WOD 1º/6/2016 - quarta-feira

A)

Warm-up - 10'

2' row 

2' burpee

2' OH step lunge (25/150

2' wall ball (14/10)

2' DU

*cada um começa em uma estação

B)

Strength - 15'

1 RM OHS

*iniciar com 50% PR

C) 

WOD

AMRAP - 10'

3 hang power clean (155/1150

5 ring dips

WOD 31/5/2016 - terça-feira

A)

Dynamic mobility and activation - 6'

Pec mash 30" (cada lado)

Banded pec opener 30" (cada lado)

Band assisted anterior pec stretch 30" (cada lado)

+

TABATA - 4' (alternado)

Shoulder pres (45/35) + burpee

B)

Conditioning - 12'

4 rounds for time

1 rope climb 

10 box jumps

20 OH walking lunges (45/35)

Strength - 18'

EMOM - 5'

*treinar cycling

5 power snatch 

O relógio continua e, no minuto 7, começa o próximo EMOM. 

EMOM - 3'

4 squat snatch

* treinar velocidade na caída/no recebimento de barra

O relógio continua e, no minuto 13, começa o próximo EMOM. 

EMOM - 5'

2 power clean + 1 front squat

(135/95)

C)

WOD

50 DU

10 back squats (135/95)

40 DU 

8 back squats 

30 DU

6 back squats 

20 DU

4 back squats 

10 DU

2 back squats 

For time

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

ENDURANCE

A) Warm-up - 8'

200m run

6 thrusters (45/35)

6 burpees over barbell

3 rounds

B)

Strength & Conditioning - 15'

21-15-9

Deadlift (185/135)

Box jump

HSPU

C)

WOD 

4 x 400m (1'30 rest)

WOD 30/5/2016 - segunda-feira

A)

Warm-up

TABATA - 4'

*alternar os movimentos a cada 20"

- lunge with torso rotation (avanço com rotação do tronco )

- good morning (45/35)

- shoulder circles (braços estendidos)

- pull-up hold with scapular activation

B)

Strength & Conditioning - 12'

3 rounds (em duplas)

10 Biceps curls

10 triceps extension (francesa)

6-10 weighted push-up 

6-10 weighted pull-up 

EMOM - 10'

1 behind the neck jerk (70% -75%) 

* saindo do rack

C)

WOD

10 deadlifts (255/175 RX - 185/135 SC)

20 pull-ups

30 box jumps

40 KB swings (24/16)

50 DU

40 KB swings

30 box jumps

20 pull-ups

10 deadlifts

For time

WOD 27/5/2016 - sexta-feira

A)

 warm up 10'
Dynamic mobility and activation
Pvc Pass  through 10x
Front rack strech 30"
Hip flexor pulse 10x
Butterfly pulse 10x
Foam roller  lats 30"
Banded Air squat 15 x
2 rounds

B) Strength & Conditioning
Front squat
EMOM 12'
* Construir carga ao longo dos 12 min até chegar 95% PR
Set 1    3 rep 60%
Set 2     3 rep 65%
Set 3     3 rep 75%
Set 4      repete
Set 5     2 rep 80 %
Set 6     2 rep 85%
Set 7     2 rep repete
Set 8    2 rep repete
Set 9   1 rep  90 %
Set 10 1 rep repete
Set 11 1 rep 95%
Set 12 repete

B1) EMOM 6'
Clean & jerk 1. 1.1
* São 3 repetições mas não necessariamente T&G

B2) EMOM 6'
CLEAN & JERK 1 rep 85% PR

C) WOD

9 - 7 - 5
MU
Power snatch 135/97 rx
Ou scaled
C2b
Power snatch 95/65

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

ENDURANCE

A) Warm up 16 '
TABATA
air squat 4'
Sit up remador 4'
Push up 4'
KB russian swing 20/12 4'

B)WOD
1/2 MURPHY
800 m run
50 pull up
100 push up
150 air squat
800m run
For Time

WOD 25/5/2016 - quarta-feira

A)

Warm-up - 15'

Dynamic mobility and activation: 

10 T spine pulse 

10 Rock up squat KB (12/8)

Banded assisted pec stretch 30" cada lado

2 rounds

+

1x PVC 

2x barra

5 Deadlift snatch grip

5 Snatch high pull

5 Hang power snatch

5 Back shoulder press

5 Shrug snatch 

5 OH step lunge 3/3

B)

Strength & Conditioning

EMOM - 8'

Snatch balance + OHS 2" hold 

*foco na caída

EMOM - 9'

A cada 1'30:

2 snatch 2" pause

*construir heavy double

C)

WOD

EMOM - 15'

A cada 1'30:

6 SOH (135/95 RX - 115/75 SC)

10 T2B

WOD 24/5/2016 - terça-feira

A)

Warm-up - 6'

30 jumping jacks 

20 squat jumps com elevação dos braços 

10 push-ups hand release

3 rounds

B)

Movimentos do treino

C)

WOD

1.000 m run

50 thrusters (45/35 SC - 65/45 RX)

30 C2B

2 rounds for time

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

ENDURANCE

A) 

Warm-up - 5'DU (prática)

B)

Conditioning WOD

AMRAP - 12'
40 Step lunges
30 sit-ups (v-up)
20 box jumps
10 burpee box jumps
5 DB snatch p/ cada braço (45/25)

C)

WOD
2 Tabatas de Row p/ cada um

WOD 23/5/2016 - segunda-feira

A)

Warm-up

Dynamic mobility and activation - 10'

10/8/6

Pass through PVC

OHS 2" (2 insistências)

SOT press

+

2 rounds

10 psoas pulse 

10 wrist pulse 

10 T spine pulse on foam roller 

*Preparar carga do treino

B)

Strength & Conditioning - 12'

3 rounds for time

40 DU

1 leg less rope climb 

12 pistols

+

Imediatamente: 

30 GOH (95/65)

*variações - snatch / C&J

Back squat - 15'

5 (70% PR)

4 (75%)

3 (80%)

3 (85%)

3 (85%)

C)

WOD

AMRAP - 8'

5 C&J (135/95)

15 sit-ups (v-up)

WOD 20/5/2016 - sexta-feira

A)

Warm-up - 6’

5/4/3

GOH

Good morning

Back thruster

Back shoulder press

B)

Strength & conditioning

EMOM - 6’

(saindo do rack)

2 jerks - behind the neck (70% PR)

+

EMOM - 6’

3 speed deadlifts T&G (PC)

+

EMOM - 6’

1 front squat + 1 jerk (construir a carga)

C)

WOD

1 rope climb

10 box jumps

20 OH step lunges (95/65)

10 C2B

20 wall balls (20/14)

4 rounds for time

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

ENDURANCE

A)

Warm-up

20 jumping jacks

20 step lunges

10 pass through (PVC)

10 OHS

3 rounds

B)
Preparar carga do treino e movimentos

C)
WOD
200m run
10 wall balls ( 20 /14)
5 power clean ( 95/65)
10 wall balls
200m run
10 box jumps
5 OHS
10 box jumps
200m run
10 T2B
5 power snatches
10 T2B
200m run
10 hand release push-ups
5 thrusters
10 hand release push-ups
200m run
For time

WOD 19/5/2016 - quinta-feira

A)

Warm-up

AMRAP - 8’

50m farmer walk unilateral (vai D, volta E)

10 russian swings

10 snatches (KB)

1 TGU (D)

1 TGU (E)

B)

Strength & conditioning

4 rounds:

2 clean lift off 2” + 1 clean high pull (95% PR)

+

3 rounds:

20 T2B

40 DU

C)

WOD

5 bar MU (adapt.: 10 C2B ou 15 pull-ups)

1 squat clean (135/95)

1 squat clean (155/105)

1 squat clean (175/115)

1 squat clean (185/125)

1 squat clean (205/135)

5 bar MU

WOD 18/5/2016 - quarta-feira

A)

Warm-up

TABATA - 4’

KB glute bridges (20/14)

Swing russo (20/14)

Chinese plank

Banded squat

B)

Strength & conditioning - 20’

Saindo do rack:

6 rounds:

4 front squats - 2” pause (65% a 75% PR)

+

4 rounds:

3 shoulder presses (80% a 85% PR)

C)

WOD 

800m run

10 hang squat snatch (135/95)

800m run

15 hang squat clean (135/95)

800m run

20 GOH (135/95)

For time

WOD 17/5/2016 - terça-feira

A)

Warm-up - 15’

Mobility PVC:

10/8/6

Pass through (D)

Pass through (E)

OHS

Barbell:

4 rounds

8 deadlift

6 SOH

8 floor presses

Obs.: carga leve p/ aquecimento (75/55)

B)

Conditioning

EMOM - 6’

6 thrusters (115/75 RX - 95/65 SC)

6 burpees over the bar

Rest 3’

EMOM - 5’

5 SOH (115/75 RX - 95/65 SC)

5 burpees over the bar

C)

WOD

21/15/9

Deadlift (225/155 RX - 185/135 SC)

Box jump

HSPU

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

ENDURANCE

A)

Warm-up

5 rounds

15 pass through

2 tire flips + 2 jumps in/out

10 waves 

B)

Preparar carga do treino

(95/65)

C)

WOD

400m run

80 walking lunges

8 OHS (95/65)

80 box jumps over (homens: caixa feminina / mulheres: caixa mais baixa)

8 OHS

400m run

For time

WOD 16/5/2016 - segunda-feira

A)

Warm-up

TABATA

*nose to wall handstand hold

*kipping pull-up

*scapular plank

*air squat

+

For time:

5 HSPU

50 DU

10 HSPU

50 DU

15 HSPU

50 DU

Obs: scale: faz 1/2/3 wall climb e SU

B) 

Dynamic mobility and activation

*10 psoas pulse D/E

* 10 T spine pulse on foam roller

* 10 wrist stretch pulse

Strength

EMOM - 8’

1 snatch balance – heavy single (saindo do rack)

EMOM - 8’

1 snatch full (progredindo as cargas)

C)

WOD

AMRAP - 10’

hang power clean (155/115)

5 ring dips

WOD 13/5/2016 - sexta-feira

A)

Warm-up

EMOM - 20'

A cada 4 min:

150m run

1 rope climb 

10 pull-ups

B)

Strength & Conditioning

10 squat snatch (135/95)

rest 3'

8 hang snatch (155/115)

rest 3'

6 power snatch (185/135)

C)

WOD

15 sit-ups (v-up)

5 C2B

5 rounds for time

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

ENDURANCE

A)

Warm-up 

AMRAP - 15'

200m run c/ med ball

10 slam balls

15 sit-ups (remador)

B)

WOD

1 milha run

rest 4'

1.200m run

rest 3'

800m run

rest 2'

400m run

(anotar cada tempo sem os descansos)

WOD 12/5/2016 - quinta-feira

A)

Warm-up - 20'

800m run

25 SOH (65/45)

Rest 1'

3 rounds

B)

Strength - 12'

Strict OH press

5 (50% PR)

5 (60%)

5 (60%)

3 (70%)

3 (75%)

3 (75%)

Conditioning - 10'

90" bar MU

Rest 1'

60" C2B

Rest 1'

30" pull-up

Rest 2'

2 rounds

*Anotar o somatório

C)

WOD

AMRAP - 8'

100m run 

12 T2B

12 box jumps

WOD 11/5/2016 - quarta-feira

A)

Warm-up

Mobility - 5' (PVC)

Pass thru 10x 

Activation 10x

OHS hold 2" 10x 

Sot press 10x

Perna frente/atrás 10x (D/E)

Perna lateral 10x

*repete tudo 8x e 6x

EMOM - 8'

1° min: 16 DB side step-up (alternado)

2° min: 10 pull-ups

B)

Strength and Conditioning

EMOM - 6'

A cada 2 min:

3 clean high pull + 3 high hang clean + 3 front squat (55% PR clean)

EMOM - 6'

A cada 2 min:

2 clean high pull + 2 hang clean + 2 front squat (65%)

EMOM - 6'

A cada 2 min:

1 clean high pull + 1 clean + 1 front squat (75%)

C)

WOD

800m run 

25 KB swings

15 wall balls (20/14)

rest 3'

3 rounds

WOD 10/5/2016 - terça-feira

A)

Warm-up 

EMOM - 10'

1° min: 40 DU

2° min: 15 push-ups

B)

Strength and conditioning - 12'

BACK SQUAT

5 (65-70% PR)

3 (70-75%)

1 (80-85%)

EMOM - 7'

5 back squat (70% PR) - saindo do rack

EMOM - 10'

3 SOH (155/115 RX - 135/95 SC) + 6 C2B

C)

WOD

AMRAP - 15'

3 thrusters (155/115 RX - 135/95 SC)

3 bar MU

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

ENDURANCE

A) 

Warm-up 

3 rounds

5 TGU (cada lado)

Rest 1'

B)

Conditioning WOD

6x 400m row

Rest 2' (entre os rounds)

C)

WOD

AMRAP - 20'

1 rope climb

10 wall balls (20/14)

20 sit-ups (butterfly)

400m run

- Galera do Endurance: vir de meião, calça - proteção que for necessária para subir na corda

WOD 9/5/2016 - segunda-feira

A)

Warm-up

Dynamic mobility and activation

- 30'' banded lat strech

- 6 wall slides

- 6 reverse burpees 

3 rounds

PVC:

10/8/6 Pass thru

10/8/6 Activation 

10/8/6 OHS hold 2" 

10/8/6 Sot press 

10/8/6 Perna frente /trás (D/E)

10/8/6 Perna lateral

B) 

Strength & Conditioning - (30')

EMOM - 4'

5 OHS (pegada fechada) (45/35)⬆⬆⬆

EMOM - 5'

3 Snatch balance 2" hold

EMOM - 5'

3 High hang snatch (45%-55% PR)

EMOM - 5'

1 High hang snatch + 1 hang snatch (55%-60% PR)

EMOM - 5'

1 Hang snatch + 1 snatch (60%-65% PR) 

EMOM - 5' 

1 Snatch High pull + 1 Snatch (70%-75% PR) 

C)

WOD

AMRAP - 10'

5 HSPU

10 pistols

15 pull-ups

WOD 6/5/2016 - sexta-feira

A)

Warm-up

Dynamic mobility and activation

B)

Strength

12' para construir 1 RM de front squat

+

12' para construir 1 RM de jerk

C)

WOD

10 pull-ups

10 pistols

30 DU

rest 1'

3 rounds for time

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

ENDURANCE
A)
Warm-up30/15/5
burpee
sit-up (V-up)
walking lunge
100m run

B)
Strength & conditioning
10/8/6/4/2 shoulder press (DBou KB)
10/8/6/4/2 single leg deadlift 5/5 ( " )
10/8/6/4/2 saltos dentro do pneu
10/8/6/4/2 GHD
10/8/6/4/2 strict pull-up

C)

WOD
AMRAP 5'
12 DB snatch
100m run

WOD 5/5/2016 - quinta-feira

A)

Warm-up

Dynamic mobility and activation

* 40 hand plank shoulder tap 

* 30" banded anterior pec stretch (cada lado)

* 20 PVC pass thru

* 30'' T spine stretch with foam roller

B)

Strength - 10'

3 rounds:

3 supinated grip weighted pull-ups

+

3 rounds:

5 seated shoulder presses

+

3 rounds:

6 single arm deadlift + 50m walk e troca de lado

+

3 rounds:

6 renegades row (no total)

+

1 round:

100 hollow body bounces

C)

Skills - 10'

Bar MU

(quem já faz = 6 rounds de 2 BMU)

D)

WOD

EMOM - 20'

A cada 4 min:

400m run+ 10 burpees box jump over

WOD 4/5/2016 - quarta-feira

A)

Warm-up

200m run

+

Dynamic mobility and activation

* banded pec stretch

* banded lat stretch

* T spine opener

* band assisted anterior pec stretch

3 rounds de 30" cada

B) 

Montar carga hang power clean - 5'

RX 155/105

SC 135/95

C)

Conditioning WOD (competition pace)

2 rounds:

20 DU

5 C2B

3 hang power clean

rest 3'

D)

WOD

AMRAP - 15'

55 DU

15 C2B

5 hang power clean (mesma carga)