WOD 29/4/2016 - sexta-feira

A)

Warm-up

Benchmark "Annie"

Time cap: 10'

B)

Montar carga do treino e passar os movimentos (135/95)

C)

Conditioning 

AMRAP - 15'

5 power clean (135/95)

10 box jumps

15 wall balls (20/14)

Rest 2'

D)

Strength - 5'

Thruster (RM)

E)

WOD 

AMRAP - 10'

10 pistols

10 HSPU

10 T2B

10 snatch DB (5/5)

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

ENDURANCE 

A)

Warm-up

100m run

30" bar L-sit hold 

15 floor press (45/35)

15 pendlay row (45/35)l

15 dood morning (45/35)l

3 rounds

Rest 2'

B)

Conditioning 

AMRAP - 5'

10 Sumo jumping squat

20 speed climb

30 DU

C)

Strength - 10'

4 rounds

12 UNBROKEN back squat

*sai do chão e deve ser pesado 

*fazer como um EMOM - a cada 2'30

D)

WOD

400m run

20 hand release push-ups

400m run

20 A swings (24/16)

400m run

20 K2E 

400m run

20 deadlifts (mesma carga do back squat)

200m run

10 hand release push-ups

200m run

10 A swings

200m run

10 K2E 

200m run

10 deadlifts 

For time

WOD 28/4/2016 - quinta-feira

A)

Warm-up

50 jumping jacks 

40 speed climbing

30 air squats

20 hollow rocks 

10 push-ups

2 rounds

B)

Strength 

EMOM - 5'

6 front squat (155/115)

C)

Conditioning 

EMOM - 8'

1° min: 1 round do benchmark "Cindy"

2° min: 50 DU ou 100 SU (o mais rápido possível)

C)

WOD

1' box jump over 

1' thruster (75/45)

1' burpee

1' rest

3 rounds

WOD 27/4/2016 - quarta-feira

A)
Warm-up
Tabata - 8' (16 rounds)
Jumping jack
Sit-up (remador)
Superman
DU

B)
Técnica
Pistol

C)
WOD
Deadlift                  8 6 4
Power clean           7 5 3
Snatch                   6 4 2
Pull-up                   8 6 4
C2B                       7 5 3
Bar MU                  6 4 2
(115/85)

For time

WOD 26/4/2016 - terça-feira

A)

Warm-up 

20 jumping jacks

20 air squats 

20 sit-ups (remador)

2 rounds

+

10 back squats (45/35)

10 good morning (45/35)

10 montain climbers 

2 rounds

B)

Strength

BACK SQUAT

5 (70% PR)

4 (75%)

3 (80%)

2 (85%)

1 (90%)

1 (95%)

C)

WOD

AMRAP - 12'

20 DU

14 box jumps

12 HSPU

10 plates GOH (45/35)

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

ENDURANCE

A)

Warm-up 

100m run

10 sprawls

10 montain climbers

10 reverse burpees

10 sit-ups (remador)

3 rounds

B) 

Preparar a carga e movimentos do treino

C)

Strength & Conditioning

WOD

AMRAP - 12'

200m run

12 burpees

15 pull-ups

Rest 2'

AMRAP - 12'

400m run

21 T2B

12 sit-ups (V-up)

Rest 3'

AMRAP - 5'

Max. rep C&J (135/95) (95/65)

WOD 25/4/2016 - segunda-feira

A)

Warm-up 

100m run

15 russian swings (18/12)

10 goblet lunges KB (18/12)

2 rounds

+

Com barra:

5 high pull 

5 hang power clean

5 squat clean

2 rounds

B)

Strength - 10'

1 heavy single clean (não é PR)

C)

Conditioning

AMRAP - 5'

Máx clean (carga heavy single)

Rest 2'

AMRAP - 5'

400m run (somente 1x)

+

Max power clean (175/125)

(quem não conseguir com essa carga, manter a do heavy single)

D)

WOD

AMRAP - 8'

3 front squat + 1 jerk (135/95)

200m run (no poste: 10 jump squat e volta)

WOD 22/4/2016 - sexta-feira

A)

Warm-up

600m run

50 jumping jacks 

40 sit-ups (remador) 

30 KB deadlifts (24/18)

20 dinamic plank 

10 breaks

B)

Strength & Conditioning 

EMOM - 12'

A cada 2':

10 deadlifts (100% PC + 20lb)

10 pull-ups

C)

WOD

AMRAP - 15'

10 push presses

20 American swings (24/16)

10 target burpees 

40 DU

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

ENDURANCE

A)

Warm-up

50m walking lunges 

50m side skips

50m broad jump to air squat 

50m side skips

B)

Skill

EMOM - 10'

2 pistols (por perna)

C)

Strength

EMOM - 10' (construir carga)

10 front rack lunges (alternating legs) 

D)

WOD

1.600m run

WOD 20/4/2016 - quarta-feira

A)

Warm-up 

3' DU/SU

+

mobilidade

B)

Warm-up Burgener

1 sequência com PVC +2 sequências com barra

3 shrug

3 high pull

3 muscle snatch 

Snatch drop 

* 1ª caída 

* 2ª caída 

* 3ª caída 

3 snatch balance

C)

Técnica

HSPU

D)

WOD

Benchmark "ISABEL"

30 snatches (135/95)

Cap time: 12'

WOD 19/4/2016 - terça-feira

A) 

Warm-up

200m run

20 push-ups

3 rounds

B)

Strength 

Bench press

5-5-3-3-1-1-1

C)

WOD

600m run

25 box jumps over

20 American swings (24/16)

15 wall balls (20/14)

5 bar muscle-up (RX) / 10 C2B (SC)

15 wall balls

20 American swings

25 box jumps over

For time

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

ENDURANCE

A)

Warm-up 

AMRAP - 6'

100m run

10 shoulder presses (45/35)

10 step-ups (alternados)

10 reverses snow angel

B)
Construir carga do jerk (165/115)

C)
Strength & Conditioning 

AMRAP - 10'

8 push jerk (165/115)

8 box jumps over

8 push-ups

Rest 5'

D)

WOD

2 milhas 

For time

WOD 18/4/2016 - segunda-feira

A)

Warm-up

400m run 

30 air squats

30 sit-ups (remador)

B)

Warm-up com a barra

5 high pull 

5 muscle clean

5 hang power clean

5 front squats

2 rounds 

+ 

Construir carga do treino (135/95)

C)

Strength & Conditioning 

EMOM - 10'

1° min: 1 hang power clean + 2 front squats

2° min: 2 power clean + 1 front squat

Obs: aumentar a carga a cada 2' / anotar no final com quanto terminou

D)

WOD

5 cleans (185/135)

10 T2B

30 DU

5 rounds 

Cap time: 12'

Obs.: anotar as cargas de quem não foi RX

WOD 15/4/2016 - sexta-feira

A)

Warm-up

AMRAP - 6'

100m run 

5 reverse burpees

15 air squats

B)

Técnica - 10'

Push jerk

Split jerk 

C)

Strength

EMOM - 8'

1° min: 1 power clean + 2 push jerk

2° min: 1 power clean + 2split jerk

D)

WOD

AMRAP - 7'

5 C&J (155/105)

25 DU

Rest 3'

AMRAP - 7'

5 hang C&J (135/95)

100 m run

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

ENDURANCE

A)

Warm-up

AMRAP - 10'

100m sprint

10 burpees

B)

Conditioning WOD

AMRAP - 12'

400m run

21 T2B

12 sit-ups (V-up)

C)

Strength WOD

AMRAP - 12'

320m run

15 back squats (PC)

12 pull-ups

WOD 14/4/2016 - quinta-feira

A)

Warm-up

20 jumping jack

15 PVC frente/atrás

10 PVC OHS 

5 dog strech

3 rounds

Rest 1'

Barbell (35/45):

5 back shoulder presses (snatch grip)

4 OHS 

3 sot presses

3 rounds

B)

Strength 

OHS (saindo do rack)

4-4-4-4 (70% PR) 

C)

WOD

AMRAP - 3'

3 hang squat snatch (115/85)

6 stricts HSPU

Rest 2'

AMRAP - 6'

6 hang power snatches (115/85)

12 HSPU

Rest 3'

AMRAP - 3'

Max. burpees

WOD 13/4/2016 - quarta-feira

A)

Warm-up

3 x 600m run 

1' descanso entre os rounds

B)

Strength & conditioning

EMOM - 12'

1° min: 6 burpees box jump

2° min: 20 sit-ups (remador)

3° min: 30 DU

Rest 3'

AMRAP - 3'

10 American swings (24/16)

10 T2B

C)

WOD

10 deadlifts (185/135)

10 HSPU

7 rounds

WOD 12/4/2016 - terça-feira

A)
Warm-up
200m run
10 PVC pass through
30" plank (com ativação escapular)
30 back extensions
2 rounds

Rest 1'

100m run
10 air squats
10 burpees
10 montain climbers

B)
The Burgener Warm-up - Clean

C)
Strength & conditioning
EMOM - 12'
1 power clean + 2 hang power clean (115/85)
*aumentar a carga a cada 2' e tentar chegar a 175/135

WOD
21/15/9
Push press (115/85)
Pull-up
Time cap: 10'

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

ENDURANCE

A)
Warm-up - 8'
2 Tabatas:
SU
DU
Twist
Kneee-up

B)
Achar carga do treino

C)
WOD
AMRAP - 10'
200 m run
10 front squats (PC)
15 sit-ups (butterfly)

WOD 11/4/2016 - segunda-feira

A)
Warm-up
1' SU/DU
30'' squat
1' SU/DU
30'' hollow rock
1' SU/DU
30'' russian swing
2 rounds

B)
Strength
FRONT SQUAT
3-3-3-3-3 (75% PR)
3'' pausa

C)
WOD
AMRAP - 12'
200m run
10 thrusters (95/65)
10 box jumps over

WOD 8/4/2016 - sexta-feira

A)

Warm-up - 8'

B)

Desafio Row

750m

C)

WOD

EMOM - 16'

Min 1: 12 snatch DB (55/35)

Min 2: 16 box jumps over

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

ENDURANCE

A)

Warm-up - 20'

20-18-16-14......2

PVC through the body

PVC OHS

Step up

DU

B)

Preparar carga pro WOD

C)

WOD

10 box jumps

15 OHS (95/65)

460m run

4 rounds for time

WOD 7/4/2016 - quinta-feira

A)

Warm-up

1 km run/row

6' corda

B)

Conditioning - 15'

Tec. pull-up

C)
WOD

AMRAP - 15'

8 front lunge steps (95/65)

6 push-presses

4 power cleans

WOD 6/4/2016 - quarta-feira

A)

Warm-up -10'

Mobility

B)

Strength

Hang power snatch

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

C)

WOD

100 DU

60 sit-ups (butterfly)

40 jump squats

20m walking handstand

800m run

For time

WOD 5/4/2016 - terça-feira

A)

Warm-up - 10'

Ketllebell (14/10/8)

Swing russo

Swing russo unilateral alternado

Military Press (5 cada lado)

OHS (5 cada lado)

B)

Conditioning - 15'

EMOM - 6'

5 thrusters DB/Ketllebell (16/12)

C)

WOD

100m farm walking (20/12)

10 front squats

10 push-ups (apoiado no DB/KB)

5 rounds for time

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

ENDURANCE

A)

Warm-up

Tabata alternado:

20'' DU

20'' sit-up butterfly

20'' step walking lunges

20' C&J (45/35)

B)

Preparar cargas pro WOD

C&J (65/95)

Renegade row (25/45)

C)

WOD

400m run

100 DU

400m run

80 sit-ups butterfly

400m run

60 steps walking lunge

400m run

40 renegades row (25/45)

400m run

20 C&J (65/95)

400m run

WOD 4/4/2016 - segunda-feira

A)

Warm-up

EMOM - 9'

Min 1: 14 step lunges OH (PVC)

Min 2: 45" plank

Min 3: 8 sprawls

B)

Strength

Back squat

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

C/ 3" embaixo

C)

WOD

AMRAP - 12'

3 pull-ups (strict)

5 pull-ups (kipping)

10 ring dips/paralell bar dips

200m run