quarta-feira, 31 de agosto de 2016

WOD 1º/9/2016 - quinta-feira

A)
Warm-up 
800m run
+
3 rounds:
10 gobblet squats
10 push-ps
20 sit-ups V-up

B)
Strength & Conditioning - 20'
FRONT SQUAT
3 (80% PR)
3 (80%)
4 (70%)
4 (70%)
6 (65%)
6 (65%)
8 (60%)
8 (60%)

C)
WOD
800m run
10 burpees box jump
20 pull-ups
30 push presses (115/75 RX - 95/65 SC)
For time

terça-feira, 30 de agosto de 2016

WOD 31/8/2016 - quarta-feira

A)
Warm-up
2 rounds:
20 jumping jacks
15 air squats
10 reverses burpee 
+
EMOM - 4'
1° min: 10 shoulder presses (45/35)
2° min: 10 thrusters (45/35)

B)
Strength & Conditioning 
EMOM – 10’
A cada 2 min: 
8 thrusters (115/75 RX - 95/65 SC)
12 T2B

C)
WOD
AMRAP- 12'
6 front squats (155/105 RX - 115/75 SC)
3 push jerk
10 snatch DB (45/25)
12 pistols

segunda-feira, 29 de agosto de 2016

WOD 30/8/2016 - terça-feira

A)
Warm-up
TABATA - 4':
Air squat
Russian swing 
Hollow rock
Sit-up remador

B)
Strength & Conditioning
DEADLIFT
8 (70% PR)
6 (80%)
4 (80%)
4 (85 %)
2 (90%)

C)
WOD
AMRAP - 15'
30 DU
15 box jumps over
30 OH step lunges (45/25)
15 pull-ups

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

ENDURANCE 

A)
Warm-up - 8'
2 TABATAS:
Air squat
Russian swing
Hollow rock
Sit-up remador

B)
WOD
EMOM - 35'
0-5' - 30" max DU
6-10' - 100m sprint 
11-15' - 12 American swings (24/16)
16- 20' - 12 medballs step-up (20/14)
21-25' - 12 American swings
26-30' - 100m sprint 
31-35' - 30" max DU

domingo, 28 de agosto de 2016

WOD 29/8/2016 - segunda-feira

A)
Warm-up - 10'
200m run 
+
3 rounds;
10 air squats
5 burpees
3 wall climbs
+
Mobility

B)
Strength & Conditioning

EMOM - 6'
*Construir carga p/ o complex
1 power clean + 2 front squat + 1 hang squat clean (70% PR clean)

EMOM - 6'
*Construir carga p/ o complex
1 squat clean + 2 jerk drive + 1 power jerk (60% PR jerk)

C)
WOD
AMRAP - 10'
10 OHS (135/95 RX - 95/65 SC)
10 burpees over bar
200m run

quinta-feira, 25 de agosto de 2016

WOD 26/8/2016 - sexta-feira

A)
Warm-up - 6'
Dynamic mobility and activation
*30" banded lat strech (cada lado)
*30" pec stretch 
*30" PVC pass through 
*30" PVC OHS 
+
3 rounds - 6'
Rosca bíceps
3x 10 (5 cada lado)
Tríceps extension (coice) 
3x 10 (5 cada lado)

B)
Strength & Conditioning 
EMOM - 6'
2 SNATCH BALANCE (construir carga 50% PR ⬆⬆⬆)

EMOM - 14'
A cada 2 min:
1 snatch high pull + 1 power snatch + 1 OHS (70% PR)

C)
WOD
"HOLLEYMAN"
5 wall balls (20/14)
3 stricts HSPU
1 power clean (225/155 RX - 185/135 SC)
30 rounds
For time

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

ENDURANCE 

A)
Warm-up 
5' DU
5' row
5' run

B)
Dynamic mobility and activation

C)
WOD
50-40-30-20-10
Burpee
Wall ball
Sit-up (v-up)
100m run entre os rounds
Time cap: 25'

quarta-feira, 24 de agosto de 2016

WOD 25/8/2016 - quinta-feira

A)
Warm-up 
EMOM - 12'
1° min: 30 DU
2° min: 15 push-ups
3° min: 30 back extensions
4° min: 15 sit-ups (remador)

B)
Strength & Conditioning 
10 hang power snatch (95/65 RX - 75/55 SC)
10 HSPU (adaptação: 10 shoulder presses)

C)
WOD
AMRAP - 10'
5 push jerk (135/95 RX - 95/65 SC)
10 pull-ups
15 American swings (24/16)

terça-feira, 23 de agosto de 2016

WOD 24/8/20116 - quarta-feira

A)
Warm-up 
EMOM - 12'
1° min: 10 hip bridges KB
2° min: 8 remadas serrote (cada braço)
3° min: 6 shoulder presses (cada braço)
4° min: 10 reverses burpee pistol (alternado)

B)
Strength & Conditioning 
10': construir 70% do PR snatch

For time:
20 squat snatch (70%)

EMOM - 6'
20 DU + 2 bar MU (adaptação: 4 C2B /6 pull-ups/10 push-ups)

C)
WOD
500m run (400+100)
10 burpees box jump over
20 T2B
30 SOH (115/75)
40 KB swings (24/16)
50 DU
For time

segunda-feira, 22 de agosto de 2016

WOD 23/8/2016 - terça-feira

A)
Warm-up
Dynamic mobility and activation
TABATA - 4'
PVC Pass through
PVC T spine pulse (usar foam roler)
Barbell shoulder opener
Barbell good morning

TABATA - 4'
Jerk dip
Power jerk

B)
Strength & Conditioning
EMOM - 8' (saindo do rack)
1 jerk dip + 1 power jerk + 1 jerk com 2" pausa no dip na hora do recebimento (70% PR jerk)

DEADLIFT - 12'
10 (50% PR)
10 (60%)
10 (65%)
8 (70%)
6 (80%)
*Descanso: até 2' entre os rounds

C)
WOD
920m run
10 MU/bar MU
18 T2B
24 burpees box jump over
460m run
5 MU
9 T2B
12 burpees box jump over
200m run
2 MU
4 T2B
6 burpees box jump over
*Adaptações MU bar:
- 12/8/4 C2B 
- 15/10/6 pull-ups
- 20/15/10 push-ups

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

ENDURANCE 

A)
Warm-up
10' run

B)
Conditioning WOD
EMOM - 12'
A cada 1'30:
10 wall balls (30/20)

C)
WOD
EMOM - 21'
1°min: 8 cal row
2° min: 100m sprint
3° min: 10 T2B (adaptação: 10 sit-ups v-up)


domingo, 21 de agosto de 2016

WOD 22/8/2016 - segunda-feira

A)
Warm-up 
AMRAP - 10'
20 air squats
16 single leg deadlift KB (8 cada lado)
12 sit-ups v-up
8 strict pull-ups
4 strict HSPU

B)
Strength & Conditioning 
*Construir carga para:
EMOM - 8'
A cada 2 min:
1 clean pull + 1 power clean + 1 hang squat clean (70% power clean)

EMOM - 6'
A cada 2 min:
1 clean pull + 1 power clean + 1 squat clean (80% PR)

EMOM - 6'
1 clean (80% PR)

C)
WOD
EMOM - 20'
A cada 5 min:
400m run
15 C2B 
10 OHS (155/105 RX - 105/75 SC)

quinta-feira, 18 de agosto de 2016

WOD 19/8/2016 - sexta-feira

A)
Warm up - 5'
DU

B)
Strength & Conditioning 
EMOM - 20'
A cada 5 min:
320m run 
16 front rack step lunges (115/75)
8 C2B

C)
WOD
Running clock
2 rounds:
700m run 
15 HSPU
15 thrusters (115/75)
30 DU 
+
960m run
+
4 rounds:
20 pull-ups
7 push jerks (135/85)

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

ENDURANCE 

A)
Warm-up
6' DU
+
Mobility

B)
Partner WOD
100m farmer walk (24/16)
50 air squats 
50 sit-ups (v-up)
50 SDHP (95- 65)
100m farmer walk
50 push-ups
50 T2b 
50 hang power clean (95-65)
960m run
100m farmer walk
50 OH step lunges (45/25)
50 wall balls (20/14)
50 box jumps
100m farmer walk
50 back extensions
50 sit-ups (butterfly)
50 squat plate (46/25)
For time

quarta-feira, 17 de agosto de 2016

WOD 18/8/2016 - quinta-feira

A)
Warm-up
EMOM - 12'
1°min: 15 gobblet squats (16/12)
2°min: 20 mountain climbers 
3°min: plank * fazer ativação escapular
4°min: 20 sit-ups butterfly

B)
Strength & Conditioning
EMOM - 10'
1° min: 5 FS (60% do PR)
2° min: 2 jerks (mesma carga do FS)

C)
WOD 
AMRAP - 4'
200m run
Max power snatch (115/75 RX - 75/55 SC)

Rest 2'

AMRAP - 4'
200m run
Max power clean (135/95 RX - 95/65 SC)

Rest 2'

AMRAP - 4'
200m run 
Max deadlift (225/155 RX - 185/135 SC)

terça-feira, 16 de agosto de 2016

WOD 17/8/2016 - quarta-feira

A)
Warm-up - 8'
Dynamic mobility and activation
SNATCH

B)
Strength & Conditioning
10' = construir carga pesada para o Complex:
1 snatch high pull + 1 hang power snatch + 1 OHS 
*Anotar a carga

6' = construir:
Heavy single
Snatch
* Anotar a carga

EMOM - 5'
4 STOP halting snatch Deadlift (100% do heavy snatch ou mais)
3" em cada posição 
- off the floor
- mid patella
- mid thigh
- high hang

EMOM - 6'
5 back squat (60 a 65% do PR)
*Sai do chão

C)
WOD
AMRAP - 8'
30 pistols
15 power clean (115/85 RX - 95/65 SC)

segunda-feira, 15 de agosto de 2016

WOD 16/8/2016 - terça-feira

A)
Warm-up - 12'
Mobility & Activation
3 rounds (KB ou DB):
12 bulgarian squats (6/6)
8 stricts T2B
12 step ups (6/6)

B)
Strength & Conditioning - 20'
3 rounds:
30 DU
21 wall balls (20/14)
30 DU 
15 box jumps
30 DU 
9 hang power clean (135/95 RX - 95/65 SC) 
*Anotar o tempo

C)
WOD
30 power clean (205/155 RX - 185/135 SC)
30 burpees over bar 
400m run
For time
----------------------------------------------------------------------------------------------------

ENDURANCE 

A)
Warm-up - 6'
DU

B)
Conditioning WOD 
1 milha run (percurso AABB)

C) 
WOD 
"Fight Gone Bad"
3 rounds:
1' wall ball (20/14)
1' SDHP (75/55)
1' box jump
1' push press (75/55)
1' row
1' rest


domingo, 14 de agosto de 2016

WOD 15/8/2016 - segunda-feira

A)
Warm-up
TABATA - 4'
PVC Pass through
PVC OHS 
DU
Sit-up (remador)

B)
Conditioning WOD
AMRAP - 10'
2 rope climbs
6 shoulder presses (95/65) - adaptação: push press/push jerk
10 OH step lunges (95/65)

C)
Strength = 15'
FRONT SQUAT
Heavy single 

D)
WOD
400m run 
6 rings MU - adaptação: 6 MU bar/9 C2B/12 pull-ups/15 push-ups
3 rounds for time

quinta-feira, 11 de agosto de 2016

WOD 12/8/20116 - sexta-feira


A)
Warm-up 
TABATA - 4'
Air squat 
Wrist pulse
Psoas pulse D
Psoas pulse E
200m run 

TABATA - 4'
Front squat (45/35)
Good morning

B)
Strength & Conditioning
FRONT SQUAT
EMOM - 14'
A cada 2':
3 (80% PR)
2 (85%)
1 (90%)
3 (85%)
2 (90%)
1 (95%)
6 (75% ou mais)

EMOM - 5'
2 push presses (55%, 65%, 70%, 75%, 80%)

C)
WOD
10 squats C&J (135/85)
15 burpees over bar
8 squats C&J (155/115)
15 burpees over bar
6 squats C&J (185/145)
For time

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

ENDURANCE 

A)
Warm-up
6' DU e variações

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

C)
WOD
21-15-9
Wall ball (20/14)
Sit-up butterfly 
Box jump
*100m run (entre cada round)
For time

quarta-feira, 10 de agosto de 2016

WOD 11/8/2016 - quinta-feira

A)
Warm-up
EMOM - 12'
30 DU
10 squat plate (35/25)
10 shoulder press (45/35)
45" plank

B)
Strength & Conditioning
9 push presses (115/75)
200m run
15 push presses
200m run
21 push presses
200m run
Cap time: 12'

EMOM - 5'
3 push jerk (135/95 RX - 115/75 SC)

C)
WOD
AMRAP 10'
10 OHS (115/75 RX - 95/65 SC)
10 pull-ups
10 burpees

terça-feira, 9 de agosto de 2016

WOD 10/8/2016 - quarta-feira

A)
Warm-up
TABATA - 8' 
DU
PVC Pass through
Toracic mobility 
Split jerk/push jerk (45/35)

B)
Strength & Conditioning
EMOM - 15'
1 jerk (85%)
*Saindo do rack

C)
WOD
50 DU
10 DB squat snatch (25/45) - alternado
10 pistols
5 bar MU (adaptação: 10 C2B/15 pull-ups)
3 rounds for time

segunda-feira, 8 de agosto de 2016

WOD 9/8/2016 - terça-feira

A)
Warm-up
40 DU
15 wall balls (carga leve)
12 barbell step ups (front rack position)
9 shoulder presses DB (35/25) - 9 cada braço 
6 strict supinated grip pull-up
3 rounds
+
TABATA - 4'
Wrist pulse
Squat clean (45/35)
Mountain climber
HSPU hold

B)
Strength & Conditioning - 15'
Heavy single squat snatch
(anotar a carga)

C)
WOD 
200m run
20 burpees box jump
20 T2B
20 SOH (115/75)
20 American swings (24/16)
200m run 
16 burpees box jump
16 T2B
16 SOH (115/75)
16 American swings (24/16)
200m run 
10 burpees box jump
10 T2B
10 SOH (115/75)
10 American swings (24/16)
200m run 
For time

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

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

domingo, 7 de agosto de 2016

WOD 8/8/2016 - segunda-feira

A)
Warm-up

TABATA - 4'
PVC pass through
PVC OHS
Mountain climber
Hollow rock
+
TABATA (35/45) - 4'
GOH
Back shoulder press
OHS
Good morning

B)
Strength & Conditioning
EMOM - 8'
A cada 2 min:
Tri-position snatch (70% PR)
Saindo do chão (start position) + hang position + high hang position

EMOM - 4'
2 snatch lift off + 1 snatch pull (100% PR)

EMOM - 6'
2-3 OHS (75% PR)

EMOM - 4'
10 back squats (mesma carga acima)

C)
WOD
EMOM - 12'
1° min: 10 deadlift (205/155)
2° min: 10 C2B (adaptação: 16 pull-ups/20 push-ups)

quinta-feira, 4 de agosto de 2016

WOD 5/8/2016 - sexta-feira

A)
Warm-up 
Tabata - 4'
* PVC pass through
* PVC good morning
* mountain climber
* hollow rock 
+
Tabata - 4'
* OHS (45/35)
* back shoulder press 
* drop snatch
* biceps curls

B) 
Strength & Conditioning - 16'
EMOM - 4'
4 OHS (50% PR)

EMOM - 4'
2 Drop snatch (manter carga ⬆)

EMOM 4'
2 squat snatch (T&G)
* ⬆⬆⬆carga

EMOM - 4'
1 snatch

Depois:
BACK SQUAT
EMOM - 8'
5 (65% PR)
3 (75%)
1 (85%)
1 (90%)
1 (90%)
1 (90%)
1 (90%)
1 (90%)

C)
WOD

EMOM - 15' 
1° min: 40 DU
2° min: 8 wall balls (30/20)
3° min: 2 a 3 MU ring ou bar
*Adaptação MU: 6 C2B/9 pull-ups/12 push-ups (nada de caixa ou elástico)


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

ENDURANCE 

A)
Warm-up 
320m run
32 DU
32 air squats
32 push-ups

Rest 3'

320m run
32 DU
32 air squats
32 push-ups

B)
Strength & Conditioning
50 pistols for time

C)
WOD
AMRAP - 14'
10 deadlifts (225/135)
10 burpee over the bar
40 OH walking lunges (45/25)