WOD 30/9/2016 - sexta-feira

A)

Warm-up (time cap: 10')

50 DU

40 sit-ups (remador)

30 pendlay rows (45/35)

20 push-ups

10 reverse burpees

B)

Strength & Conditioning

EMOM - 9'

10 deficit push-ups (45/25)

20 T2B

30 russian swings (24/16)

EMOM - 18' 

*3' p/ colocar a carga (95+/65+)

*Praticar o cycling

1° min: 5 power snatch

2° min: 3 squat snatch

3° min: 7 OHS

C)

WOD

AMRAP - 15'

400m run

20 OH step lunges (45/25)

18 sit-ups (butterfly)

15 burpees on the target

12 pull-ups

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

ENDURANCE

A)

Warm-up

30 DU

10 mountain climber

10 good morning (45/35)

3 rounds

B)

WOD

# 3 MILES

1 mile run

1 mile row

1 mile run

For time

WOD 29/9/2016 - quinta-feira

A)

Warm-up 

EMOM - 12'

15 russian swings 

20 jump squats

30" pull-up hold

30 back extensions

B)

Strength & Conditioning

4 rounds (time cap: 15'):

200m run 

10 burpees box jump over 

20 air squats

C)

WOD

400m run 

20 OHS (95/65)

20 wall balls (20/14)

400m run 

15 OHS 

15 wall balls

400m run 

10 OHS 

10 wall balls

For time

WOD 28/9/2016 - quarta-feira

A)

Warm-up 

TABATA - 4'

DU 

Air squat 

Kipping pull-up

Plank + scapular activation

+

TABATA - 4'

Thruster (45/35)

HSPU hold

Hollow rock 

Squat clean (45/35)

B)

WOD

CHIPPER

80 DU

10 thrusters (135/95 - 95/65)

60 DU

20 burpees over bar 

40 DU

30 HSPU

20 DU

20 squat clean (135/95 - 95/65)

10 DU

10 rounds Benckmark "Cindy"

(time cap: 40')

WOD 27/9/2016 - terça-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Lunge + thoracic rotation

Banded good morning 

Mountain climber

+

TABATA - 4' (45/35)

Shoulder press opener

Deadlift

Split jerk

Squat clean

B)

Strength & Conditioning

EMOM - 9' (60% jerk e subir carga)

1 power clean + 1 front squat + 1 split jerk

DEADLIFT - 10'

10 (50% PR)

10 (60%)

10 (65%)

10 (70%)

C)

WOD

EMOM - 15'

A cada 5 min:

400m run 

12 T2b 

10 wall balls (30/20)

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

ENDURANCE 

A)

Warm-up 

TABATA - 4'

Gobblet squat 

Step-up box

B)

Movimentos do treino

C)

WOD

20/18/16/14/12/10 

Russian swing

Box jump

Burpee

Wall ball

(time cap: 35')

WOD 26/9/2016 - segunda-feira

A)

Warm-up

AMRAP - 10'

30 DU

one arm press (5D/5E)

one arm farmer walk (25mD/25mE)

10 KB thrusters

B)

Strength & Conditioning - 12'

1 RM thruster

*Sair do chão + power clean 

C)

WOD 1

30 clusters (70% PR thruster)

For time

WOD 2

10/9/8/7/6/5/4/3/2/1

OHS (95/65)

Box jump

Sit-up v-up

*No final de cada round: 1 ring MU (adaptação: 1 bar MU/3 C2B/6 pull-ups/9 push-ups)

WOD 23/9/2016 - sexta-feira

A)

Warm-up

AMRAP - 8'

10 PVC pass through

10 ativações escapulares prancha alta

10 one arm KB OHS (10 D/10 E)

B)

Tecnique & Strength

*Snactch land (3 caídas nas 3 alturas)

*Snatch drop

Snatch BALANCE

3-3-3-3-3 (80% PR)

*Sai do rack quem for fazer snatch pesado

C)

WOD

AMRAP - 20'

6 deadlifts (255/185 - 185/135)

8 burpees facing bar

10 HSPU

12 pistols

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

ENDURANCE 

A)

Warm-up

5' run

5' mobility

* movimentos do treino

B)

WOD em trio

30 rounds (a cada 1'15):

Aluno A: max cal row 

Aluno B: AMRAP Cindy

Aluno C: rest

*Score: cal total row + reps do Cindy

WOD 22/9/2016 - quinta-feira

A)

Warm-up

AMRAP- 6'

100m run

10 K2E

B)

Strength & Conditioning

6-6-6-6-6-6

Dip Ring

*Adaptação: dip box

C)

WOD

*Construir a carga do complex - 5'

AMRAP - 20'

400m run 

+

5 reps do complex: 

1 cluster + 1 back squat + 1 back push press

WOD 21/9/2016 - quarta-feira

A)

Warm-up - 8'

3 rounds:

30 jamping jacks

20 squats

10 PVC pass through

6 mountain climbers

B) 

Strength & Conditioning - 12'

BACK SQUAT

5-5-5-5-5 (80%-85% PR)

*Aquecer e iniciar já com a carga recomendada

EMOM - 6'

1 clean pull + 1 power clean

*Construir a carga

EMOM - 6'

1 power + 1 squat clean 

*Iniciar com a carga do anterior e aumentar

EMOM - 6'

2 squat clean (T&G)

C)

WOD

AMRAP - 18'

10 pull-ups

20 DU

20 alternating front rack lunges (115/75)

10 burpees over barbell

WOD 20/9/2016 - terça-feira

A)

Warm-up

Tabata - 4'

*PVC Pass through

*Med ball clean

*Wall climb

*PVC OHS

+

TABATA - 4' (45/35)

*Rosca bíceps 

*Tríceps francês

*Snatch high pull 

*OHS

B)

Strength & Conditioning

EMOM - 10'

1 power snatch + 1 OHS 

(aumentando a carga)

EMOM - 8'

2 snatch lift off + 1 snatch full

(iniciar com a carga que terminou o 1º EMOM e ir aumentando)

EMOM 6'

4 stop halting snatch deadlift - 3" pausa em cada posição

(iniciar com a carga que terminou o 2º EMOM e progredir até 105% PR snatch)

C)

WOD

EMOM - 18' 

1° min: 100m run

2° min: 20 DU + 6 SOH (135/95)

3° min: 12 T2B

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

ENDURANCE 

A)

Warm-up - 20'

100m run + 10 DU

200m run + 20 DU

320m run + 32 DU

460m run + 46 DU

B)

Mobility

*Movimentos do treino

C)

WOD

15 KB swings (24/16)

15 déficit push-up hands on (45/25 plate)

400m run

5 rounds for time

WOD 19/9/2016 - segunda-feira

A)

Warm-up (12')

800m run

Rest 3'

800m run

B)

Strength & Conditioning

EMOM - 8'

20 DU + 4 C2B

*Adaptação: pull-up ou 4 push-up

C)

WOD 1

AMRAP - 8'

500m run

10 burpees box jump over

20 T2B

30 SOH (115/85 - 85/55)

40 KB swings (24/16 - 18/12)

50 DU

Rest 4'

WOD 2

Repete o WOD 1 

For time

WOD 16/9/2016 - sexta-feira

A)

Warm-up 

Tabata - 4'

PVC pass through

Dog strech

Mountain climber

PVC OHS 

+

Tabata - 4' (45/35 - snatch grip)

High pull

Muscle snatch

Back shoulder press

Power snatch

B)

Strength &Conditioning

10' p/ chegar na carga do snatch (75%)

Depois:

20 snatch (75%)

For time

C)

WOD 

500m run 

20m walking OH lunge com DB (45-45/25-25)

20 alternating DB snatch (45/25)

20m walking OH lunge com DB

500m run 

For time

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

ENDURANCE

A) 

Warm-up 

5' DU

5' row

5' run

B) 

Preparar p/ o treino

C)

WOD 

EMOM - 35'

1° min: 100m run

2° min: 2 wall climbs

3° min: 12 med ball box step-ups (20/14)

4° min: 6-10 T2B

5° min: 12 wall balls (20/14)

WOD 15/9/2016 - quinta-feira

A)

Warm-up - 10'

3 rounds:

10 PVC pass through

10 OHS 

5 dog strech

+

3 rounds (45/35):

5 hang clean high pull

5 hang power clean 

5 hang squat clean

B)

Strength & Conditioning - 10'

Heavy single:

1 hang power clean + 1 hang squat clean

EMOM - 8'

3 squat clean (85% heavy single)

C)

WOD

AMRAP - 20'

400m run 

15 power clean (155/105 - 114/75) 

2 wall climbs

WOD 14/9/2016 - quarta-feira

A)

Warm-up 

EMOM - 16'

A cada 4':

500m run

EMOM - 9'

Min 1: 10 stritc sit-up butterfly (mãos cruzadas no peito)

Min 2: 20 hollow rock

Min 3: 12 reverse burpee pistol

B)

Strength - 15'

3 RM front squat 

*Iniciar com 5 (55% PR)

C)

WOD

500m run

50 wall balls (20/14)

50 SOH (105/75)

50 box jumps

Time cap: 17'

WOD 13/9/2016 - terça-feira

A)

Warm-up

Tabata - 4'

*swing alternado

*bent over DB row (remada serrote) D

*bent over DB row E

*chinese plank

B)

Strength & Conditioning

EMOM - 6'

3 split jerk balance

*pode aumentar a carga

Depois:

1 RM split jerk - 14'

C)

WOD

5 deadlifts (205/155 - 185/135) 

15 HSPU

10 pull-ups

8 rounds for time

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

ENDURANCE

A)

Warm-up

Tabata- 4'

DU

*mountain climber

*dog stretch

*gobblet squat KB

200m run

Tabata - 4'

*step-up

*ativação escapular no ring

*sit-up remador

*back extension

B)

WOD

AMRAP - 4'

8 double KB front squat (24-24/16-16)

16 sit-ups butterfly

Rest 4'

AMRAP - 4'

20 OH step lunges (45/25)

10 burpees on target plate

Rest 4'

AMRAP - 4'

8 pull-ups

16 box jumps

Rest 4'

AMRAP - 4'

20 OH step lunges

10 burpees on the target

Rest 4'

AMRAP - 4'

8 double KB front squat

16 sit-ups butterfly

*Anotar todos os rounds e comparar o desempenho dos rounds similares

WOD 12/9/2016 - segunda-feira

A)

Warm-up 

TABATA - 4'

* polissapato

* avanço com rotação de tronco

* PVC pass through

* mountain climber

+

TABATA (45/35)

* deadlift

* shoulder press opener

* good morning

* push jerk

B) 

Strength & Conditioning 

EMOM - 6'

1 jerk drive + 1 power jerk (70%PR)

EMOM - 5'

Deadlift

10 (55% PR)

C)

WOD 

Time cap: 25'

1000m run 

8/6 MU

18 T2B

24 burpees 

500m run 

6/4 MU

12 T2B

18 burpees 

250m run 

3/1 MU

6 T2B

12 burpees

WOD 9/9/2016 - sexta-feira

A)

Warm-up - 4'

TABATA 

Jumping jack

Air squat

Burpee

Sit-up remador

B)

Conditioning WOD 

10 front squats (135/95 - 95/65)

100m run

10 box jumps

100m run

10 clusters (135/95 - 95/65)

100m run

10 T2B

100m run

10 power clean (135/95 - 95/65)

Depois 8x

Depois 6x

For time

C)

WOD

"Randy"

75 power snatch (75/55)

For time

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

ENDURANCE 

A) 

Warm-up 

400m run > trote fraco

Rest 1'

400m run > forte

Rest 1'

200m run > fraco

Rest 1'

200m run > forte

Rest 1'

100m run > fraco

Rest 1'

100m run > forte

B)

WOD 1

1 km run

For time

WOD 2

30 power snatch (75/55)

30 burpees facing bar

60 thrusters (75/55)

30 burpees facing bar

30 power snatch

For time

WOD 8/9/2016 - quinta-feira

A)

Warm-up

AMRAP - 10'

200m run 

10 push-ups

20 sit-ups V-up

B)

Strength & Conditioning

Bench press - 15'

*Construir carga

6-6-4-4-2-2 

EMOM - 6'

5 push presses (135/95)

C)

WOD

AMRAP - 20'

400m run 

15 back squats (135/95 * 95/65)

15 HSPU

WOD 6/9/2016 - terça-feira

A)

Warm-up - 20'

800m run + 80 DU + 40 sit-ups butterfly 

600m run + 60 DU + 30 sit-ups butterfly 

400m run + 40 DU + 20 sit-ups butterfly

B)

Strength & Conditioning

EMOM - 10'

A cada 2':

10 pull-ups

15 GOH plate (45/25)

C)

WOD

21/15/9

Deadlift (185/135 RX - 135/95 SC)

Box jump

Time Cap 10'

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

ENDURANCE

A)

Warm-up - 15'

5' row

5' run

5' DU

+

Mobility (movimentos do treino)

B)

WOD

30 DU

21 wall balls (20/14)

30 DU

15 box jumps

30 DU

9 hang power clean (135/95)

+

1.000m run

3 rounds for time

WOD 5/9/2016 - segunda-feira

A)

Warm-up 

AMRAP - 10'

20 air squats 

16 russian swings 

12 sit-ups v-up

8 strict pull-ups

B)

Strength & Conditioning

AMRAP - 3'

3 power clean (135/95)

9 American swings (24/16)

Rest 3'

AMRAP - 3'

3 hang squat clean (135/95)

9 gobblet squats (24/16)

Rest 3'

EMOM - 5'

1 power clean + 3 front squat (135/95)

C)

WOD

AMRAP - 10'

200m run 

5 squat clean (135/95 RX - 95/65 SC)

15 push-ups

WOD 2/9/2016 - sexta-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 PVC pass through + 5 OHS

2° min: 8 burpees 

3° min: 6 muscle snatch + 3 OHS (45/35)

B)

Strength & Conditioning - 20'

*Construir carga e anotar a carga que terminou o complex:

1 snatch pull + 1 snatch high pull + 1 power snatch + 1 OHS

C)

WOD

3-6-9-12

Power snatch (135/95 RX - 75/55 SC)

200m run

For time

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

ENDURANCE 

A)

Warm-up 

EMOM 9'

1° min: 10 PVC pass through + 10 OHS

2° min: 5 dog strech 

3° min: 10 deadlifts KB

B)

WOD 27

AMRAP - 3'

100m sprint

8 American swings (24/16)

rest 3'

AMRAP - 3'

8 gobblet squats (24/16)

8 jump lunges

rest 3'

AMRAP - 3'

Burpee pull-ups

rest 3'

AMRAP - 3'

16 DU

8 sit-ups v-up

rest 3'

AMRAP - 3'

100m sprint

8 American swings

Obs.: anotar os rounds individualmente e comparar o 1° e o 5°