quarta-feira, 30 de dezembro de 2015

segunda-feira, 28 de dezembro de 2015

domingo, 27 de dezembro de 2015

terça-feira, 22 de dezembro de 2015

WOD 23/12/2015 - quarta-feira



100 DU
90 OH walking lunges (45/35)
80 sit-ups butterfly
70 SDHP kb (24/16)
60 box jumps
50 American swings (24/16)
40 pull-ups
30 breaks
20 HSPU
10 pistols
460m run

FELIZ NATAL, FAMÍLIA 1000!


segunda-feira, 21 de dezembro de 2015

WOD 22/12/2015 - terça-feira

A)
Warm-up - 9'
30" plank
30" rest
30" med clean
30" rest
30" jumping jack
30" rest

B)
Hero WOD "Erin"
15 DB Split Cleans 
21 Pull-ups
5 rounds for time

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ENDURANCE

WOD "5 em 1"
WOD 1
500m row 
40 air squats
30 sit-ups remador 
20 push-ups 
10 pull-ups 
WOD 2
200m run 
15-12-9
Shoulder press (45/35lb) 
Sit-up V-up 
Swing russo (24/16lb) 
200m run 
WOD 3 
21/15/9 
SDHP KB (24/16lb) 
Box jump 
WOD 4
320m run 
15-12-9 
Wall ball (20/14lb) 
Sit-up butterfly 
Push-up hand release 
WOD 5 
460m run 
30 pull-ups 
30 burpees


domingo, 20 de dezembro de 2015

WOD 21/12/2015 - segunda-feira

A)
Warm-up - 10'
5' SU/DU
5' 5 GOH + 5 good morning + 5 hang power clean

B)
EMOM - 7'
5 hang squat clean (115/75)

C)
WOD 1
1km row

WOD 2
AMRAP - 6'
20 squats
5 burpees
10 sit-ups (canivete)

quinta-feira, 17 de dezembro de 2015

WOD 18/12/2015 - sexta-feira

A)
Warm-up - 10'
100m
10 GOH
10 good morning
10 back squats

B)
Strength 
Bech Press
4-4-4-4-4

C)
WOD
400m run
15 power snatch (95/65lb)
400m run
15 OHS
400m run
15 snatch squat
For time

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ENDURANCE

A)
Warm-up - 20' 
20-18-16-14-12-10-8-6-4-2
PVC through the body 
PVC OHS
Step up 
DU

B)
Preparar carga do treino

C)
WOD 
10 box jumps 
15 OHS (95/65lb) 
460m run
4 rounds for time

WOD 17/12/2015 - quinta-feira

A)
Warm-up - 10'
50 SU
40" plank
30 lunges step
20 swings russos
10 push-ups

B)
Strength
Front squat
1-1-1-1-1 (90% a 100%)

C)
WOD
20 American swings
20 goblet squats
10 power clean
10 hang squat clean (95/65)
4 rounds (cap time 12')

segunda-feira, 14 de dezembro de 2015

WOD 15/12/2015 - terça-feira

A) 
Warm-up
EMOM - 9'
Min1: 10 GOH
MIn2: 30squats
MIn3: 10OHS

B)
Strength
Strict pull-up
5-5-5-5-5 (carga)

C)
WOD
200m run
15 wall balls (20/14)
9 burpees
7 rounds (cap time 20')

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ENDURANCE

A)
Warm-up 
AMRAP - 3' 
10 wall balls 
10 push-ups
 
Rest 1' 

AMRAP - 6' 
10 box jumps 
10 push-ups on the box 
10 dips on the box 
10 reverse burpees 

Rest 1' 

AMRAP - 9'
200m run 
10 American swings 
10 russian twists

B)
WOD
250m row
10 thrusters (45/35)
20 burpees
320m run
5 rounds for time

domingo, 13 de dezembro de 2015

WOD 14/12/2015 - segunda-feira

A)
Warm-up 
3'
30" squat
30" rest

3'
30" hollow rock
30" rest

3'
30" jumping lunge
30" rest

B)
Strength
Lunge reverse
(65% a 75%)
10-10-10 (em cada perna)

C)
WOD
14.1
AMRAP - 10'
30 DU
15 power snatch (75/55lb)

quinta-feira, 10 de dezembro de 2015

WOD 11/12/2015 - sexta-feira

A)
Warm-up
50 jumping jacks
40" plank
30 squats
20 swings russo (16/12)
10 push-ups
3 rounds

B)
Strength
OHS
5-5-5-5-5 (70%)

C)
WOD
AMRAP - 10'
10 pistols
12 box jumps over
10 paralelas ou ring dips

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ENDURANCE

A)
Warm-up
AMRAP - 12'
30 DU
20 Wall balls
10 push-ups

B)
Strength 
EMOM - 10'
A cada 2 min:
2x: 1 snatch push press + 1 OHS com pausa de 2"

C)
WOD
AMRAP - 25'
3 hang power clean (135/95lb)
2 alternating lunges
1 SOH
460 m run



quarta-feira, 9 de dezembro de 2015

WOD 10/12/2015 - quinta-feira

A)
Warm-up
5' DU
5' mobilidade (rolo/lacrose/elástico)

B)
WOD
50 DU
50 sit-ups
10 hang squat clean (115/75)
40 DU
40 sit-ups
10 hang squat clean
30 DU
30 sit-ups
10 hang squat clean
20 DU
20 sit-ups
10 hang squat clean
10 DU
10 sit-ups
10 hang squat clean

C)
Desafio
3' Max pull-ups

terça-feira, 8 de dezembro de 2015

WOD 9/12/2015 - quarta-feira

EXCEPCIONALMENTE HOJE, TREINOS SOMENTE A PARTIR DAS 17H!

A)
Warm-up - 10'
100m run
20 step lunges
10 jump squast
30" pull-up hold
40" plank

B)
Back squat - 15'
3-3-3-3-3 (85%)
com 3" embaixo 

C)
WOD
Benchmark "Diane"
21/15/9
Deadlift (225/155)
Handstand push-ups

segunda-feira, 7 de dezembro de 2015

WOD 8/12/2015 - terça-feira

A)
Warm-up
8 thrusters (45/35lb)
10 good morning
12 muscle snatch 
3 rounds - 1' rest entre eles


B)
EMOM - 6'
10 thrusters (75/55lb)

3' rest

EMOM - 6'
4x: 1 snatch high pull + 1 snatch full (75/55lb)

C)
WOD
3' cal row

2' rest

3' DU

2' rest

3' suicídio 40m

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ENDURANCE

A)
Warm-up
AMRAP - 10'
20 DU
20 Pvc (frente/atrás)
10 good morning
10 mountain climbing

B)
Strength (10')
Deadlift
4 65%
6 75%
6 85%

C)
WOD
1.600m run
40 pull-ups
30 HSPU
1.000m row
30 HSPU
40 pull-ups
1.600m run
For time


domingo, 6 de dezembro de 2015

WOD 7/12/2015 - segunda-feira

A)
Warm-up
EMOM - 12'
min1: 30 squats
min2: 10 burpees

B)
15'
Front squat
10 65%
10 75%
Max 85%

C)
WOD
320m run
15 front squats (95/65)
25 push-ups
Cap time: 18'

quinta-feira, 3 de dezembro de 2015

WOD 4/12/2015 - sexta-feira

A)
Warm-up 
10' run

B)
EMOM - 9'
5 hang snatch squat (95/65)

C)
WOD
3 rounds do Benchmark "Cindy"
       5 pull-ups
     10 push-ups
     15 squats
+
20 K2E
400m run

5 rounds (cap time: 18')

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

ENDURANCE

A)
Warm-up
AMRAP - 5' (45/35)
5 GOH
5 good morning 
5 Shoulder press 
5 back squat 

B)
Strength & conditioning 
5 GOH (185/125lb) 
10 GOH (155/105lb) 
15 GOH (115/75lb) 
20 GOH (95/65lb) 
For time (cap time 20') 

C)
WOD 
EMOM - 28'
A cada 4 min:
400m run

quarta-feira, 2 de dezembro de 2015

WOD 3/12/2015 - quinta-feira

A)
Warm-up - 10'
10 power clean
10 front squat
10 shoulder press

B)
Push jerk
5-5-5

Split jerk
3-3-3

Back squat
7-7-7

C)
WOD
10 power clean (95/65)
10 front squat
10 push press
3 rounds for time

terça-feira, 1 de dezembro de 2015

WOD 2/12/2015 - quarta-feira

A)
Warm-up
EMOM - 9'
Min1: 45" plank
Min2: 40 jumping jacks
Min3: 20 OHS (PVC)

B)
WOD
2 rounds
25 KB swing (24/16kg)
20 wall balls (20/14lb)
15 pull-ups/C2B

Rest 5'

2 rounds
20 KB swing (24/16kg)
15 wall balls (20/14lb)
10 pull-ups strict

Rest 5'

For time
65 KB swing (24/16kg)
40 wall balls (20/14lb)
10 C2B + 10 pull-ups strict