WOD 1º/2/2017 - quarta-feira

A)

Warm-up 

EMOM - 15'

1º min: 20 PVC pass through

2º min: 5 hand plank to press lean 

3º min: 5 shoulder opener 

4º min: 10 wall handstand thigh taps 

5º min: 10 downward dog handstand push-up

B)

Strentgh & Conditioning 

EMOM 5'

Max HSPU (anotar somatório final)

EMOM - 8'

2 deadlifts (80% PR)

C)

WOD 

AMRAP - 6'

5 barMU 

10 front squats (155/105)

15 stationary dips

Rest 3'

AMRAP - 6'

6 renegade rows (45/35)

12 T2B 

Rest 3'

460m run c/ med ball (30/20)

WOD 31/1/2017 - terça-feira

A)

Warm-up 

Tabata - 4'

PVC pass through

Wrist pulse 

Reverse burpee 

T spine pulse 

+

200 m run 

+

Tabata - 4'

Squat clean (45/35)

Jerk

B)

Strength & Conditioning 

EMOM - 6'

3-4 front squats (2" pause) 

*Construir carga (anotar carga final)

EMOM - 8'

1 power clean + 1 jerk

*Construir carga (anotar carga final)

EMOM - 8'

1 squat clean + 1 jerk 

*Construir carga (anotar carga final)

EMOM - 4'

2 clean pull (100% PR) (anotar carga)

C) 

WOD 

2 rope climbs 

4 squat clean (185/125)

3 rounds for time 

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

ENDURANCE 

A)

Warm-up 

1' assault bike (anotar calorias)

(enquanto um pedala, os outros correm)

B)

Strength & Conditioning 

3 rounds:

10 barbell floor presses (95/65)

10 OH step lunges (95/65)

10 pendlays row (95/65)

C)

WOD 

EMOM - 24'

A cada 6 min:

200m run 

40 DU 

20 HSPU

WOD 30/1/2017 - segunda-feira

A)

Warm-up - 15'

200m run 

Tabata - 4'

Power clean (45/35)

Kipping pull-up 

200m run 

Tabata - 4'

Power snatch 

Hollow rock 

200m run 

Tabata - 4'

Thruster 

Step-up

B)

WOD 

AMRAP - 5'

1 power clean (205/145)

1 MU

2 power clean

2 MU 

3 power clean

3 MU....

4/4....

Rest 5'

AMRAP - 5'

3 power snatch (135/95)

6 T2B 

9 box jumps

Rest 5'

AMRAP - 5'

2 thrusters (135/95)

2 burpees over bar 

4 thrusters 

4 burpees over bar 

6/6....

Rest 5'

AMRAP - 5'

20 American swings (24/16)

20 hand release push-ups

WOD 27/1/2017 - sexta-feira

A)

Warm-up

Tabata - 8'

PVC pass through

Kipping pull-up

T spine pulse on box

Strict pull-up

B)

Skills & Drills - 6'

3 a 6 MU transition (low rings + feet on box)

*Quem já faz MU é p/ fazer o movimento

C)

Strength & Conditioning

8 SOH (175/115)

Rest 1'

10 SOH (155/105)

Rest 1'

12 SOH (135/95)

*anotar tempos individualmente

D)

WOD

1.000m row ou 2x 460m run

50 russian swings (32/24)

750m row ou 700m run

40 russian swings 

500m row ou 400m run

30 russian swings 

250m row ou 200m run

20 russian swings

ENDURANCE = mesmo treino 

WOD 26/1/2017 - quinta-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

GOH (45/35)

B)

Strength & Conditioning 

10 GOH (185/125)

Rest 1'

10 GOH 155/105

Rest 1'

10 GOH 135/95

*Anotar tempos individualmente

C)

WOD 

1.000m row ou 800m run

50 thrusters (65/45)

30 pull-ups

2 rounds

  

WOD 25/1/2017 - quarta-feira

A)

Warm-up - 10'

460m run 

+

Tabata - 4'

T spine pulse on box 

Reverse burpee 

+

"The Burgener Warm-up" (1x)

B)

Strength & Conditioning - 28'

EMOM - 6'

1 mid thigh snatch + 1 below the knee 

- 2" pausa em cada posição 

- construir carga

- qualquer snatch 

EMOM - 8'

1 squat snatch 

- construir carga e anotar a carga final

EMOM - 4'

2 snatches pull (95% PR)

EMOM - 10'

A cada 2':

Back squat 

6 (65% PR) 

4 (75%)

2 (80%)

2 (85%)

4-6 (80%)

C)

WOD 

400m run 

10 sumo deadlift high pull (135/95)

15 T2B

3 rounds for time

WOD 24/1/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Hand stand kick-up to wall

Z press (DB)

Wall climb

DB bench press (close grip)

B)

Skills & Drills - 5'

6-8 Kipping HSPU 

C)

Strength & Conditioning 

EMOM - 7'

2 T&G deadlift (70% PR)

5' - preparar para o treino

D)

WOD 

AMRAP - 5'

3 snatches (135/95)

6 OHS 

9 C2B 

rest 2'

4 rounds:

250m row ou 200m run

20 unbroken wall balls (20/14)

rest 1'

*Anotar rounds individualmente 

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

ENDURANCE 

A)

Warm-up 

5' jogging 

+

50m dog stretch 

50m lateral lunge D/E

Skills & Drills 

50m 

Charles angels drills 

Foot tapping drills

Running mechanics drills 

100m sprint (60% intensidade)

Rest 45"

100m (70%)

Rest 45"

100m (80%)

Rest 45"

100m (90%)

Rest 3'

C)

WOD 

1.200m run (moderado)

Rest 1'

400m run (forte)

Rest 2'

800m run (moderado)

Rest 1'

400m run (forte)

*Anotar os tempos dos 400m p/ comparar

WOD 23/1/2017 - segunda-feira

A)

Warm-up - 10'

Tabata - 4'

Good morning (PVC)

Wrist pulse 

+

Forward cross crawl (1' D/1' E)

Straight leg Iso raise (1' D/1' E)

Cross under lunge (1' D/1' E)

B)

Strength & Conditioning 

EMOM - 6' (sair do chão e construir carga)

4-5 front squats (2" pausa) 

EMOM - 8' (construir carga)

1 clean from 2" below the knee + 1 jerk

EMOM - 8' (construir carga)

1 squat clean & jerk

*Anotar as cargas do B/B1/B2

EMOM - 4'

2 clean pull (95% PR)

C)

WOD 

10 deadlifts (225/155)

15 HSPU 

20 box jumps over

3 rounds

(time cap: 10')

Optional

EMOM - 12'

1º min: 10m handstand walk

2º min:100 m run 

3º min: 20 DU + 8 T2B 

4º min: rest

WOD 20/1/2017 - sexta-feira

A)

Warm-up - 10'

50 sit-ups (remador)

40 hollow rocks 

30 tuck-ups

20 L-sit flutter kicks 

10 dragon flag negative (pode apoiar na base do rack) 

B)

Strength & Conditioning - 6'

3 rounds:

60" GOH (175/115)

60" rest

C)

WOD 

For time

1 km row ou 800 m run

40 hang power snatches (95/65)

30 T2B 

20 SOH

Rest 6'

For time

1 km row ou 800 m run

40 SOH 

30 T2B 

20 hang power snatches 

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

ENDURANCE 

A)

Warm-up - 6'

800 m run

B)

Mobility and activation to run - 10' a 15'

Running mechanics drills (na forma de TABATA - 4'):

- ball of foot hopping drills

- maintaining ideal position(posture drill)

Conditioning WOD 

30 " sprint

30" rest

4 rounds

C)

WOD 

Benchmark TT (1 mile run)

3' assault bike 

1' hip flexor GHD

1' hip extension GHD 

1' rest entre os rounds

5 rounds 

*Para quem for competir no open 2017

WOD 19/1/2017 - quinta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

2 rounds:

20 T spine pulse on box

20 psoas pulse D 

20 psoas pulse E 

5 deep squat progressions

+

460m run 

B)

Strength & Conditioning - 5'

Burgener Warm-up 

3 rep de cada movimento: 

- pull

- high pull

- muscle snatch 

- OHS 

- 3 caídas do snatch land

- drop snatch

EMOM - 8' 

2 power snatches (construir carga)

EMOM - 6'

A cada 1'30:

1 squat snatch (construir carga )

EMOM - 10'

A cada 2':

BACK SQUAT (saindo do rack)

6 (65% PR)

4 (70%)

3 (75%)

2 (80%)

4 a 8 (75%)

C)

WOD 

15 GOH (135/95)

30 C2B 

15 thrusters 

20 burpees over bar 

15 OHS 

10 bar MU

For time

WOD 18/1/2017 - quarta-feira

A)

Warm-up 

TABATA - 4'

Lunge with torso rotation

Reverse burpee 

+

TABATA - 4'

Hand plank to press lean

Shoulder opener 

B)

Strength & Conditioning 

EMOM - 8'

Max reps HSPU 

EMOM - 8'

2 deadlifts T&G (60% PR) 

*As repetições têm que ser explosivas

C)

WOD 

AMRAP - 4'

6 T2B 

12 box jumps over 

Rest 2'

For time 

4 rounds:

15 C2B 

30 DU 

Rest 1' entre cada round

*Anotar o tempo de cada round individualmente 

*Cada um marca seu descanso

WOD 17/1/2017 - terça-feira

A)

Warm-up - 10'

50 walking lunges 

40 sit-ups (remador)

30 step-ups (degrau fora do box)

20 front squats (45/35)

10 jerks

B)

Strength & Conditioning 

EMOM - 10'

A cada 2':

5-6 front squats com 2" pausa (50% PR) 

EMOM - 8'

A cada 2':2 power clean + 1 jerk (construir carga)

*anotar carga final

EMOM - 8'A cada 2':

1 squat clean + 1 jerk (construir carga) 

*anotar carga final

C)

WOD 

15-12-9

Hang power clean (135/95)

Burpee over bar

For time

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

ENDURANCE 

A)

Warm-up 

Mobility and activation to WOD

B)

Conditioning WOD 

Running clock - 30'

0----------10'

Max run (marcar voltas de 200m)

10'----------20'

21-18-15-12-9

Russian swing (24/20)

Gobblet squat (24/20)

20'----------30'

21-18-15-12-9

Sit-up butterfly 

Burpee jump bar (pull-up)

C)

WOD 

EMOM 15'

1° min: 15 cal row ou 100m run

2° min: 6 burpee + 6 pull-ups

3° min: 20 DU + 8 diamond push-ups

(WOD somente para quem vai participar do Open, caso contrário não precisam fazer)

WOD 16/1/2017 - segunda-feira

A)

Warm-up 

TABATA - 4'

PVC pass through 

T spine pulse 

+

TABATA - 4'

Push press (45/35)

SOH 45/35

B)

Strength & Conditioning

3 rounds:

5 rosca bíceps (5D/5E)

5 rosca tríceps (5D/5E)

Time cap: 5'

Depois:

25 push presses (sai do chão)

For time 

*carga livre 

Time cap: 3'

rest 3'

25 SOH (135/95)

For time 

Time cap: 6'

C)

WOD 

4 rounds for time 

500m row ou 400m run

40 DU 

20 America swings (24/20)

4 rounds for time

WOD 13/1/2017 - sexta-feira

A)

Warm-up 

TABATA 4'

PVC pass through

Mountain climb 

Dog stretch 

L-sit hold

TABATA 4'

Handstand hold 

Snatch push press (45/35)

Power snatch 

L-sit hold

B)

Strength & Conditioning - 10'

3 rounds:

2 rope climbs

10m walking handstand (with assistence)

4 rounds:

Max reps - 8'

30" power snatch (50% PR)

Rest 1'30

*Anotar cada round

C)

WOD

5 snatches (155/115)

50 DU

40 wall balls (30/20)

30 C2B

50 DU

5 snatches 

WOD 12/1/2017 - quinta-feira

A)

Warm-up 

TABATA - 8'

Lunge with thoracic rotation

PVC pass through 

PVC good morning 

T spine pulse 

B)

Skills & Drills - 12'

Muscle-up ring

*kipping 

*entrada da cabeça na argola baixa

*outros educativos 

C)

WOD 

EMOM - 25'

A cada 5':

500m row

30 DU 

10 STRICT HSPU

15 DU

WOD 11/1/2017 - quarta-feira

A)

Warm-up

TABATA - 8'

PVC pass through

T spine pulse

Shoulder press opener

Snatch push press

B)

Strength & Conditioning 

5 rounds (10"):

6 a 8 desenvolvimentos (sentado no chão)

8 a 10 remadas unilaterais (DB ou KB)

EMOM - 12'

A cada 2':

3 unbroken high hang snatches (65% a 75% PR)

C)

WOD - 18'

3 rounds:

AMRAP - 3'

400m run 

Max reps KB swings (32/24)

Rest 1'30

(anotar cada round)

WOD 10/1/2017 - terça-feira

A)

Warm-up 

EMOM - 16'

10 PVC pass through

20 T spine pulse 

5 shoulder presses opener + 5 thrusters (45/35)

5 GOH + 5 snatches

B)

Preparar carga e movimentos p/ WOD

C)

WOD

300m corrida

2 snatches (135/95)

3 thrusters (135/95)

4 MU

5 burpees 

6 T2B 

7 C2B 

8 American swings (32/24)

9 box jumps

10 HSPU

11 GOH (135/95)

12 man makers (55/35)

WOD 9/1/2017 - segunda-feira

A)

Warm-up 

Tabata - 4'

PVC pass through

PVC good morning

Mountain climb

Dog stretch 

B)

Preparar p/ WOD 

Deadlift (225/155)

C)

WOD 

AMRAP - 4'

300m run 

30 wallballs (20/14)

30 deadlifts (225/155)

30 HSPU 

Rest 2'

AMRAP - 6'

300m run

30 wall balls (20/14)

30 deadlifts (225/155)

30 HSPU 

Rest 2'

300m run

30 wall balls (20/14)

30 deadlifts (225/155)

30 HSPU

For time