quinta-feira, 31 de agosto de 2017

WOD 1º/9/2017 - sexta-feira

A)
Warm-up
3 rounds:
10 PVC pass through
10 squats
10 dog streches
5 burpees
15 sit-ups (V-up)

Tabata 
Front squat
Power jerk

B)
Strength & Conditioning
Workout - 6'
A cada 1'30'' (4 sets):
4 front squats + 1 power jerk (135/95)

Workout - 6'
A cada 1'30'' (4 sets):
3 front squats + 1 power jerk (155/105)

Workout - 6'
A cada 1'30'' (4 sets):
2 front squats + 1 power jerk (185/135)

C)
WOD 
AMRAP - 10'
200m run
10 box jumps
5D/5E one arm DB push press (45/25)
10 pull-ups

quarta-feira, 30 de agosto de 2017

WOD 31/8/2017 - quinta-feira

A)
Warm-up
AMRAP - 4'
60 DU/SU 
30 squats
15 burpees

rest 1'

AMRAP - 4'
40 DU/SU
20 squats
10 burpees

rest 1'

AMRAP - 4'
20 DU/SU 
10 squats
5 burpees

B)
Strength & Conditioning
50 STOH (RX 95/65 - SC 75/55)
40 push-ups
30 front squats
20 swings (26/16)
10 OHS
Time cap: 10'

C)
WOD
6 snatches (RX 155/105 - SC 95/65)
12 T2B
24 jumping lunges
48 russian swings (24/16)
3 rounds
For time

terça-feira, 29 de agosto de 2017

WOD 30/8/2017 - quarta-feira

A)
Warm-up
AMRAP - 5'
10 PVC pass through
8D/8E DB/KB shouder presses
50m waiter walk (DB/KB - 25mD/25mE)

B)
Strength & Conditioning
AMRAP - 5'

6 DB thrusters (45/25)
12 sit-ups (V-Up)

B1)
Split jerk - 8'
Achar 1 heavy single

B2)
Workout - 4'
A cada 2' (2 sets):
3 clean pull + 3 power clean + 3 front squats + 3 push jerks (55%/60% RM C&J)

B3)
Workout - 4'
A cada 2' (2 sets):
2 clean pull + 2 power clean + 2 front squats + 2 push jerks (65%/70%)

B4)
Workout - 8'
A cada 2' (4 sets):
1 clean pull + 1 power clean + 1 front squat + 1 push jerk (75%/80%)

C)
WOD
3' max russian swing (32/24)

2' rest

3' max cal row

2' rest

3' max wall ball (30/20)

2' rest

3' max thruster (95/65)

2' rest

3' max DU




segunda-feira, 28 de agosto de 2017

WOD 29/8/2017 - terça-feira

A)
Warm-up
Tabata - 4'
Split jack
Sit-up (remador)
Mountain climb
Plank

EMOM - 4'
1 round "Cindy"

AMRAP - 3'
5 thrusters (45/35)
10 sit-ups (canivete)

C)
WOD
AMRAP - 20'
10 thrusters (RX 95/65 - SC 75/55)
20 box jumps over
10 push presses
60m farmer walk (24/16)
80 DU/160 SU

quarta-feira, 23 de agosto de 2017

WOD 28/8/2017 - segunda-feira

A)
Warm-up
3 rounds:
10 PVC OH lunges 
10 rotações ombro PVC
10 OHS pés unidos PVC
5 reverse burpees

EMOM - 4'
1° min: 5 muscle snatches + 3 OHS 
2° min: 3 hang power + 3 hang squats

B)
Conditioning
AMRAP - 8'
18 wallballs (20/14)
8 hang power snatches (95/65)(75/55)
29 russian swings (24/16)

Rest 4'

AMRAP - 8
8 burpees
8 T2B
8 hang squat snatches (RX 95/65 / SC 75/55)

C)
WOD
AMRAP - 8'
8 OHS (95/65)(75/55)
18 burpees over bar
8 HSPU

WOD 25/8/2017 - sexta-feira

A)
Warm-up - 8'
3 rounds:
10 rotações alternadas + 10 ativações ombro PVC
20" mobilidade ombro (elástico)
20" mobilidade punho
10 shoulder press (45/35)

B)
Strength
Workout - 7'30
A cada 1'30" (5 sets):
1 power clean + 3 power jerk (construir carga)

C)
Conditioning
EMOM - 16'
1° min: 200m row
2° min: 12 burpees
3° min: 10 pull-ups
4° min: 8 thrusters (95/65)

D)
WOD
AMRAP - 6'
10 push-presses (RX 95/65 / SC 75/55)
20 DU
10 pistols

WOD 24/8/2017 - quinta-feira

A)
Warm-up
50 jumping jacks
40 speed climbs
30 sit-ups butterfly
20 squats
10 burpees

Tabata - 4'
Squat clean
Sit-up (V-Up)

B)
Strength & Conditioning
Workout 8'
A cada 2' (4 sets):
1°: 10 squat cleans (95/65) + 5 box jumps (masc = everest / fem = box masc)
2°: 8 squat cleans (115/75) + 5 box jumps
3°: 6 squat cleans (155/105) + 5 box jumps
4°: 4 squat cleans (185/135) + 5 box jumps

C)
WOD 
AMRAP - 10'
9 power cleans (135/95)
15 push-ups hand release
21 goblet squats (24/16)

terça-feira, 22 de agosto de 2017

WOD 23/8/2017 - quarta-feira

A)
Warm-up - 10'
3 rounds:
200m run
10 jump squats
8 push-ups
6 strict pull-ups

B)
Strength & Conditioning
EMOM - 12'
1° min: 5 hang squat cleans (115/75)
2° min: 4 push-presses (115/75)
3° min: 3 hang clusters (115/75)

C)
WOD
AMRAP - 16'
40 DU
20 american swings (24/16)
30 DU
15 box jumps
20 DU
10 pull-ups

segunda-feira, 21 de agosto de 2017

WOD 22/8/2017 - terça-feira

A)
Warm-up - 6'
3 rounds:
10 rotações ombro PVC
10 OHS PVC
10 ativações escápula (plank)
20 back extensions

Tabata - 4'
OHS (45/35)
L-sit hold

B)
Strength
OHS - 15'
8 (60%)
4 (70%)
2 (80%)
4 (85%)
2 (90%)

Conditioning
21-15-9 
OHS (RX 95/65 - SC 75/55)
9-15-21 burpees
Time cap: 8'

C)
WOD
AMRAP - 10'
200m run
12 T2B
16 DB snatches (45/25)

domingo, 20 de agosto de 2017

WOD 21/8/2016 - segunda-feira

A)
Warm-up
AMRAP - 8'
100m run
20 hollow rocks
10 snatch push-presses (45/35)
5 reverses burpee

B)
Strength & Conditioning
EMOM - 16'
1° min: 10 cal row
2° min: 3 rings MU
3° min: 8 HSPU
4° min: 6 burpees box jump

B1)
AMRAP - 5'
30 DU
8 American swings (32/24)
4 snatches (115/85)

C)
WOD
AMRAP 10'
10 thrusters (115/75)
10 wall balls (20/14)
10 T2B
200m run

quinta-feira, 17 de agosto de 2017

WOD 18/8/2017 - sexta-feira

A)
Warm-up
25 jumping jacks
15 air squats
10 push-ups
5 rolinhos
3 rounds

TABATA - 4' (45/35)
Clean pull
Clean high pull
Power clean
Squat clean

B)
Strength & Conditioning
EMOM - 5'
3 high hang squat clean (60% a 65%)

B1)
EMOM - 5'
2 hang squat clean (70% a 75%)

B2)
EMOM - 5'
1 squat clean (80% a 90%)

C)
WOD
AMRAP - 5'
5 box jumps
5 burpees
5 american swings (32/24)

Rest 2'

AMRAP - 5'
5 burpees box jump
10 american swings (32/24)

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

ENDURANCE 

A)
Warm-up
5' run
5' DU
5' row

B)
Conditioning WOD
AMRAP - 10'
10 wall balls (20/14)
10 WB russian twists
10 push-ups hands on WB
100m run with WB

C)
WOD
1 km run (2x 460m + 100m)
100 DU
1 km row
100 DU
For time

quarta-feira, 16 de agosto de 2017

WOD 17/8/2017 - quinta-feira

A)
Warm-up
AMRAP - 3'
10 air squats
5 burpees

Rest 1'

AMRAP - 3'
10 russian swing KB
5 strict pull-ups

Rest 1'

AMRAP - 3'
10 jump squats
5 reverse burpees

B)
Strength & Conditioning
AMRAP - 8'
10 american swings (24/16)
10 front squats (95/65)
10 pull-ups

C)
WOD
15 squat clean (165/115)
30 burpees touch bar
40 DU
800m run
Time cap: 18'

terça-feira, 15 de agosto de 2017

WOD 16/8/2017 - quarta-feira

A)
Warm-up - 10'
10 PVC OHS
10 PVC pass through
5x: 1 dog stretch + 2 mountain climbs
3 rounds
+
TABATA - 4' (45/35)
Snatch push press
OHS
Good morning
Back squat

B)
Strength & Conditioning
EMOM - 6'
Snatch high pull + hang power + snatch balance (60% PR snatch)
*fazer tudo com 60% e não aumentar a carga
*ênfase na técnica

B1)
EMOM - 6'
Hang power snatch + hang squat + snatch balance (70%)

B2)
EMOM - 6'
Hang power + hang squat snatch (80%)

C)
WOD
9-7-5
Squat snatch (135/95)
Box jump
Time cap: 10'


segunda-feira, 14 de agosto de 2017

WOD 15/8/2017 - terça-feira

A)
Warm-up - 6'
2 rounds:
10 PVC pass through
10 PVC good mornings
10 mountain climbs
5 reverse burpees
5 front squats (45/35)
5 shoulder press opener (45/35)

TABATA - 4'
Power clean (45/35)
Push jerk
Squat clean
Split jerk

B)
Strength & Conditioning
Workout - 12'
A cada 2' (6 sets):
1 power clean + 1 push jerk + 1 squat clean + 1 split jerk
*iniciar com 60% do PR C&J
*aumentar de acordo com a boa técnica

B1)
Workout - 8'
A cada 2' (4 sets):
1°: 12 thrusters (95/65) + 5 burpees over bar
2°: 10 thrusters (115/75) + 5 burpees over bar
3°: 8 thrusters (135/95) + 5 burpees over bar
4°: 6 thrusters (155/105) + burpees over bar

C)
WOD
AMRAP - 5'
5 front squats (155/105)

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

ENDURANCE 

A)
Warm-up
TABATA - 4'
Jumping jack
Sit-up (remador)
Back extension
Deadlift (KB 20/14)

TABATA - 4'
Russian swing 
Dog stretch
Mountain climb
Kipping pull-up

B)
Preparar movimentos e carga WOD

C)
Partner WOD
AMRAP 20'
50 russian swings (24/16)
40 sit-up (V-Up)
30 wall balls (20/14)
20 hand release push-ups
10 pull-ups
200m run
*Enquanto um faz, o outro conta e descansa /// a corrida sempre juntos


domingo, 13 de agosto de 2017

WOD 14/8/2017 - segunda-feira

A)
Warm-up - 10'
10 air squats
10 lateral lunges (5D/5E)
20 psoas pulse (10D/10E)
20 sit-ups (V-Up)
3 rounds

B)
Strength & Conditioning
Back squat - 12'
8-8-8-8 (70% PR)

B1)
EMOM - 8'
1° min: 20 DU + 6 T2B
2° min: 10 DB snatches (55/35)

C)
WOD
AMRAP - 9'
5-10-15-20-25-30....
Wall ball (20/14)
HSPU
*anotar o somatório

quinta-feira, 10 de agosto de 2017

WOD 11/8/2017 - sexta-feira

A)
Warm-up
Tabata - 4'
Jumping jack
Reverse burpee
Push press (45/35)
HSPU hold

B)
Conditioning WOD - 9'
1) Against a 3' running clock, complete:
200m run ou 300m row
+
Max DU
*anotar

Rest 3'

2) Against a 3' running clock, complete:
200m run ou 20 cal bike
+
Max HSPU
*anotar

C)
Strength - 15'
Snatch
Achar um heavy single 

D)
WOD
4 rings MU 
8 push presses (95/65)
6D/6E single arm OH step lunge (DB 45/25)
3 rounds for time
Time cap: 15'

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

ENDURANCE 

A)
Warm-up
AMRAP - 7'
100m single arm farmer walk (vai D/volta E)
10 single arm deadlift (5D/5E)

B)
Conditioning WOD - 27'
1) Against a 3' running clock, complete:
300m run + max jumping lunge

Rest 3'

2) Against a 3' running clock, complete:
300m run + max push-up hand release

Rest 3'

3) Against a 3' running clock, complete:
300m run + max american swing (24/16)

Rest 3'

4) Against a 3' running clock, complete:
300m run + max pull-up

Rest 3'

5) Against a 3' running clock, complete:
300m run + max DU

C)
WOD
5 HSPU
1 rope climb
5 rounds for time

quarta-feira, 9 de agosto de 2017

WOD 10/8/2017 - quinta-feira

A)
Warm-up
AMRAP - 10'
200m run
20 step lunges
15 GOH plate (35/25/15)
10 sit-ups (V-Up)
+
TABATA - 4' (em dupla)
C&J (45/35)
Hollow rock
*alternando um no C&J e o outro no hollow rock

B)
Preparar movimentos e carga p/ WOD

C)
WOD
Em dupla:
200 DU + HSPU hold (um faz DU e o outro fica no HSPU hold)
100 DB snatches (45/25)
80 pull-ups
60 wall balls (20/14)
40 burpees box jump over
20 GOH (165/115)
Time cap: 30'

terça-feira, 8 de agosto de 2017

WOD 9/8/2017 - quarta-feira

A)
Warm-up - 10'
3 rounds:
200m run
16 bulgarian split squats (8D/8E)
16 renegades row DB (8D/8E)
8 wall balls (leve)

B)
Conditioning WOD
*5' p/ preparar carga do treino
AMRAP - 10'
400m run (2x 200m)
8 GOH (135/95)

C)
WOD
15 deadlifts (205/145)
30 wall balls 20/14
12 deadlifts
24 wall balls
9 deadlifts
18 wall balls
For time

segunda-feira, 7 de agosto de 2017

WOD 8/8/2017 - terça-feira

A)
Warm-up
Running clock 10'
460m run
+
AMRAP
4 strict pull-ups
12 air squats

B)
Conditioning WOD
AMRAP - 5'
5D/5E single arm DB push presses (45/25)
10 sit-ups (V-Up)

C)
Strentgh - 16'
C&J
Workout - 16'
A cada 2' (8 sets):
Set 1 = 3 (60%)
Set 2 e 3 = 2 (70%)
Set 4 e 5 = 1 (75% a 80%)
Set 6 e 7 = 1 (80% a 85%)
Set 8 = 1 (90%)

D)
WOD
AMRAP - 6'
10 thrusters (135/95)
10 pull-ups
10 burpees over bar

Rest 3'

AMRAP - 6'
20 deadlifts (135/95)
20 push-ups hand release
20 T2B

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

ENDURANCE 

A)
Warm-up
600 SU
+
4 rounds:
20 alternating reverse lunges
6/4 strict pull-ups

B)
Conditioning WOD
AMRAP - 10'
10 DB thrusters (45/35)
5 burpees

C)
WOD
EMOM - 12'
1° min: 5 thrusters (95/65) + 5 burpees
2° min: 10 pull-ups
3° min: 30 hollow rocks



domingo, 6 de agosto de 2017

WOD 7/8/2017 - segunda-feira

A)
Warm-up
TABATA - 4'
PVC pass through
PVC OHS
Snatch push press (45/35)
Snatch balance (45/35)

TABATA - 4'
Drop snatch (45/35)
High hang snatch
Hang snatch
Bellow the knee
*agachar na segunda rodada 

B)
Strength & Conditioning
Snatch
Workout - 16'
A cada 2' (8 sets):
Set 1 e 2 = 2 (60%)
Set 3 e 4 = 2 (70%)
Set 5 = 1 (75%)
Set 6 = 1 (80%)
Set 7 = 1 (85%)
Set 8 = 1 (90%)

C)
WOD
20 SOH (75/55)
30 pull-ups
40 OHS (75/55)
10 SOH (95/65)
20 C2B
30 front squats (95/65)
For time
(time cap: 20')