WOD 30/6/2017 - sexta-feira

A)

Warm-up 

50 split jacks 

40 sit-ups (remador) 

30 air squats 

20 PVC pass through

10 mountain climbs 

+

TABATA - 4'

L-sit hold 

Ring dip 

B)

Strength & Conditioning 

BACK SQUAT 

Set 1: 5 (75%)

Set 2: 3 (80%)

Set 3: 1 (85%)

Set 4: 5 (80%)

Set 5: 3 (85%)

Set 6: 1 (90%)

Set 7: 5 (85%)

Set 8: 3 (90%)

Set 9: 1 (95%)

C)

WODs 

AMRAP - 10'

♂7 MU / ♀5 MU (adaptação: 15 C2B ♂/12 C2B ♀)

21 burpees 

C1)

AMRAP - 6'

5 HSPU 

10 T2B 

30 DU 

C2)

200m one arm farmer walk KB (24/16)

For time

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ENDURANCE

A)

Warm-up 

6' DU - prática 

B) 

Conditioning WOD 

100m one arm KB farmer walk (24/16)

100m walking lunge 

100m burpee broad jump

For time

C)

WOD 

AMRAP - 25'

200m run 

15 push-ups

5 tire flips

200m run 

15 wall balls (20/14)

5 T2B 

200m run 

15 sit-ups (V-Up)

5 DB snatches (45/25)

WOD 29/6/2017 - quinta-feira

A)
Warm-upAMRAP - 8'
100m run
10 PVC pass through
10 kipping pull-ups
♂8 strict pull-ups ♀4 strict pull-ups

B)
Conditioning WOD 4 rounds:
500m row
Time cap: 3' p/ cada round
*Largar em baterias

C)
WOD
400m run
10 SOH (115/75)
10 OH step lunges (115/75)
4 rounds for time

WOD 28/6/2017 - quarta-feira

A)

Warm-up

AMRAP - 8'

100m run

10 twisted cross stretches 

10 wall slids 

10 Y/T/W

10 med ball hamstring curls 

+

TABATA - 4'

Foot work do split jerk

Split jerk behind the neck (45/35)

B)

Strength & Conditioning 

EMOM - 8'

Split jerk behind the neck (construir carga)

B1)

Deadilft - 15'

Construir um heavy single de deadlift

C)

WOD 

AMRAP - 20'

600m run

10 deadlifts (225/185)

15 wall balls (30/20)

WOD 27/6/2017 - terça-feira

A)

Warm-up 

AMRAP - 8'

30 DU 

3 wall climbs 

10 handstand thigh taps 

10 wall facing split handstand hold 

B)

Strength & Conditioning 

EMOM - 5'

Max reps déficit HSPU (♂45+25 déficit //♀45+10 déficit )

*Anotar somatório dos rounds

B1)

Workout - 10'

A cada 2' (5 sets):

2 clean from 2" below the knee + 2 front squats

B2)

Workout - 10'

A cada 2' (5 sets):

1 clean lift off + 1 clean + 1 front squats

*Construir um heavy complex no B1 e B2 e anotar cargas finais

C)

WOD 

3 km run 

*7 voltas 460m 

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ENDURANCE

A)

Warm-up 

AMRAP - 10'

30 jumping jacks 

20 sit-ups remador 

10 mountain climbs 

5 dog stretches 

B)

Conditioning WOD 

500 SU 

1.000 m run 

1.500m row

Time cap: 16'

C)

WOD 

Em duplas:

AMRAP - 25'

50 KB High pull (24/16)

40 sit-ups (v-up)

30 wall balls (20/14)

20 push-ups hand release

10 pull-ups

200m run 

*Os 2 correm juntos e, enquanto um faz, o outro conta e descansa

WOD 26/6/2017 - segunda-feira

A)

Warm-up

AMRAP - 8'

100 m run

5 inchworm walk + scap push-up + press-up

10 russian baby makers

15 PVC pass through

20 T spine pulse on box 

+

Tabata - 4'

Snatch balance (45/35)

OHS

High hang squat snatch 

Snatch full

B)

Strength & Conditioning

*Saindo do rack 

EMOM - 8'

2 OHS (construir carga)

B1)

EMOM - 8'

2 snatch balance (construir carga) 

B2)

Workout - 9'

A cada 1'30" (6 sets)

1 high hang snatch + 1 hang snatch (70% PR) 

B3)

EMOM - 5'

1 snatch from below the knee (75%+)

*2'' pause

B4)

EMOM - 5'

1 snatch pull + 1 squat snatch (80%)

C)

WOD 

200 DU 

For time

WOD 23/6/2017 - sexta-feira

A)

Warm-up 

AMRAP - 10'

200m run

20 PVC pass through

10 mountain climbers 

5 dog stretches 

+

Tabata - 4'

Deadlift (45/35)

Hang power clean 

Push jerk

Strict pull-up 

B)

Construir carga WOD

C)

WOD 

5 rounds for time:

    1 round "DT" (12 deadlifts / 9 hang power cleans / 6 push jerks - 155/105)

    +

    1 round "CINDY" (5 pull-ups / 10 push-ups /15 air squats) 

 

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

ENDURANCE 

A)

Warm-up 

AMRAP - 6'

100m run

10 shoulder presses 

10 step-ups

10 reverse snow angels 

B)

Strength & Conditioning 

AMRAP - 10'

8 push jerks (165/115)

8 box jumps over

8 push-ups

C)

WOD 

2 miles run 

*Pela manhã: percurso fora do Clube

WOD 22/6/2017 - quinta-feira

A)

Warm-up 

3 rounds:

200m run 

20 push-ups

20 PVC pass through 

B)

Strength & Conditioning 

Bench press 

5-5-3-3-1-1-1-1

C)

WOD 

600m run

25 box jumps over 

20 russian swings alternados (24/16)

15 wall balls (20/14)

10 pistols 

5 bar MU

10 pistols

15 wall balls

20 russian swings alternados 

25 box jumps over

600m run 

For time

WOD 21/6/2017 - quarta-feira

A)

Warm-up 

TABATA - 4'

Step up 

Hollow rock 

B)

Conditioning WOD 

Workout - 20'

A cada 4' (5 sets):

200m run 

10 burpees box jump over 

10 American swings (24/16)

C)

Strength & Conditioning - 12'

Power clean - construir heavy single

*anotar a carga

D)

WOD

Workout - 8'

30'': max reps power clean (135/95)

Rest 1'30"

4 rounds

*anotar o somatório

WOD 20/6/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Step lunge

Reverse burpee 

Shoulder press opener (45/35)

Kipping pull-up 

B) 

Conditioning WOD 

40 DU 

20 T2B 

10 HSPU 

40 DU 

20 HSPU 

10 T2B 

For time

Time cap: 12'

C)

Strength & Conditioning - 12'

Back squat

Set 1: 5 (60%)

Set 2: 4 (65%)

Set 3: 3 (70%)

Set 4: 2 (75%)

Set 5: 1 (80%)

Set 6: 1 (85%)

D)

WOD 

60 burpees facing bar 

50 pull-ups

40 thrusters (95/65)

For time

Time cap: 20'

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

ENDURANCE 

A)

Warm-up 

TABATA - 8'

Jumping jack 

Sit-up (remador)

Dog stretch 

Hollow rock 

B)

Conditioning WOD 

1000m run (2x 460m + 100m)

5 rope climbs 

800m run (2x 400m) 

4 rope climbs 

600m run (400m + 200m)

3 rope climbs 

400m run 

2 rope climbs 

200m run 

1 rope climb

For time

WOD 19/6/2017 - segunda-feira

A)

Warm-up

200m run 

50 jumping jacks 

20 PVC pass through 

10 OHS (PVC)

3 rounds

B)

Conditioning warm-up 

AMRAP - 4'

5 shoulder presses (45/35)

10 OHS 

15 push-ups

EMOM - 8'

5 OHS (115/75)

5 burpees over bar 

C)

WOD 

AMRAP - 12'

10 hang squat snatches (95/65)

15 wall balls 30/20

30 DU

WOD 16/6/2017 - sexta-feira

A)

Warm-up

TABATA -4'

PVC pass through

OHS PVC

T spine pulso 

Wrist pule

+ 

TABATA - 4"

Snatch push press 

OHS

Muscle snatch 

Power snatch 

B)

Strength & Conditioning 

EMOM - 6'

1 muscle snatch + 1 drop snatch (aumentando a carga) 

B1)

EMOM - 6'

2 snatch balance

B2)

EMOM - 6'

2 power snatch (até 75% PR)

B3)

EMOM - 6'

2 snatch lift off + 1 snatch full (até 85%)

C)

WOD 

7 SOH 

14 deadlifts 

21 wall balls (20/14)

3 rounds

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

ENDURANCE 

A)

Warm-up 

600m run

B)

Conditioning WODs - 15'

B1)

3 min: maior número de DB snatch 

Rest 1'

B2)

3 min: maior número de push-up

Rest 1'

B3)

3 min: maior número de wall ball (20/14)

Rest 1'

B4)

3 min: maior número de sit-up (remador)

C)

WOD 1

8 KB sumo deadlift high pull (24/16)

12 gobblet squats 

16 American swings

200m run

4 rounds

Rest 5'

WOD 2

8 power clean (95/65)

12 front squats

16 deadlifts 

200m run

3 rounds

WOD 14/6/2017 - quarta-feira

A)

Warm-up 

TABATA - 4'

Mountain climber 

Dog strech 

Sit-up (remador)

Reverse burpee 

+

TABATA - 4'

Snatch push press (45/35)

Push-up 

Shoulder press opener (45/35)

GOH 

B)

Preparar p/ WOD

C)

WOD 

1 1km run

2 snatches (155/105)

3 thrusters (155/105)

4 rings MU

5 burpees 

6 T2B 

7 C2B 

8 American swings (32/24)

9 box jumps

10 HSPU 

11 GOH (155/105)

12 man makers (45/25)

WOD 13/6/2017 - terça-feira

A)

Warm-up - 6'

25m ballet kick

25m zombie kick 

25m duck walk

25m dog stretch 

+

TABATA - 4'

45/35

Deadlift 

Power clean

Front squat 

Power snatch 

B)

Strength & Conditioning 

EMOM - 6'

8 single arm DB snatches (55/35)

C)

WOD 

*Testar todos os movimentos 

AMRAP - 3'

2 bar MU 

8 deadlifts (185/135)

Rest 3'

C1) AMRAP - 3'

4 power clean (185/95)

8 pull-ups

Rest 3'

C2) AMRAP - 3'

4 front squats (135/95)

8 T2B

Rest 3'

C3) AMRAP - 3'

4 power snatches (135/95)

20 DU

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

ENDURANCE 

A)

Warm-up 

5' turkish get-up

B)

Strength & Conditioning 

EMOM - 8'

1º min: 10 pendlay rows (65/45)

2º min: 10 floor presses

C)

Partner WOD

100 American swings (24/16)

400m run

100 thrusters (45/35)

80 burpees 

400m run

100 thrusters 

400m run 

100 American swings

For time

WOD 12/6/2017 - segunda-feira

A)

Warm-up - 12'

TABATA - 4'

Step lunge

Sit-up remador 

Front squat (45/35)

Snatch push press 

200m run

TABATA - 4'

Hang power clean 

Thruster 

SOH 

HSPU hold 

B)

Strength & Conditioning - 9'

Workout 9' 

A cada 1'30" (6 sets):

4 front squats

*sair do chão 

*iniciar 55% PR clean

*construir carga

B1)

Workout 9' 

A cada 1'30" (6 sets):

3 position power snatches

*iniciar 55% PR snatch 

B2)

EMOM - 5'

6 HSPU + 6 C2B 

C)

WOD 

AMRAP - 4'

3 hang squat snatches (95/65)

6 thrusters 

9 SOH 

12 box jumps

WOD 9/6/2017 - sexta-feira

A)

Warm-up 

50 DU 

40 air squats 

30 russian swings KB (20/14)

20 sit-ups (remador)

1' plank 

2 rounds NOT for time

B)

Preparar movimentos e carga p/ treino 

C)

WOD 

7 deadlifts (165/115)

6 HSPU (déficit 45+25 lb H / 45+10 lb M )

5 power clean (165/115)

4 burpees over bar 

3 front squats (165/115)

2 SOH (165/115)

1 MU

7 rounds for time

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

ENDURANCE 

A)

Warm-up

10 lunges with twist 

10 side lunges (D/E)

10 ankle rolls

10 mountain climbs 

10 side high kicks (D/E)

10 arm circles (frente/atras) 

10 dog stretches 

2 rounds 

B)

Strength & Conditioning 

EMOM - 10'

10 DB bench presses (pode fazer deitado no chão e usar KB)

C)

WOD 

10 box jumps over 

10 HSPU 

100m run 

9 box jumps over 

9 HSPU 

100m run 

8 box jumps over 

8 HSPU 

100m run 

Até..... 

1 box jump over 

1 HSPU 

100 m run 

For time

WOD 8/6/2017 - quinta-feira

A)

Warm-up 

TABATA - 4'

Hollow rock 

Step lunge 

TABATA - 4'

Jerk (45/35)

Clean (45/35)

B)

Strength & Conditioning - 10'

3 rounds: 

10 DB shoulder presses (45/25)

20 front rack step lunges 

B1)

EMOM - 10'

1 jerk (construir carga) 

C)

WOD 

3 squat C&J (185/135)

4 box jumps (caixa masculina = everest / caixa feminina = 51 cm)

3 rounds for time

WOD 7/6/2017 - quarta-feira

A)

Warm-up 

TABATA - 4'

Sit-up (remador)

Air squat (pés juntos) 

Kipping pull-up 

Reverse burpee pistol 

+

TABATA - 4'

Good morning (45/35)

Squat clean 

Deadlift 

OHS 

B) 

Strength & Conditioning 

3 rounds: 

10 DB snatches (55/35)

10 T2B 

10 pistols

Time cap: 10'

C)

WOD 1

3 rounds: 

5 squat clean (185/125)

10 C2B 

30 DU 

Time cap: 15 min 

Rest 5'

WOD 2

12-9-6-3

OHS (135/95)

Deadlift (135/95)

For time

WOD 6/6/2017 - terça-feira

A)

Warm-up

10 rotações ombro + 10 OHS PVC 

10 mountain climbers + 20" mobilidade punho 

10 psoas pulse D/E 

20" mobilidade ombro (caixa)

B)

Strength & Conditioning

Tall snatch 

Drop snatch 

EMOM - 6' 

1 low hang snatch hp + 1 hang snatch + 1 drop snatch (50%)

EMOM - 6'

1 snatch high pull + 1 snatch + 1 balance (70%-75%)

EMOM - 8' 

1 snatch (80-90%)

C)

WOD 

AMRAP - 6' 

5 snatches (145/100)

50 DU

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

ENDURANCE 

A)

Warm-up - 15'

100 DU 

+

3 rounds:

10 shoulder presses (45/35)

15 sit-ups (v-up)

20 push-ups

960m run

B)

Preparar movimentos e carga p/ treino 

C)

WOD 

460m run 

25 push presses (95/65)

25 T2B 

25 burpees 

460m run 

20 push presses

20 T2B 

20 burpees 

460m run 

15 push presses

15 T2B 

15 burpees 

460m run 

10 push presses

10 T2B 

10 burpees 

For time