WOD 29/9/2017 - sexta-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Rolinho

Gobblet squat

+

TABATA - 4'

Hollow rock

Sprawl

Air squat hold

Reverse burpee

+

TABATA - 4'

PVC pass through

Kipping pull-up

Thruster (45/35)

Front rack alternating lunge (45/35)

B)

Preparar movimentos e carga WOD

C)

WOD

10 push-ups

10 pull-ups

10 box jumps

10 american swings (24/16)

10 air squats

10 DU

10 sit-ups (V-Up)

10 thrusters (95/65)

10 front rack alternating lunges (95/65)

10 burpees

10 rounds for time

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

ENDURANCE 

A)

Warm-up

AMRAP - 10'

200m run

10D/10E russian swings 

25m waiter walk (vai D e volta E)

10 burpees

B)

Preparar movimentos e carga WOD

C)

WOD

150 DU

50 T2B

75 wall balls (20/14)

1 mile run (2x 700m + 200m)

For time

WOD 28/9/2017 - quinta-feira

A)

Warm-up

TABATA - 4'

Mountain climb

Rolinho

Back squat (45/35)

GOH (45/35)

B)

Strength & Conditioning - 20'

BACK SQUAT - 8 sets

3-3-3-3-3-3-3-3 (85%) 

- sai do rack

- 3 primeiros sets = crescer carga / 5 sets restantes = 85%

C)

WOD

Against a 3' running clock (em duplas):

460m run + max GOH (135/95)

- A cada 3': o atleta 1 corre e executa o max de GOH / o outro descansa e conta as reps 

- O treino acaba quando cada um completar 30 GOH

- Anotar o tempo

- Separar duplas afins

WOD 27/9/2017 - quarta-feira

A)

Warm-up

EMOM -9'

1° min: 5 dog stretches + 5 rolinhos

2° min: 10 hollow rocks + 10 kipping pull-ups

3° min: 5 snatch push presses + 5 OHS (45/35)

+

3 rounds:

8 DB bench presses 

8D/8E DB rows 

B)

Strength & Conditioning

EMOM - 12'

1° min: 20 DU + 2 hang squat snatches (135/95)

2° min: 4 T2B + 2 bar MU

3° min: 12/10 cal row

4° min: rest

C)

WOD

30 DU

5 hang squat snatches (135/95)

6 T2B

4 bar MU

15 cal row

3 rounds for time

WOD 26/9/2017 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 front squats (45/35) + 5 good mornings

3° min: 5 snatch push presses + 5 OHS (45/35)

B)

Strength & Conditioning

Workout - 4'30''

A cada 1'30" (3 sets):

3-position snatch (60%) 

*High hang/mid thigh/floor

B1)

Workout - 6'

A cada 2' (3 sets):

1 hang squat snatch + 2 squat snatches (75%)

B2)

Workout - 6'

A cada 2' (3 sets):

1 snatch high pull + 1 squat snatch (75%/80%/85%)

B3)

FRONT SQUAT - 10'

Sets 1 e 2 = 3 (70% )

Sets 3 e 4 = 2 (80%)

Sets 5 e 6 = 1 (90%)

C)

WOD

400m run (2x 200m)

10 OHS (135/95)

10 burpees box jump over

10 thrusters (135/95)

3 rounds

(time cap: 18')

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

ENDURANCE 

A) 

Warm-up

5' run (trote)

5' DU e variações

5' row

B)

Strength & Conditioning

AMRAP - 6'

10 alternating DB snatches

6 burpees

*carga livre - anotar

Rest 2'

AMRAP - 6'

5 strict pull-ups

15 american swings (24/16)

C)

WOD

AMRAP - 15'

3 power clean (135/95)

6 burpees box jump over

Rest 5'

1km run (2x 460m + 100m)

WOD 25/9/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Dog stretch

Wrist pulse

Rolinho

EMOM - 12'

1° min: 10 handstand shoulder shrugs

2° min: 4-6 HSPU (negative deficit 45+25)

3° min: 4-6 jerk balance (45/35 - carga+)

4° min: 4-6 hang squat clean (mesma barra)

B)

Strentgh & Conditioning

Workout - 6'

A cada 2' (3 sets):

1 hang squat clean + 1 clean (qualquer clean) + 1 split jerk

B1)

EMOM - 10'

1 C&J (até chegar 85%)

B2)

EMOM - 4'

2 clean pull (iniciar c/ carga que terminou B1)

C)

WOD

Workout - 18'

A cada 6' (3 sets):

500m run (400m + casinha de moto + 100m)

25 wall balls (30/20)

WOD 22/9/2017 - sexta-feira

A)

Warm-up

TABATA - 8'

PVC good morning

Deadlift (45/35)

Rosca bíceps alternada com halteres

Tríceps testa com DB (deitado no chão)

B)

Strength & Conditioning - 15'

DEADLIFT

Set 1 = 8 (55%)

Set 2 = 6 (65%)

Set 3 = 4 (75%)

Set 4 = 2 (85%)

Set 5 = 2 (90%)

Set 6 = 2 (90%+)

B1)

EMOM - 9' 

1° min: 4 burpees box jump over + 4 DB thrusters (45/25)

2° min: 4 burpees box jump over + 4 strict HSPU

3° min: 4 burpees box jump over + 20 DU

C)

WOD

6 DB thrusters (55/35)

6 HSPU

30 DU

6 burpees box jump over

5 rounds for time

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

ENDURANCE 

A)

Warm-up - 15'

2 rounds:

30 jumping jacks

30 speed climbs

20 passos DB death march

20 mountain climbs

+

3 rounds:

30 russian swings (24/16)

20 push-ups

B)

Strength & Conditioning

Workout - 20'

A cada 2' (10 sets):

Set 1 e 2 = 2 power clean (60/65% RM clean)

Set 3 e 4 = 2 power clean (70/75%)

Set 5 e 6 = 2 power clean (80/85%)

Set 7 a 10 = 2 power clean (90%+)

C)

WOD

2 mile run

(4x 700m + 1x 400m)

WOD 21/9/2017 - quinta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Dog stretch

Wall facing single leg thigh tap

Shoulder press (45/35)

B)

Strength & Conditioning - 24'

EMOM - 2'

6 a 8 tall jerk (45/35)

+

EMOM - 2'

6 a 8 jerk balance

+

EMOM - 2'

6 a 8 drops to split

B1)

Workout - 10'

A cada 2' (5 sets):

2 C&J (65%-85%)

B2)

Workout - 8'

A cada 2' (4 sets):

1 C&J (90%)

C)

WOD

Workout - 18'

A cada 6' (3 sets):

20 cal row

15 HSPU

20 T2B

150m run

WOD 20/9/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Reverse burpee

Front squat (45/35)

B)

Strength & Conditioning -  20'

Workout - 6'

A cada 2' (3 sets):

3-position clean

*chegar a 65%

B1)

Workout - 6'

A cada 2' (3 sets):

1 hang clean + 2 clean

*chegar a 75%

B2)

Workout - 6'

A cada 2' (3 sets):

1 clean high pull + 1 clean

*chegar a 85%

B3)

Workout - 8'

A cada 2' (4 sets):

Front squat (sai do rack)

Set 1 = 3 (70%)

Sets 2 e 3 = 2 (80%)

Set 4 = 1 (90%)

C)

WOD

15 squat clean (165/115)

30 burpees over bar

15 SOH (135/95)

20 HSPU

15 GOH (115/75)

10 bar MU

For time

WOD 19/9/2017 - terça-feira

A)

Warm-up

TABATA - 4'

Jumping jack

Mountain climb

Step lunge

Reverse burpee

B)

Strength & Conditioning - 21'

AMRAP - 5'

200m run + 10 front rack alternating lunges (95/65)

Rest 3'

AMRAP - 5'

5 strict pull-ups

10 box jumps over

Rest 3'

AMRAP - 5'

30 DU

12 hand release push-ups 

B1)

Workout - 6'

A cada 1'30" (4 sets):

8 deadlifts (75% RM clean)

C)

WOD

EMOM - 15'

1° min: 12 wall balls (30/20)

2° min: 20 DU + 10 pull-ups

3° min: 6 burpee box jump over

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

ENDURANCE

A)

Warm-up - 22'

AMRAP - 6'

10 russian swings (20/12)

5 burpees

Rest 2'

AMRAP - 6'

20 walking lunges

20 sit-ups (V-up)

Rest 2'

AMRAP - 6'

10 wall balls (14/10)

10 hand release push-ups

B)

Strength & Conditioning 15'

Back squat 

4-4-4-4-4 (60%-80%)

C)

WOD

AMRAP - 8'

5 power clean (135/95)

5 burpees over bar

WOD 18/9/2017 - segunda-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Mountain climb

Rolinho

Snatch push press (45/35)

+

TABATA - 4'

Drop snatch (45/35)

High hang squat snatch

Mid thigh squat snatch

2" below the knee squat snatch

B)

Strength & Conditioning

Workout - 12'

A cada 2' (6 sets):

3-position snatch 

*construir um complex pesado

**não pode soltar a barra

***anotar carga final

B1)

EMOM - 6'

1 squat snatch (60%-85% RM)

*anotar carga final

B2)

Workout - 6'

A cada 2' (3 sets):

8 back squats (70%)

C)

WOD

700m run

+

3 rounds:

20 DU

15 T2B

5D/5E single arm DB squat snatch (45/25)

WOD 15/9/2017 - sexta-feira

A)
Warm-upTABATA - 4'
PVC pass thru
PVC good morning
PVC OHS
Rolo
+
TABATA 4' (45/35)
Snatch push press
Snatch balance
Drop snatch
OHS

B)
Strength & ConditioningWorkout - 6'
A cada 2' (3 sets):

3 snatches pull + 3 power snatches + 3 OHS

B1)
Workout - 6'
A cada 2' (3 sets):

2 snatches pull + 2 power snatches + 2 OHS

B2)
Workout - 6'
A cada 2' (3 sets):

1 snatch pull + 1 power snatch + 1 OHS

B3)
Workout - 6'
A cada 2' (3 sets):

BACK SQUAT
8 (70% RM)

*Sai do rack
C)
WOD
200m run
7/5 ring MU
10 push presses (135/95)
10 OH step lunges (135/95)
3 rounds for time

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

ENDURANCE

A)
Warm-up- 10'50 jumping jacks
40 sit-ups (remador)
30 air squats
20 mountain climbs
10 reverse burpees

B)
Strength & Conditioning 15'5 rounds for time
20 american swings (24/16)
10 DB front squats (55/35)
10 ring rows

C)

WOD2' max cal row
2' rest2' max burpee box jump
2' rest2' max jumping lunge
2' rest2' max DU
2' rest+
500m run for time
*Anotar cada round e o tempo dos 500m

WOD 14/9/2017 - quinta-feira

A)
Warm-up AMRAP - 15'
5 push-ups
10 russian swings (24/16)
15 air squats
200m run

*Em dupla: o parceiro tem que fazer o round completo e os dois correm juntos
B)
Preparar movimentos e carga p/ WOD
C)
WOD
800m run
50 deadlifts (185/135)
50 pull-ups
100 cal row
50 power clean (155/105)
50 T2B
800m run
50 thrusters 95/65
50 sit-ups butterfly
For time

WOD 13/9/2017 - quarta-feira

A)
Warm-up AMRAP - 6'
12 russian swings (20/12)
9 gobblet squats
6 burpees

B)
Skill & Drills EMOM - 9'
1° min: 1 wall climb + 10" hand plank
2° min: 20 hand plank shoulder taps
3° min: 20 wall facing handstand marching

C)
Strength & Conditioning EMOM - 4'
*Sai do rack
3 behind the neck jerk (aumentando a carga)

C1)
Workout - 6'
A cada 2' (3 sets):
3 split jerks

C2)
Workout - 6'
A cada 2' (3 sets):
2 clean pull + 2 power clean + 2 front squats + 2 push jerks

C3)
Workout - 6'
A cada 2' (3 sets):
1 clean pull + 1 power clean + 1 front squat +1 push jerk

D)
WOD
800m run (700 + 100)
12 T2B
9 bar MU
6 C&J (185/135)
For time

WOD 12/9/2017 - terça-feira

A)
Warm-up TABATA - 4'
PVC pass thru
PVC good morning
Reverse burpee pistol
Step up

TABATA - 4' (45/35)
Hang clean
SOH
Front squat
GOH

B)
Strength & Conditioning 10' para fazer uma escada progressiva dos movimentos:
2- 4- 6- 8- 10 -12.......
Pistol/HSPU/T2B/strict pull-up
*Não precisa anotar nada
**Ênfase na execução dos movimentos

B1)

Workout - 12'A cada 2' (6 sets):
10 DB GOH (55/35)
10 box step up
Max burpee
*Anotar nº de burpee de cada round separadamente
C)
WOD
3 hang clean (135/95)
6 SOH (135/95)
9 front squat (135/95)
12 burpees
3 rounds for time

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

ENDURANCE 
A)
Warm-up TABATA - 4'
PVC good morning
Side plank D
Side plank E
Deadlift (45/35)

B)
Strength & Conditioning - 12' 3 rounds:
7/5 strict pull-ups
14 push-ups
21 american swings (24/16)

B1)
Workout - 10'A cada 2' (5 sets):
6 deadlifts (PC)

C)
WOD
700m run
3 rounds
Rest 2' entre cada round

WOD 11/9/2017 - segunda-feira

A)

Warm-up

AMRAP - 10'

10 wall balls (14/10)

5 burpees

*Em dupla: o parceiro tem que fazer o round completo antes de trocar

B)

Strength & Conditioning - 10'

3 rounds NOT for time:

8D/8E single arm DB row

10 DB pull over 

10 DB bench presses

*Deitado no chão

B1)

Workout - 8'

A cada 2' (4 sets):

BACK SQUAT 

*Sai do rack

6 (75%-80% RM)

C)

WOD

30 box jumps over

30 T2B

30 thrusters (95/65)

Rest 5'

Repete tudo

*Anotar cada round descontando o descanso

WOD 8/9/2017 - sexta-feira

A)
Warm-upTABATA - 4'
Reverse burpee
Mountain climb
Back squat (45/35)
Hang power clean (45/35)

B)
Strength & ConditioningWorkout - 16'
A cada 2' (8 sets):
BACK SQUAT
Set 1 e 2: 6 (55% PR)
Set 3 e 4: 4 (65%)
Set 5 e 6: 3 (75%)
Set 7 e 8: 3 (85%)

C)
WOD
50 DU
12 hang squat clean (155/105)
9 HSPU
3 rounds for time
+
50 cal row
*anotar o tempo individual de cada WOD
-------------------------------------------------------------------------------------------

ENDURANCE

A)
Warm-up460m run
+
TABATA - 4'
Dog stretch
Speed climb
Hollow rock
PVC good morning
+
460m run
+
TABATA - 4'
Step up
Thruster (45/35)
Good morning (45/35)
Push press (45/35)
+
460m run

B)
Preparar movimentos e carga p/ WOD
C)
WOD
EMOM - 18'
1° min: max wall ball (20/14)
2° min: max KB swing (24/16)
3° min: max box jump
4° min: push press (95/65)
5° min: max DU
6° min: rest

WOD 6/9/2017 - quarta-feira

A)

Warm-up - 15'

3 rounds not for time:

10 PVC pass through

10 push presses (45/35)

10 romanian deadlifts (45/35)

45" elbows to plank

+

5 rounds:

5 burpees

10 DB push presses (carga livre)

20 mountain climbs

B)

Strength & Conditioning - 12'

1 RM push press

C)

WOD

1 km row

+

3 rounds:

10 push presses (95/65)

15 box jumps

+

40 T2B

For time

*Box cheio = sair em baterias

*Corrida não é RX

WOD 5/9/2017 - terça-feira

A)

Warm-up - 15'

2 rounds:

50 jumping jacks

40 russian swings

30 step lunges

20 sit-ups (V-Up)

10 reverse burpees

B)

Strength & Conditioning

AMRAP - 4'

10 box jumps

10 plate GOH (45/25)

Rest 2'

AMRAP - 4'

10 OH step lunges (45/25)

10 burpees on the plate

B1)

8D/8E bulgarian split squats (20kg/12kg)

8/6 strict pull-ups

6/4 strict T2B

4 rounds for time

(time cap: 12')

C)

WOD

10 pull-ups

10 burpees

20 OH walking lunges (45/25)

6 rounds for time

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

ENDURANCE 

A)

Warm-up - 20'

1000m run (2×460m +100m)

+

10 rounds:

10 burpees

20 hollow rocks

+

1.000m run

B)

Strength & Conditioning - 15'

10 rounds:

100m farmer walk

Rest 30" entre as séries

*Anotar a carga do KB

C)

WOD

Workout - 15'

A cada 3' (5 sets):

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

Rest 1'

*Se não completar a sequência, deve iniciar de onde parou

**Anotar os rounds e reps no final

WOD 4/9/2017 - segunda-feira

A)

Warm-up

AMRAP - 12'

15 cal row

30 DU/ 90 SU

15 air squats

30 sit-ups (remador)

*Anotar nº de rounds

A1)

EMOM - 6'

Min 1: 10 DB squats (carga livre) (DB abraçado no peito)

Min 2: 20 back extensions

Min 3: 50" plank

B)

Strength & Conditioning - 12'

Back squat (sai do chão)

10-10-10-10-10-10 (135/95)

C)

WOD

AMRAP - 12'

20 DB Snatches (45/25)

150m run

20 push-ups hand release

150m run