A)
Warm-up - 10'200m run
3 wall climbs
6 shoulder presses opener (45/35)
9 front squats (45/35)
3 rounds
B)
Strength & Conditioning Workout - 16'
A cada 2' (8 sets):
1 front squat + 1 split jerk (sai do rack)
Set 1 e 2: 70% PR C&J
Set 3 e 4: 75%-80%
Set 5 e 6: 80%-85%
Set 7 e 8: 85%-90%
C)
WOD 1AMRAP - 12'
200m run
15 thrusters (95/65)
5 MU
WOD 2AMRAP - 10'
2 rope climbs
20 OH step lunges (95/65)
WOD 3400m farmer walk - KB/DB (24/16)
For time
*2x percurso 200m
-----------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up3 rounds:
200m run
10 shoulder presses (45/35)
10 push-ups
20 sit-ups V-up
B)
Strength & Conditioning Workout - 9'
A cada 1'30" (6 sets):
1 push press + 1 push jerk (construir carga e sair do rack)
B1)
EMOM - 8'
1 power clean + 1 split jerk (iniciar com a carga que terminou o B / pode progredir carga)
C)
WOD
100 DU/300 SU
50 box jumps
50 burpees
50 wall balls (20/14)
For time
quinta-feira, 27 de abril de 2017
quarta-feira, 26 de abril de 2017
WOD 27/4/2017 - quinta-feira
A)
Warm-up - 10'
20" executa / 10" descansa
Incline T raise
Incline Y raise
Incline I raise
2 rounds
+
*Biceps curls 5D/5E
*Tríceps extension 5/5
*Single arm deadlift 5/5
*Landmine row 5/5 (pés paralelos)
3 rounds
B)
Strength & Conditioning
EMOM - 12'
1 split jerk (construir carga até 75% PR)
C)
WOD
Workout - 20'
A cada 5' (4 sets):
200m run
10 burpees T2B (1/1)
3 MU (adaptações: 6 C2B ou 9 pull-ups)
terça-feira, 25 de abril de 2017
WOD 26/4/2017 - quarta-feira
A)
Warm-upTABATA - 8'
*Reverse lunge com pé da frente apoiado na anilha de 45lb e elevação do joelho contrário qdo retorna.
- 20" D
- 20" E
*Elevação do quadril (pelves) com KB e pés apoiados na anilha de 45lb
*squat hold KB
B)
Strength & Conditioning 5' para achar a carga que começará o EMOM de front squat
B1)EMOM - 10'
Achar 1 RM front squat
*RM é diferente de PR
B2)Workout - 18'
A cada 2' (9 sets)
Achar 1 RM clean
*anotar se foi power clean ou squat clean
C)
WOD
20 HSPU
40 DU
3 rounds for time
Time cap: 12'
Warm-upTABATA - 8'
*Reverse lunge com pé da frente apoiado na anilha de 45lb e elevação do joelho contrário qdo retorna.
- 20" D
- 20" E
*Elevação do quadril (pelves) com KB e pés apoiados na anilha de 45lb
*squat hold KB
B)
Strength & Conditioning 5' para achar a carga que começará o EMOM de front squat
B1)EMOM - 10'
Achar 1 RM front squat
*RM é diferente de PR
B2)Workout - 18'
A cada 2' (9 sets)
Achar 1 RM clean
*anotar se foi power clean ou squat clean
C)
WOD
20 HSPU
40 DU
3 rounds for time
Time cap: 12'
segunda-feira, 24 de abril de 2017
WOD 25/4/2017 - terça-feira
A)
Warm-up - 10'
10-8-6:
PVC pass through
Reverse burpee pistol
+
1' D/1' E
Mashing you pec
Banded triceps stretch
Banded distracted pec stretch
B)
Strength & Conditioning
EMOM 8' (8 sets)
Snatch balance - construir um heavy single (sai do rack)
B1)
Workout - 15'
A cada 1'30" (10 sets):
SNATCH - construir um heavy single
*Heavy single é diferente de RM que é diferente de PR
C)
WOD 1
EMOM - 5'
3 pull-up + 2 C2B + 1 MU bar
WOD 2
EMOM - 6'
10 unbroken wall balls (20/14)
WOD 3
EMOM - 7'
20 DU + 8 push-ups
-----------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
EMOM - 12'
1° min: 30 jumping jacks
2° min: 16 step lunges
3° min: 12 American swings
4° min: 10 front squats (45/35)
B)
Conditioning WOD
AMRAP - 3'
Max. burpee
Rest 1'
AMRAP - 2'
Max. burpee
Rest 1'
AMRAP - 1'
Max. burpee
*Anotar as quantidades de cada round separadamente
C)
WOD
AMRAP - 18'
10 front squats (95/65)
10 box jumps over
15 T2B
200m run wall ball (20/14)
domingo, 23 de abril de 2017
WOD 24/4/2017 - segunda-feira
A)
Warm-up - 16'
2.100m run (3x 700m)
+
TABATA - 4'
45/35
Reverse lunge (barra nas costas)
Good morning
B)
Strength & Conditioning
B1)
TABATA - 4'
HSPU
*anotar somatório final
B2)
TABATA - 4'
Stationary dip (paralela) (homens)
Diamond push-up (mulheres)
*anotar somatório final
B3)
TABATA - 4'
Heavy push-up em dupla
45lb plate homens / 25lb plate mulheres
(são 4 rounds para cada um da dupla)
*anotar o somatório final
B4)
Workout - 12'
A cada 2' (6 sets):
3 back squats (chegar até 85% PR)
C)
WOD
1 RM SNATCH
*usar todo o tempo final do treino e construir o RM
*aumentar, preferencialmente, de 5lb em 5lb
*anotar se foi power snatch ou squat snatch
quarta-feira, 19 de abril de 2017
WOD 20/4/2017 - quinta-feira
A)
Warm-up
TABATA - 8'
Wall climb
Donkey kicks
Nose to wall handstand hold
Single leg thigh taps
B)
Skills and drills - 10'
Wall facing handstand marching
+
Walking handstand (em dupla)
C)
WOD
AMRAP - 6'
700m run
Max KB swing (24/16)
Rest 4'
3 rounds:
15 wall balls (20/14)
15 deadlifts (185/155)
10 burpees box jump over
10 HSPU
terça-feira, 18 de abril de 2017
WOD 19/4/2017 - quarta-feira
A)
Warm-up
TABATA - 4'
PVC pass through
PVC OHS
Wrist pulse
T spine pulse
+
TABATA - 4'
Power clean (45/35)
Good morning
Power snatch
Snatch balance
B)
Strength & Conditioning
5' para construir a carga 135/95 de power snatch
B1)
EMOM - 5'
4 power snatches
Rest 5'
B2)
EMOM - 3'
3 squat snatches
Rest 5'
B3)
EMOM - 5'
2 power clean + 1 front squat (135/95)
C)
WOD
30 C2B
30 box jumps
30 C2B
400m run
10 hang power clean (135/95)
400m run
10 hang power clean
For time
segunda-feira, 17 de abril de 2017
WOD 18/4/2017 - terça-feira
A)
Warm-up
TABATA - 8'
Step lunge
Candlestick roll to pistol squat
Wrist pulse
T spine pulse
+
TABATA - 4'
Squat clean (45/35)
Jerk
B)
Strength & Conditioning
Workout - 9'
A cada 1'30" (6 sets)
1 front squat (construir carga até 95% PR)
B1)
Workout - 10'
A cada 2' (5 sets)
1.1.1 C&J (construir 1 heavy triple)
obs.: 1.1.1 = não pode dar + que 10 seg de intervalo entre as reps
B2)
Workout - 6'
A cada 2' (3 sets)
1 C&J (carga q terminou o heavy triple)
B3)
Workout - 6'
A cada 2' (3 set
3 C&J (80% heavy triple)
*barbell cycling
C)
WOD
9-7-5
MU
Squat snatch (115/75)
-----------------------------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
50 split jacks
40 air squats
30 sit-ups butterfly
20 thruster (45/35)
10 burpees touch bar
B)
Strength & Conditioning
AMRAP - 4'
6 FS (115/75 RX - 95/65 SC)
12 box jumps
Rest 4'
AMRAP - 4'
12 FS (95/65 RX - 75/55 SC)
6 box jumps
C)
WOD
400m run
30 wall balls (20/14)
10 pull-ups
20 wall balls
15 pull-ups
10 wall balls
20 pull-ups
400m run
For time
domingo, 16 de abril de 2017
WOD 17/4/2017 - segunda-feira
A)
Warm-up
Dynamic mobility and activation
3' shoulder mash
10-8-6-4:
T spine pulse on box
PVC pass through in squat
PVC OHS
A1)
EMOM - 3':
2-3 weighted supinated grip pull-up
B)
Strength & Conditioning
EMOM - 10' (10 sets)
1 snatch balance + 1 OHS (progredir carga)
B1)
Workout - 9'
A cada 1'30" (6 sets):
1 snatch pull + 1 snatch (construir 1 heavy complex)
B2)
EMOM - 9' (9 sets):
1 snatch pull + 1 power snatch (85% heavy complex)
C)
WOD
EMOM - 15'
1° min: 35 DU
2° min: 10 HSPU
3° min: 3 burpee pull-up + 3 T2B
quarta-feira, 12 de abril de 2017
WOD 13/4/2017 - quinta-feira
A)
Warm-up
TABATA - 8'
- T spine pulse on box
- Shoulder opener
- Ring pull-up
- Ring dip
*pode começar em posições alternadas
B)
Strength & Conditioning
EMOM - 6'
1-2 strict MU ou 3 MU
B1)
Back squat (8')
Set 1: 5 (65% PR)
Set 2: 3 (75%-80%)
Set 3: 1 (85%-90%)
*descanso max: até 2'' entre os sets
B2)
Workout - 10'
A cada 2' (5 sets):
2 back squats (85% do PR)
C)
WOD
Workout - 20'
A cada 5' (4 sets):
400m run
15 wall balls (30/20)
10 sit-ups V-up
terça-feira, 11 de abril de 2017
WOD 12/4/2017 - quarta-feira
A)
Warm-up - 10'
10-8-6
- PVC pass through
- PVC OHS
- barbell good morning
- barbell deadlift
+
3 rounds:
5/5 biceps curl
5/5 triceps extension
5 DB Z press
B)
Strength & Conditioning
EMOM - 5'
3-7 strict HSPU
B1)
EMOM - 12'
1 behind the neck jerk
*treinar split jerk e push jerk
C)
WOD
10 deadlifts (275/225 RX - 225/185 SC)
20 pull-ups
30 box jumps
40 russian swings (24/14)
50 DU
40 russian swings
30 box jumps
20 pull-ups
10 deadlifts
For time
segunda-feira, 10 de abril de 2017
WOD 11/4/2017 - terça-feira
A)
Warm-up - 10'
10-8-6-4:
- air squat
- wrist pulse
- mountain climb
- reverse burpee pistol (não precisa subir no pistol, somente parar na posição para
mobilizar tornozelos)
B)
Strength & Conditioning
Workout - 12'
A cada 2':
2 front squats
*construir carga até 90% PR
Workout - 12'
A cada 2':
1 mid thigh clean + 1 clean
*construir carga
Workout - 10'
A cada 2':
1 clean
*construir carga
C)
WOD
AMRAP - 5'
5 MU (adaptação: 8 ring dips ou 16 triceps push-ups)
10 clean (155/105)
------------------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
2 rounds:
460m run
15 burpees
200m run
B)
Strength & Conditioning
3 rounds not for time:
10/10 shoulder presses (lunge position)
10/10 single arm row
10/10 bulgarian split squat
10 strict T2B
C)
WOD
150 DU ou 450 SI
125 walking lunges
100 American swings (24/16)
75 sit-ups butterfly
50 box jumps over
25 wall balls (20/14)
For time
domingo, 9 de abril de 2017
WOD 10/4/2017 - segunda-feira
A)
Warm-up - 6'
Dynamic mobility and activation
- liberação, mobilidade e alongamento p/ peitoral (lacrose ball, elásticos, PVC)
- preparar p/ snatch
EMOM - 5'
3 supinated grip pull-ups + 3 pronated grip pull-ups + 3 kipping swings
B)
Strength & Conditioning
Workout - 9'
A cada 1'30:
1 snatch balance + 1 OHS 2" pause bottom position
Workout - 9'
A cada 1'30:2 pause snatch
*a pausa é no joelho
*construir heavy double (HD)
Workout - 10'
A cada 2':
2 pause snatch (90% HD)
C)
WOD
EMOM - 14'
1° min: 8 DB burpee box step over (50/35)
2° min: 3 T2B + 2 bar MU
Extra
Sessão complementar:
2 rounds: 1 km row
quinta-feira, 6 de abril de 2017
WOD 7/4/2017 - sexta-feira
A)
Warm-up
TABATA - 4'
- Mountain climb
- Reverse burpee
B)
Strength & Conditioning - 10'
BACK SQUAT
5 (60%-70%)
Rest máx 2'
3 (70%-80%)
Rest máx 2'
1 (80%-90%)
Workout - 8'
A cada 2':
BACK SQUAT
3 (80%)
C)
WOD
AMRAP - 4'
4 hang squat clean (165/115)
6 burpees over bar
Rest 3'
AMRAP - 6'
6 OHS (135/95)
3 MU
Rest 3'
Workout - 8':
Max km run ou cal row
*Correr no circuito de 200m p/ facilitar a contagem
-------------------------------------------------------------------------------------------------------------
A)
Warm-up
TABATA - 4'
PVC pass through
Shoulder press (45/35)
Hollow rock
Plank shoulder tap
B)
Skills and drills
Kipping pull-up
C)
Strength & Conditioning
EMOM - 10'
1° min: 10 push presses (115/75)
2° min: 10 burpees over bar
D)
WOD
AMRAP - 10'
15 wall balls (20/14)
30 American swings (24/16)
quarta-feira, 5 de abril de 2017
WOD 6/4/2017 - quinta-feira
A)
Warm-up
TABATA - 4'
- Air squat
- Sit-up v-up
- Mountain climb
- Reverse burpee
+
TABATA - 4'
- Good morning (45/35)
- Back shoulder press
- Deadlift
- Hang power clean
B)
Montar carga do treino
C)
WOD
AMRAP - 20'
10 deadlifts (155/105)
5 hang power clean
3 SOH
50 DU
20 box jumps
15 burpees
10 T2B
50 DU
terça-feira, 4 de abril de 2017
WOD 5/4/2017 - quarta-feira
A)
Warm-up
TABATA - 8'
- bulgarian split squat D
- bulgarian split squat E
- single leg deadlift KB D
- single leg deadlift KB E
B)
Strength & Conditioning
EMOM - 6'
1° min: 5 deadlifts (50% PR)
2° min: 10 dimmels deadlift
Workout 12'
A cada 2':
CLEAN
Set 1 ----------- 3 (60%)
Sets 2 e 3 ----- 2 (70%)
Sets 4 e 5 ----- 1 (90%)
Set 6 ----------- 1 (95%+)
C)
WOD
EMOM - 12'
1° min: 20 DU
2° min: 5 thrusters (135/95)
3° min: 10 C2B
segunda-feira, 3 de abril de 2017
WOD 4/4/2017 - terça-feira
A)
Warm-up
TABATA - 8'
PVC pass through
DB Z press
Snatch push press (45/35)
Hang power snatch (45/35)
B)
Strength & Conditioning
Workout - 12'
A cada 2':
1-2 jerks
C)
WOD
AMRAP - 4'
8 power snatches (135/95)
10 box jumps
Rest 4'
AMRAP - 4'
8 power snatches (115/75)
10 box jumps
Rest 4'
AMRAP - 8'
10 push presses (95/65)
10 T2B
10 hand release push-ups
-------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
10-8-6-4
PVC pass through
PVC perna p/ frente e trás
Dinamic plank
Jump squat
B)
Strength & Conditioning
Workout - 6'
A cada 1'30":8 burpees touch bar
8 plates GOH (45/25)
EMOM - 8'
1° min: 10 T2B
2°min: 15 gobblet squats (24/16)
C)
WOD
AMRAP - 12'
6 power clean (135/95)
12 box jumps
18 jumping lunges
domingo, 2 de abril de 2017
WOD 3/4/2017 - segunda-feira
A)
Warm-up
TABATA - 8'
- Russian baby makers
- Wrist pulse
- Front squat 2" pause (45/35)
- Hang power clean (45/35)
B)
Strength & Conditioning - 36'
Workout - 12'
A cada 2':
3 front squats (sai do rack)
*construir carga até 85% PR
Workout - 12'
A cada 2':
2 hang clean (70% PR)
Workout - 12'
A cada 2':
2 squat clean (75% PR)
C)
WOD
1 km run ou 1.200 m row
Warm-up
TABATA - 8'
- Russian baby makers
- Wrist pulse
- Front squat 2" pause (45/35)
- Hang power clean (45/35)
B)
Strength & Conditioning - 36'
Workout - 12'
A cada 2':
3 front squats (sai do rack)
*construir carga até 85% PR
Workout - 12'
A cada 2':
2 hang clean (70% PR)
Workout - 12'
A cada 2':
2 squat clean (75% PR)
C)
WOD
1 km run ou 1.200 m row
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