WOD 1º/7/2016 - sexta-feira

A)

Warm-up - 12'

Dynamic mobility and activation 

2 rounds:

45" pec smash (cada lado)

30" wrist pulse 

45" hamstring floss (cada lado)

+

2 rounds: 

10 pass through (PVC) 

10 banded OHS 

B)

Strength & Conditioning

EMOM - 12'

1 behind the neck jerk 

*iniciar com a 35/45 e aumentar a carga até 75% PR jerk

*válido qualquer jerk

EMOM - 8'

3 speeds deadlift (55%-60% PR)

C)

WOD 

AMRAP - 12'

200 m run

15 thrusters (95/65)

10 C2B

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

ENDURANCE 

A)

Warm-up

AMRAP - 6'

40 speed climbers

20 DU

B) 

Strength & Conditioning

EMOM - 15'

A cada minuto:

1° ao 5° min: 5-8 pull-ups

6° ao 10° min: 8-10 front squats (95/65)

11° ao 15° min: 10-12 sit-ups (v-up)

C) 

WOD 

1.400m run

rest 2'

460 m run

rest 4'

700m run

rest 2'

460m run

*anotar o tempo total sem descontar o tempo de descanso

*3.020m de corrida no total

WOD 30/6/2016 - quinta-feira

A)

Warm-up 

10 jumping jacks

10 air squats

10 push-ups

3 rounds

Rest 1'

10 burpees 

10 v-ups

10 lunges (5/5)

3 rounds

B) 

Strength & Conditioning WOD

2 TGU (24/16)

6 push-ups

10 box jumps over

14 DU

5 rounds

C)

WOD 

"Bola minha melhor amiga"

AMRAP - 6'

15 wall balls (20/14)

10 wall balls front rack lunge (20/14)

Rest 3'

AMRAP - 6'

15 wall balls (20/14)

10 OH wall ball lunges (20/14)

WOD 29/6/2016 - quarta-feira

A)

Warm-up

EMOM - 12'

1° min: 8x suicídio 

2° min: 12-15 push-ups

3° min: 5-8 dips (paralela e/ ou ring)

4° min: 5-10 strict pronated pull-up

B)

Strength & Conditioning

EMOM - 6'

A cada 2':

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

EMOM - 6'

A cada 2':

2 clean pull + 2 mid thigh clean + 2 FS (65%)

EMOM - 6'

A cada 2': 

1 clean pull + 1 clean + 1 FS (75%)

EMOM - 5'

1 clean (75% +)

C)

WOD

60 sit-ups (remador)

50 OH step lunge plate (45/35)

40 front squats (95/65)

30 push presses (95/65)

20 KB snatch (24/16)

10 HSPU

For time

WOD 28/6/2016 - terça-feira

A)

Warm-up -10'

200m run

10 back squats (45/35 )

5 good morning ( 45/ 35 )

3 rounds

B)

Strength & Conditioning - 12' 

Back squat

8 (70% PR)

6 (75%)

4 (80%0

4 (85%)

EMOM - 12'

1° min: 4 power clean (185/135 RX - 135/95 SC)

2° min: 10 wall ball (30/20 RX - 20/14 SC)

C)

WOD 

100m OH wall ball (20/14)

15 T2B

10 pull-ups

5 bar MU

3 rounds for time

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

ENDURANCE 

A)

Warm-up

AMRAP -15'

200m run

20 walking lunges

10 burpees 

5 gobblet squats

B)

WOD

Time de 3 pessoas:

"Like a MORRISON"

20-30-40-50-40-30-20

Wall ball (20/14)

Box jump/with step down

KB american swing (24/16)

WOD 27/6/2016 - segunda-feira

A)

Warm-up

AMRAP - 8'

100m run

10 SOH (45/35)

5 burpees

B)

Strength & Conditioning

EMOM - 5'

3 Narrow grip OHS

EMOM - 5'

2 Tall snatch

EMOM - 15'

1 hang snatch

1°, 2° e 3° min: (50% PR) 

4°, 5° e 6° min: (60%)

7°, 8° e 9° min: (70%)

10°, 11° e 12° min: (75%-80%)

13°, 14° e 15° min: (80%-85%)

C)

WOD 

100 DU

30 C2B 

20 SOH (135/95)

80 DU

20 C2B

10 SOH 

60 DU

10 C2B 

5 SOH

For time

 

WOD 24/6/2016 - sexta-feira

A)

Warm-up

Time cap: 10'

Benchmark "Annie"

50-40-30-20-10

DU + sit-up butterfly

B)

Strength & Conditioning

EMOM - 5'

4 Sumo deadlift high pull (TGO)

* 95/65 e pode aumentar se desejar

EMOM - 10'

2 jerks (65%70% PR)

*pode aumentar a carga 

*saido rack

C)

WOD 

10-8-6-4-2

Pull-up

Pistol

DB squat snatch (45/25)

HSPU

Deadlift (255/185)

For time

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

ENDURANCE

A)

Warm-up 

6' DU e variações + mobility

B)

Conditioning WOD

3 rounds do Benchmark "Nancy"

400m run + 15 OHS (95/65)

C)

WOD

Time de 3 pessoas

10.000m row

*Cada um tem que remar 450m a 500m antes de trocar. Os outros 2 integrantes fazem 10 wall balls (20/14) + 3 burpees para depois descansar. Quem está "descansando" faz 2x a sequência.

WOD 23/6/2016 - quinta-feira

KETTLEBELL DAY

A)

Warm-up

Time cap: 15' 

460m run

+

Tabata alternado - 4'

Hollow rock + reverse hollow rock

+

20 TGU 

B)

Skill & Drills - 20'

Técnica de KB:

- C&J

- Snatch

C)

WOD

400m run

100 DU

80 sit-ups butterfy 

60 step lunges

40 push-ups

20 pull-ups

200m run

For time

WOD 22/6/2016 - quarta-feira

A)

Warm-up 

Tabata - 8' (16 rounds)

*pass through (PVC)

*strict shoulder press (35/45)

*good morning (35/45)

*mountain climber

B)

Strength & Conditioning

EMOM - 10'

A cada 2 min:

0-2 min:

10 squat snatch (75/55)

2-4 min:

8 squat snatch (95/65)

4-6 min:

6 squat snatch (115/80)

6-8 min:

4 squat snatch (135/95)

8-10 min:u

2 squat snatch (155/115)

(power snatch é permitido)

Rest 5'

EMOM - 10'

A cada 2 min:

0-2 min:

10 deadlifts (155/115)

2-4 min:

8 deadlifts (185/135)

4-6 min:

6 deadlifts (205/145)

6-8 min:

4 deadlifts (225/155)

8-10 min:

2 deadlifts (225/155)

C)

WOD

700m run

25 SOH (95/65)

3 rounds for time

WOD 21/6/2016 - terça-feira

A)

Warm-up

EMOM - 10'

1° min: 30-40 DU (ou tentativas)

2° min: 12-15 push-ups

B)

Strength & Conditioning - 25'

EMOM - 4' 

3 clean high pull + 3 tall clean

*a saída do clean high pull é abaixo do joelho

*executar movimentos com barra vazia

EMOM - 6'

A cada 2 min: 

3 clean high pull + 3 high hang clean + 3 front squats (50% RM clean)

EMOM - 4'

A cada 2 min: 

2 clean high pull + 2 mid thigh clean + 2 front squats  (60% RM clean)

EMOM - 6'

1 clean + 1 front squat (70% RM clean)

C)

WOD

460m run

20 russian KB swings (32kg/22kg)

15 wall balls (30/20)

3 rounds for time

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

ENDURANCE 

A)

Warm-up 

AMRAP - 15'

100m farmers walk

8 burpees 

6 bulgarian squats (cada perna)

B)

WOD 

1km run

50 DU

50 sit-ups buttetfly

800m run

40 DU

40 sit-ups batterfly 

600m run

30 DU

30 sit-ups buttetfly

400m run

20 DU

20 sit-ups buttetfly 

200m run

10 DU

10 sit-ups butterfly

WOD 20/6/2016 - segunda-feira

A)

Warm-up

EMOM - 6'

1° min: 10 pass through + 5 OHS (PVC)

2° min: 20 swings unilaterais alternados

+

EMOM - 6'

1° min: 4 front squat 2" pause (subir carga)

2° min: 4 OHS

B)

Strength & Conditioning - 15'

OHS

5 (50% PR) 

5 (60%)

5 (70%)

3 (80%)

3 (90%)

10 (60%)

Max reps 5'

90" MU (Ring ou bar )

rest 1'

60" C2B

rest 1'

30" pull-up

*quem não faz os movimentos, anotar tbm a qtd. da adaptação feita 

*RX somente quem fez os movimentos

*anotar as repetições por rounds separadamente

C)

WOD 

3 rounds for time

700m run

10 GOH

WOD 17/6/2016 - sexta-feira

A)

Warm-up

460m run + mobility

B)

Strength & Conditioning 

10 T2B

10 alternating single arm DB snatch (55/35)

3 rounds

Time cap: 10'

Rest 3'

100 wall balls (20/14)

50 pul-ups

Time cap: 15'

Rest 3'

C)

WOD I

20 OH step lunge (45/35 plate)

15 Power cleans (115/85 RX - 95/65 SC)

4 rounds

Time cap: 15'

WOD II

1 km

For time

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

ENDURANCE 

A)

Warm-up - 12'

460m run

46 air squats

3 rounds

B) 

Conditioning WOD

EMOM - 10'

Benchmark "Cindy"

C)

WOD 

1 km row

150 DU

1 km run

150 DU

1 km row

Time cap: 25'

WOD 16/6/2016 - quinta-feira

A)

Warm-up 

460m run + Mobility

B)

Skills & Drills

Bar MU

Pull-up

HSPU

MU

Rope climb

C)

WOD

AMRAP - 8"

3 SOH (155/115)

6 C2B 

9 sit-ups (v-up)

WOD 15/6/2016 - quarta-feira

A) 

Warm-up - 12'

10 pass through (PVC)

10 box jumps 

10 box dips 

10 push-ups diamond 

10 unbroken squat jumps (45/35)

3 rounds

B)

Strength & Conditioning - 15'

9/15/21 (115/75 RX / 95/65 SC)

Front squat

Power snatch 

Rest 3'

50 burpees box jump over 

For time

Rest 3'

C)

WOD

3 km run

(time cap: 20')

WOD 14/6/2016 - terça-feira

A)

Warm-up 

AMRAP - 8'

100m run 

10 back squat (45/35)

5 burpees

B)

Strength & Conditioning

Back squat - 12'

10 (65%-70%)

rest 1'

8 (70%-75%)

rest 1'

6 (75%-80%) 

rest 1'

4 (75%-80%)

EMOM - 16'

1° min: 3 thrusters (155/115)

2° min: 2-3 MU (ring and bar)

C)

WOD 

(time cap: 10')

400m run (2×200m)

20 hang snatch (135/85)

300m run (200m + 100m)

15 hang squat snatch

200m run

10 OHS

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

ENDURANCE 

A)

Warm-up - 10'

960m run + Mobility

B)

Skills & Drills 10'

DU

Rope climb

MU

C)

Partner WOD

"Hansen-ish" (time de 2 pessoas)

AMRAP - 30'

30 KB swings (24/16)

30 burpees 

30 sit-up batterfly (SYNCRO)

WOD 13/6/2016 - segunda-feira

A)

Warm-up

Tabata - 8'

Zoombie kick

Dog stretch 

Air squat 

Jumping jack

*Alternar movimentos

B)

Strength & Conditioning 

EMOM - 4'

3 narrow grip OHS (45/35)

EMOM - 4'

2 Drop snatch (45/35)

EMOM - 15'

1 high hang squat snatch 

Min 1: 3 (50% PR snatch)

Min 4: 6 (60%)

Min 7: 9 (70%)

Min 10: 12 (80%)

Min 13: 15 (85%)

C)

WOD

AMRAP - 8'

100 DU

10 clean (225/155)

10 pistols

100 DU

20 cleans

20 pistols

100 DU

30 cleans

30 pistols

*Torneio CrossFit Brasil

WOD 10/6/2016 - sexta-feira

A)

Warm-up

3x 200m run

+

3x 200m row

+

Mobility

B)

Strength & Conditioning

EMOM - 5'

3 OHS (135/95)

Rest 5'

EMOM - 5'

3 deadlift (275/185)

C)

WOD

10 deadlift (165/115)

8 hang power clean

6 front squat

4 SOH

2 clusters

4 rounds for time

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

ENDURANCE

A)

Warm-up

8' run/row

+

Mobility

B)

Strength & Conditioning 

AMRAP - 4'

4 hang squat clean (165/115)

6 burpees 

Rest 3'

AMRAP - 6'

4 OHS (95/65)

6 ring dips

C)

WOD 

21 thrusters (95/65)

3 leg less rope climb

200m run

15 thrusters

2 leg less 

200m run

9 thrusters

1 leg Less

200m run

Obs.: quem não faz leg less pode usar as pernas.

WOD 9/6/2016 - quinta-feira

A)

Warm-up

460 m run

+

mobility (PVC)

+

Barbell

B)

Skill & Drills - 15'

- Rope climb

- HSPU

- Kipping

- Butterfly pull-up

C) 

WOD

21/15/9

Hang power clean (135/95)

SOH 

Burpee over bar

WOD 8/6/2016 - quarta-feira

A)

Warm-up - 8'

EMOM - 8'

1° min: 20 sit-up butterfly 

2° min: 20 air squat 

3° min: 10 psoas pulse (cada lado)

4° min: 15 wrist pulse

B)

Preparar movimentos e cargas do treino

C)

WOD - 40'

AMRAP - 7'

5 thrusters (135/95)

10 power clean (135/95)

15 pull-ups

Rest 3'

AMRAP - 7'

5 power snatch (135/95)

10 box jumps

15 wall balls

Rest 3'

AMRAP - 7'

20 swings (24/16)

30 step lunges 

40 DU

Rest 3'

AMRAP - 7'

10 burpees 

15 T2B

20 push-ups hand release

WOD 7/6/2016 - terça-feira

A)

Warm-up

EMOM - 12'

1° min: 20 KB hip bridges (20/14)

2° min: 10 banded lateral walks 10 (cada lado)

3° min: 10 good morning (45/35)

4° min: 20 russian swings 

B)

Strength & Conditioning - 20'

1 RM deadlift

8 (40% PR)

5 (60%)

3 (70%)

1 (80%)

1 (90%)

1 (100% RM antigo)

1 (102%-105%)

C)

WOD 

AMRAP em 5 séries de 30" cada

- one hand KB OHS (24/16)

- box jump

- SOH (155/105)

- KB swing (24/16)

1' rest entre cada série

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

ENDURANCE

A)

Warm-up

PVC Pass through + OHS 2" insistência 10-8-6

+

TABATA alternado - 4'

- OHS (45/35)

- good morning

- back shoulder press snatch grip

- front squat

B)

Strength & Conditioning - 10'

- hang squat snatch (heavy single)

C)

WOD

200m run

20 burpees 

200m run

18 burpees 

200m run

16 burpees 

200m run

14 burpees 

200m run

12 burpees 

200m run

10 burpees 

200m run

8 burpees 

200m run

6 burpees 

200m run 

4 burpees 

200m run 

2 burpees 

For time