Front squats
12 Burpess over the bar 
24 DU 
4 Front squats 
8 Burpees over the bar 
16 DU

quarta-feira, 11 de novembro de 2015

WOD 12/11/2015 - Quinta-feira

A) Warm-up
Em dupla:
Tabata 
Weighted plank  @ 45/35 lbs
Tabata 
Sit-up wall ball @ 20/14 lbs

B) Strength & Conditioning 

Deadlift 
10 @ 50% - PR
10 @ 60% 
10 @ 70%
8   @ 70%
6   @ 60%

C) WOD

Mary meets DT 

3 Rounds for time

5 HSPU
10 Pistols
15 Pull-ups
12 Deadlifts @ 155/105 lbs
9 Hang power cleans @ 155/105 lbs
6 Shoulder to OH @ 155/105 lbs

WOD 11/11/2015 Quarta-feira

A) Warm-up
3 Rounds
30 DU
8 Dips (paralela)
1' Nose to wall handstand hold
10 L-sit 

B) Conditioning 
5 Rounds
100 m Run
1 MU
3 Push-presses @ 115/75 lbs
7 Burpees over the bar
3 Push-presses 
1 MU
Rest 1' between sets

C) WOD

EMOM- 12'
1 Snatch + 1 OHS @ 75-80%- Snatch PR 

segunda-feira, 9 de novembro de 2015

WOD 10/11/2015 - Terça-feira

A) Warm-up: 10' 

400 m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
200 m Run 
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
100m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups

B) Strength & Conditioning 

5 Sets of:

Clean deadlift + Hang clean + Clean + Jerk @ 75-80% de Jerk

3 Sets of:
45" Of ground to Over head @ 175/125 lbs 
45" rest 

C) WOD

EMOM 10' 
1º 15 Wall ball shots @ 30/20 lbs
2º 10 C2B pull-ups


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

ENDURANCE 

A) Warm-up: 10' 

400 m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
200 m Run 
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
100m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups

B) Strength & conditioning 

EMOM 8' 
3 Back squats @ 70% - 2 RM

C) WOD 
800 m Run
40 Step lunges @ 115/75 lbs (barra nas costas)
Max unbroken pull-ups/ max unbroken pendlay row
600 m Run
30 Step lunges
Max unbroken pull-ups
400 m Run
20 Step lunges
Max unbroken pull-ups 
*Anotar o número de pull-ups 


domingo, 8 de novembro de 2015

WOD 09/11/2015 - Segunda-feira

A) Warm-up 10' 
3 Rounds
200 m Run
2 Rope climb
2 Wall climb 
10 T2B

B) Strength & Conditioning 

5 Sets of :

5 Power cleans @ 215/135 lbs 
10 C2B pull-ups

Rest 5' 

5 Sets of :

100 m Run 
5 Power snatch @ 135/95 lbs

C) WOD 

AMRAP - 5'

10 Front squats @ 135/95 lbs
10 Pull-ups 
20 DU 

Ps. LEVEM MEIÃO E AFINS PARA ROPE CLIMB. 

quinta-feira, 5 de novembro de 2015

WOD 06/11/2015 - Sexta-feira

A) Warm-up

3 Rounds 
200 m Run
25 Shoulder to OH @ 45/35 lb

B) EMOM - 10'

1º min 1 Push-press @ 95/65 lb
2º min 2 Push-presses @ 105/75 lb
3º min 3 Push-presses @ 115/85 lb
4º min 4 Push-presses @ 125/95 lb
5º min 5 Push-presses @ 135/105 lb
6º min 6 Push-presses @ 145/115 lb
7º min 7 Push-presses @ 155/125 lb
8º min 8 Push-presses @ 165/135 lb
9º min 9 Push-presses @ 175/145 lb
10º min 10 Push-presses @ 185/155 lb

C) Every 2 minutes for 10 minutes

Back-squat
1º 6 reps @ 65% - PR
2º 4 reps @ 75%
3º 2 reps @ 85%
4º 2 reps @ 90%
5º 3 reps @ 85%

*Saindo do Hack.

D) WOD 

21 Thrusters @ 95/65 lb 
7 MU / 14 C2B
18 Thrusters 
6 MU / 12 C2B
15 Thrusters 
5 MU / 10 C2B
12 Thrusters 
4 MU / 8 C2B



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


ENDURANCE

A) Warm-up 6' 
DU

B) Strech & Mobility 15'

C) WOD

1200 m Run
40 Russian swings @ 24/16 kg
80 T2B
40 Russian swings 
1200 m Run 
For Time!