domingo, 31 de julho de 2016

WOD - 1º/8/2016 - segunda-feira

A)
Warm-up 
3 rounds:
10 PVC pass through
10 plank (com ativação escapular)
30 hollow rocks
100m walking waiter (KB acima de cabeça - vai D e volta E)

B)
Strength & Conditioning 
EMOM - 8'
2 JERKS (sai do rack)
*Construir heavy double

EMOM - 8'
SUMO DEADLIFT
2 (80% PR Deadlift)

C)
WOD
EMOM - 20'
A cada 4':
200m run 
10 HSPU
10 OHS (115/75 RX - 95/65 SC)
*Adaptação HSPU: 10 shoulder presses halter

quinta-feira, 28 de julho de 2016

WOD 29/7/20116 - sexta-feira

A)
Warm-up
2 tabatas:
*Sit-up (remador)
*Montain climber
*Back shoulder press - snatch grip (45/35)
*GOH (45/35)

B)
Strength & Conditioning

EMOM - 3'
4 narrow grip OHS (45/35)

EMOM - 12'
Squat snatch
1° ao 3° min: 50% PR
4° ao 6° min: 60 %
7° ao 9° min: 70%
10° ao 12° min: 80%

C)
WOD
EMOM - 24'
1° min: 12 cal row ou 150m run
2° min: 5 power snatch (135/95)
3° min: 10 C2B

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ENDURANCE

A)
Warm-up
AMRAP - 20'
40 DU
30 sit-ups (butterfly)
20 step lunges
10 push-ups

B)
Partner WOD
100m run
Max push-up
200m run
Max sit-up (remador)
300m run
Max air squat
400m run
Max pull-up
500m run
Max DU

*O WOD é feito com 2 pessoas: enquanto o atleta A corre, o atleta B executa o máximo de repetições; qdo o atleta A chegar da corrida, o B corre e o A continua a contagem do movimento (e depois anota p/ poder sair p/ os 200m, e assim por diante. Anotaremos os scores de cada metragem).

quarta-feira, 27 de julho de 2016

WOD 28/7/2016 - quinta-feira

A)
Warm-up 
800m run
+
5 rounds:
10 push-ups
15 hollow rocks

B)
Strength & Conditioning 
EMOM - 6'
1° min: 15 thrusters (45/35)
2° min: 15 sit-ups v-up
3° min: 15 jump squats

Bench press - 15'
8 (65% PR)
8 (70%)
6 (75%)
6 (80%)
4 (85%)
4 (85%)

C)
WOD
AMRAP - 15'
200m run 
20 box jumps
15 plates GOH (45/25)
10 target burpees (plate)

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

ENDURANCE


A)
Warm-up - 6'
DU e variações 

B)
Conditioning
10 x 200m run
Rest 1' entre os rounds

C)
WOD
21/15/9
Wall ball (20/14$
Sit-up butterfly 
Box jump


terça-feira, 26 de julho de 2016

WOD 27/7/2016 - quarta-feira

A)
Warm-up 
EMOM - 12'
1° min: 100m run
2° min: 3 wall climbs
3° min: 2 clean +2 front squats (45/35)

B)
Strength & Conditioning 
Construir heavy complex - 10'
1 power clean + 1 front squat + 1 squat clean
*Anotar a carga

EMOM - 5'
2 clean lift off 2" pausa + 1 clean deadlift com 4" p/ descer (100%-105% PR clean)

C)
WOD
200 M run
10 SOH (115/75)
10 OH step lunges (115/75)
5 rounds for time

segunda-feira, 25 de julho de 2016

WOD 26/7/2016 - terça-feira


A)
Warm-up - 10'
5 rounds:
100m run 
8 row (remada serrote) p/ cada braço 
6 military presses p/ cada braço 
10 step-upson box with barbell - rack position
10 sit-ups v-up
30" L-sit hold

B)
Strength & Conditioning - 15'
3' = trabalhar footwork split jerk

EMOM - 6'
Saindo do rack 
1 split jerk (65% PR)
Atenção: aumentar a carga 70%,75%,80% e 85%

EMOM - 6'
2 jerk drive + 1 jerk (90% PR)

Deadlift - 12'
10 (55% PR)
10 (65%)
8 (75%)
6 (85%)
4 (85%)

C)
WOD
AMRAP - 15'
100m run
14 wall balls (20/14)
12 pull-ups 
6 HSPU
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ENDURANCE 

A)
Warm-up 
6' DU e variações

B)
Strength & Conditioning
30 power snatch (95/65)
For time

C)
WOD
30 wall balls
30 burpees 
1 milha run
30 wall balls
30 burpees
For time

domingo, 24 de julho de 2016

WOD 25/7/2016 - segunda-feira

A)
Warm-up - 8'
2 tabatas:
*DU
*Good morning (45/35)
*Bíceps curls (45/35)
*Toracic mobility

B)
Strength & Conditioning - 25'

EMOM - 4'
4 narrow grip OHS (45/35)


EMOM - 4'
3 snatch balance 
2" in the bottom position (50% PR) pode aumentar carga

EMOM - 4'
3 high hang snatch (65%-70%)

EMOM - 4'
1 high hang snatch + 1 hang snatch (70%-75%)

EMOM - 4'
1 hang snatch + 1 snatch (75%-80%)

EMOM - 4'
1 snatch pull + 1 snatch (80%-85%)

C) WOD
RX:
5-3-1 
MU
GOH (185/135)

SC: 
9-7-5
Dip (paralela)
GOH (135/95)

quinta-feira, 21 de julho de 2016

WOD 22/7/2016 - sexta-feira

A)
Warm-up
2 Tabatas alternados:
Jumping jack
Good morning 
Step lunge
Deadlift

B)
Strength & Conditioning
EMOM -6'
3 Deadlift (85% PR)

C)
WOD 
700m run
100m walking lunges (45/25)
10 OHS (155/105)
500m row
50 burpees box step over 
5 OHS 
Time cap: 20'


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

ENDURANCE 

A)
Warm-up
6 ' DU e variações

B)
Conditioning 
10 x 200m
Rest 1' (entre os rounds)

C)
WOD 
AMRAP 20'
5 burpees 
7 pull-ups
9 thrusters (75/55)

quarta-feira, 20 de julho de 2016

WOD 21/7/2016 - quinta-feira

A)
Warm-up 
200m run
15 gobblet squats (18/12)
10 burpees 
3 rounds

B)
Strength and Conditioning 
5 rounds
5 back squats
*iniciar com 65% PR e aumentar

C)
WOD 
AMRAP - 4'
10 T2B
15 push-ups hand release

rest 2'

AMRAP - 4'
10 C2B 
15 box jumps

Rest 2'

AMRAP 4'
10 HSPU
15 wall balls

terça-feira, 19 de julho de 2016

WOD 20/7/2016 - quarta-feira

A)
Warm-up
20 DU
20 mountain climbers 
10 speed KB swings (20/14 ou 18/12)
5 rounds

B)
Strength & Conditioning
4 rounds:
Max rep bar MU unbroken
Rest 1'

C)
WOD 
920m run
10 hang squat snatch (135/95 RX - 95/65 SC)
Rest 3'
920m run 
15 hang squat clean 
Rest 3'
920m run
20 GOH

segunda-feira, 18 de julho de 2016

WOD 19/7/2016/ terça-feira

A)
Warm-up
30" nose to wall handstand hold
10 kipping pull-ups on ring
10 box jumps (caixa baixa)
5 rounds

B)
Strength & Conditioning 
40 DU
20 air squats 
10 pull-ups
5 rounds

CLEAN 
4 rounds
2 Clean lift off + clean pull (95% a 100% PR)

C) 
WOD 
5 MU
1 squat clean 105/155
1 squat clean 125/185
1 squat clean 145/ 205
1 squat clean 155/225
1 squat clean 165/245
5 MU
For time

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

ENDURANCE 

A)
Warm-up
6' DU e variações

Conditioning 
EMOM - 28'
A cada 7':
700m run 
4 rounds

C)
WOD
4 rounds
Max reps em 45'':
*SOH (45/35)
*box jump
*KB swing 
*DU
*sit-up butterfly 
*rest

domingo, 17 de julho de 2016

WOD 18/7/2016 - segunda-feira

A)
Warm-up - 15'
200m run
30 DU
30 hollow rocks 
8 single arm DB row (cada braço)
6 shoulder press DB (cada braço)
3 wall climbs
4 rounds 
+
10x wrist pulse
10x psoas pulse cada perna
10x D spine stretch
2 rounds

B)
Strength & Conditioning 
FRONT SQUAT (rack)
5 rounds
4 (60% PR) 2" pause
*pode aumentar a carga

EMOM - 5'
3 shoulder presses (70% a 80% PR)

C)
WOD
920m run
25 SOH (105/75 RX - 95/65 SC)
700m run
20 SOH (135/95 RX - 105/75 SC) 
460m run
15 SOH (155/105 RX - 135/95 SC)
For time

quinta-feira, 14 de julho de 2016

WOD 15/7/2016 - sexta-feira

A)
Warm-up - 6'
100m run
5 dog strech
15 back extensions
3 rounds

Tabata
Swing russo (20/14)
Jumping lunge

B)
Strength & Conditioning
EMOM - 10'
A cada 2 min:
10 deadlifts (225/155 RX - 165/125 SC)
10 burpees box jump over

EMOM - 8'
1° min: 40 DU/80 SU
2° min: 10 plates GOH (45/25)

C)
WOD
AMRAP - 15'
300m run
10 thrusters (115/75 RX - 95/65 SC)
15 sit-ups (canivete)

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

ENDURANCE

A)
Warm-up
Tabata
Jumping lunge
Air squat
Hollow rock
Superman
460m run
Repete o Tabata

B)
Movimentos do treino

C)
WOD
AMRAP- 30'
40 DU
30 sit-ups (butterfly)
20 step lunges
10 push-ups
5 HSPU

quarta-feira, 13 de julho de 2016

WOD 14/7/2016 - quinta-feira

A)
Warm-up - 10'
30 jumping jacks
10 goblet squats (18/12)
20 sit-ups (butterfly)
3 rounds

5 hang high pull (35/45)
5 hang power cleans (35/45)
5 push jerks (35/45)
3 rounds

B)
Strength & Conditioning
10 hang power cleans (115/85)
5 push jerks
200m run
3 rounds
Time cap: 10'

Rest 3'

21/15/9
Swings (24/16)
Pendley rows (115/85)

C)
WOD
AMRAP - 3'
5 hang squat cleans (115/85)
10 jump squats

Rest 3'

AMRAP - 3'
5 hang power cleans (115/85)
10 burpees over bar

terça-feira, 12 de julho de 2016

WOD 13/7/2016 - quarta-feira

A)
Warm-up - 10'
200m run
20 OH lunges (25/15)
10 push-ups
3 rounds

(3 caídas)
3 snatch land
3 snatch drop
1 round PVC + 3 rounds barra

B)
Strength & Conditioning
EMOM - 9'
A cada 1'30'':
Snatch complex:
1 hang snatch pull + 1 hang snatch high + 1 hang power snatch + 1 OHS (começar 60% PR)

EMOM - 5'
3 hang squat snatch (115/85)

C)
WOD
AMRAP- 10'
10 OHS (115/85 RX - 95/65 SC)
10 T2B
10 pistols

segunda-feira, 11 de julho de 2016

WOD 12/7/20116 - terça-feira

A)
Warm-up - 10'
30 DU/60 SU
10 kippings
10 squats
10 burpees
3 rounds

B)
Strength & Conditioning
EMOM - 6'
5 KB one arm OHS (d/e) (18/12)

Rest 2'

AMRAP - 10'
10 pull-ups
20 sit-ups (canivetes)

C)
WOD
21 push-presses (95/65)
21 back squats
21 swings (24/16)
50 DU
15 push-presses
15 back squats
15 swings 
40 DU
9 push-presses
9 back squats
9 swings 
30 DU
Time cap: 15'

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

ENDURANCE


A) Warm-up -12'
200m run
20 step lunges
20 speed climbs
10 back squats (45/35)
10 good morning ( 45/35)

B)
Strength & Conditioning - 15'
2RM back Squat 

C)
WOD 1
Time Cap: 12'
50 A swings
1 km run
 
WOD 2
Partner WOD
150 wall balls (20/14)
* cada vez que trocar o parceiro, os dois juntos fazem 3 burpees
Time Cap 15'

domingo, 10 de julho de 2016

WOD 11/7/2016 - segunda-feira


A.Aquecimento 10' 
10 rotações ombro pvc 
15 squats 
10 push ups 
             3x 
5 front squats ( 45-35 ) 
5 push presses 
10 mountain climb 
              3x 
B. Força / condicionamento 
Emom 10' 
0-5 
4 front squats + 2 push presses  (115-75)

5-10 
3 front squats + 2 push presses  (135-95)

                   Wod 
10 hang power cleans ( 135 / 95 ) sc  (115/75)
20 box jump 
10 hspu / 3 wall climb
4 rounds

quinta-feira, 7 de julho de 2016

WOD 8/7/2016 - sexta-feira

A)
Warm-up - 12'
600m run
+
3 rounds 
20 step lunges
20 sit-ups (remador)
20 back extensions
+
400m run

B)
Strength & Conditioning
AMRAP - 12'
10 box jumps
15 American swings (24-16)
20 OH step lunges plate (45/35)

C)
WOD
6 thrusters (95/65)
28 back squats (95/65)
34 wall balls (20/14)
82 burpees 
For time

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

ENDURANCE 

A)
Warm-up - 10'
10 pass through (PVC)
10 GOH wall balls (20/14)
10 sit-ups (remador)
10 back extensions
3 rounds

B) 
Conditioning WOD
AMRAP - 15'
200m run
15 wall balls (20/14)
15 OHS wall balls (20/14)

C)
WOD
Time com 3 pessoas:
8.000 m row
*Cada atleta rema no mínimo 600m; quando sair do remo, faz 10 deadlifts com 50% do somatório do PC dos atletas.

quarta-feira, 6 de julho de 2016

WOD 7/7/2016 - quinta-feira

A)
Warm-up - 10'
10 pass through (PVC)
10 air squats
20 DU
+
5 high pull (45/35)
5 muscle clean (45/35)
5 front squats (45/35)
5 dog strech 

B)
Strength & Conditioning
CLEAN COMPLEX
EMOM - 10'
0 ao 5' = 2 high hang power clean + 2 front squat (50% PR)
6' ao 10' = 1 power clean + 1 front squat + 1 squat clean (iniciar com 65% e aumentar)

C)
WOD 
AMRAP - 5'
5 power clean (185/135 rx - 135/95 SC)
5 burpees 

Rest 5'

AMRAP - 10'
3 squat clean (185/135 rx - 135/95 SC)
1 round do benchmark "Cindy"

terça-feira, 5 de julho de 2016

WOD 6/7/2016 - quarta-feira

A)
Warm-up - 10'
15 air squats
30" air squat hold
20 hollow rockc 
30 DU
3 rounds

B)
Strength & Conditioning - 12'
BACK SQUAT
8 (70% PR)
6 (75%)
4 (80%)
4 (85%)

EMOM - 10'
1° min: 3 power clean (185/135 RX - 135/95 SC)
2° min: 10 HSPU

C)
WOD
400m run
10 T2B
10 box jumps
30 sit-ups butterfly 
3 rounds

segunda-feira, 4 de julho de 2016

WOD 5/7/2016 - terça-feira

A)
Warm-up - 10'
200m run
15 russian swings (18/12)
10 burpees 
3 rounds

B)
Strength & Conditioning
DEADLIFT
8 (65% PR)
6 (75%)
4 (85%)
4 (85%)
2 (90%)

C)
WOD
AMRAP - 20'
400m run
15 OHS (95/65)
10 burpees over bar

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

ENDURANCE 

A)
Warm-up 
5' DU
+
10 rounds:
100m jump rope knee up

B)
Strength
BENCH PRESS
10 (50% PR )
8 (60%)
6 (70%)
6 (80%)

C) 
Partner WOD
12 rounds
100m run
10 box jumpS
*atleta A corre e atleta B espera; atleta B corre e atleta A só faz box jump quando B chegar (e assim sucessivamente)