WOD 29/12/2017 - sexta-feira

A)

Warm-up

TABATA - 4'

Mountain climb

Rolinho

Deadlift (45/35)

HSPU hold

TABATA - 4'

Sumô deadlift high pull (65/55)

Candle roll to squat balance

B)

Strength & Conditioning

EMOM 9'

1° min: 10 sumo deadlift high pull (115/75)

2° min: 20 DU

3° min: 100m run

C)

WOD

For time

30-20-10 deadlift (185/135)

9-7-5 déficit HSPU

H = 45+35

M = 45+25

Usar abmat

WOD 28/12/2017 - quinta-feira

A)

Warm-up

3 rounds:

10 PVC pass through

10D/10E lateral leg swings

10D/10E parallel leg swings

10 T spine pulses

10D/10E psoas pulses

3 rounds (45/35):

3 snatch grip romanian deadlift

3 snatch high pull

3 muscle snatch

3 OHS

3 snatch balance

3 snatch drop

3 squat snatch

B)

Strength & Conditioning

EMOM - 12'

1 squat snatch

Sets 1 e 2 ==== 50%

Sets 3 e 4 ==== 60%

Sets 5 e 6 ==== 65%

Sets 7 e 8 ==== 70%

Sets 9 e 10 === 75%

Sets 11 e 12 == 80%

C)

WOD

Workout - 24'

A cada 8' (3 sets):

40 cal row ou 400m run ou 30 cal bike

20 burpees on plate (45)

20 push presses (115/75)

WOD 27/12/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Jumping jack

Step lunge

Kipping pull-up

Mountain climb

B)

Strength & Conditioning

EMOM - 18' (3 sets):

1° min: 50 speed climbs

2° min: 30 L-sit wipers

3° min: 20 KB russian twists

4° min: 10 KB hollow rocks + 30 flutter kicks

5° min: 20 KB turkish sit-ups

6° min: 20 KB ballistic rows

*usar o mesmo KB 

C)

WOD

For time

10 bar MU

20 KB snatches (24/16)

20 OH step lunges (135/95)

20 KB snatches

10 bar MU

WOD 26/12/2017 - terça-feira

A)

Warm-up - 5'

Mobility

- tornozelo

- quadril

- tórax

- punho

Exs.:

Ankle pulse

Psoas pulse

Frog stretch

T spine pulse

Wrist pulse

T/Y/I raise

Rolinho

Candle row to squat balance

Etc.

B)

Strength & Conditioning

3 rounds:

8D/8E single arm DB presses 

15 med balls sit-up unbroken (achar carga para conseguir fazer unbroken)

B1)

Front squat - 15'

Sets 1 e 2 == 3 (75%)

Sets 3 e 4 == 3 (80%)

Sets 5 e 6 == 3 (85%)

C)

WOD

For time

1 km row

20 hang clean (155/115)

20 T2B

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ATENÇÃO AO HORÁRIO REDUZIDO DE 25 A 29/12:
7H30 /// 8H30
17H30 /// 18H30 /// 19H30

WOD 22/12/2017 - sexta-feira

Todos os horários:

A)

Warm-up

TABATA - 4'

Dog stretch

Montain climb

Rolinho

Wrist pulse

B)

Strength & Conditioning

EMOM - 9'

1° min: 3 a 6 strict pull-ups

2° min: 30 DU

3° min: 10 alternating single leg strict T2B

B)

Preparar movimentos e carga p/ WOD

C)

WOD

AMRAP 20'

Em dupla:

400m run (casinha de motos)

20 power clean (135/95)

20 T2B

*A dupla corre 400m e divide os movimentos como quiser

WOD 21/12/2017 - quinta-feira

A)

Warm-up

TABATA - 4'

Lateral leg swing D

Lateral leg swing E

Parallel leg swing D

Parallel leg swing E

TABATA - 4'

Cossack squat

Reverse lunge

Lateral plank D

Lateral plank E

B)

Strength & Conditioning - 10' (5 sets)

Heavy plank em dupla:

*45lb +++++ homens

*25lb +++++ mulheres

C)

WOD

EMOM - 20'

5 burpees + 10 American swings (24/16)

WOD 20/12/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

T spine pulse

Rolinho

Dog stretch

TABATA - 4'

Kipping on ring

Pull-up on ring

B)

Strength & Conditioning

EMOM - 5'

1 a 3 rings MU

*Não precisa anotar, apenas manter a consistência do movimento

B1)

EMOM 6'

1° min: 3 romanian deadlifts + 3 clean pull + 3 muscle clean (45/35)

2° min: 3 power clean + 3 shoulder press opener + 3 power jerk

B2)

Workout - 16'

A cada 2' (8 sets)

2 power clean + 1 power jerk

Set 1 e 2 === 65% PR C&J

Set 3 e 4 === 70%

Set 5 e 6 === 75%

Set 7 e 8 == =80%

C)

WOD

2 rounds:

200m run OU 20 cal row OU 25 cal bike

15 C2B

40 wall balls (20/14)

15 C2B

200m run OU 20 cal row OU 25 cal bike

Rest 3' 

*Anotar o round individualmente e descontar o descanso

WOD 19/12/2017 - terça-feira

A)

Warm-up

3 rounds:

10D/10E - Lateral leg swing (PVC)

10D/10E - Parallel leg swing 

5/5 - Alternate lateral lunge 

5/5 - Alternate reverse lunge

B)

Preparar movimentos e carga p/ WOD

C)

WOD

1 100m run

2 bar MU

3 DB thrusters (55/35)

4 burpees box jump

5 HSPU

6 C2B

7 American swings (32/24)

8 DB snatches (55/35)

9 T2B

10 DB OHS (55/35)

11 snatches (135/95)

12 man makers (55/35)

*Mecânica do WOD:

1 100m run

2 bar MU + 100m run

3 DB thrusters + 2 bar MU + 100m run

etc.

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

ENDURANCE

A)

Warm-up

EMOM - 12’

1° min: 10 hollow rocks + 10 back extensions

2° min: 45" plank

3° min: 6 reverse burpees pistols

4° min: 150m row

B)

Strength & Conditioning

EMOM - 20' (5 sets)

1° min: 50'' max burpees

2° min: 50'' max push-up

3° min: 14 pistols

4° min: rest

C)

WOD

EMOM - 12' (3 sets)

1° min: 40 DU/80 SU

2° min: 20 T2B

3° min: 15 wall balls (20/14)

4° min: 15 pendlay rows (95/65)

WOD 18/12/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Rolinho

Wrist pulse

B)

Strength & Conditioning

EMOM - 15'

1° min: 3 a 6 stricts C2B

2° min: 20 a 30 L-sit wipers

3° min: 50 bar flutter kicks

4° min: 20 hollow rocks

5° min: 50 speed climbs

C)

WOD

AMRAP - 20'

10 thrusters (135/95)

10 pull-ups

10 burpees

WOD 15/12/2017 - sexta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

T spine pulse

Rolinho

Hollow rock

TABATA - 4'

Kipping on ring MU

Mountain climb

Air squat

Frog stretch

B)

Strength & Conditioning

MU Density - 5'

90" of rng MU

Rest 1'

60" of ring MU

Rest 1'

30" of ring MU

*Anotar cada round individualmente

*Adaptação: C2B

B1) 

BACK SQUAT - 20'

Set 1 ===== 5 (65%)

Set 2 ===== 4 (70%)

Set 3 ===== 3 (75%)

Set 4 ===== 2 (85%)

Set 5/6/7 == 1 (90%+)

C)

WOD

AMRAP - 6'

8 power clean (135/95)

8 SOH (135/95)

50 DU

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

ENDURANCE

A)

Warm-up

TABATA - 4'

Squat

Spraw

Front squat c/ barra

Shoulder press

B)

Strength & Conditioning - 15'

Back squat

3-3-3 (75%)

2-2-2 (85%)

C)

WOD

400m run

35 burpees box jump over

35 push presses (95/65)

25 burpees over bar

25 squat clean (95/65)

15 burpees

15 clusters (95/65)

400m run

Time cap: 30’

WOD 14/12/2017 - quinta-feira

A)

Warm-up

EMOM - 9'

1° min: 10 mountain climbs + 5 rolinhos

2° min: 10 russian swings + 5 gobblet squats

3° min: 100m run

B)

Strength & Conditioning - 15'

Front squat (75%)

3-3-3-3-3 

C)

WOD

Workout - 25'

A cada 5' (5 sets):

400m run (2x 200m)

10 burpees box jump over

30 russian swings (32/24)

WOD 13/12/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through in botton position

Mountain climb

Rolinhos

T spine pulse

EMOM - 6'

1° min: 5 snatch high pull + 5 muscle snatch

2° min: 3 snatch balance + 3 OHS

3° min: 3 drop snatch + 3 tall snatch

B)

Strength & Conditioning

EMOM - 3'

1 snatch balance (aumentando a carga)

B1)

Workout - 20'

A cada 2' (10 sets):

1 squat snatch

Set 1 =====  65% PR

Set 2/3 ==== 75%

Set 4 =====  80%

Set 5/6 ===   85%

Set 7 =====  90%

Set 8/9/10 =  95%+

C)

WOD

For time

30 cal row ou 400m run

30 bar facing burpees

30 hang clean (135/95)

*Qualquer clean

WOD 12/12/2017 - terça-feira

A)

Warm-up

TABATA - 4'

Mountain climb

Rolinho

Wrist pulse

Air squat

+

TABATA - 4'

Wall ball L-sit wipers

Shoulder press opener (45/35)

Hang squat clean

Split jerk

B)

Strength & Conditioning

EMOM - 5'

1 squat C&J 

*Crescer carga até 65% de 1 RM C&J

B1)

Workout - 16'

A cada 2' (8 sets):

Set 1 e 2 == 75%

Set 3 e 4 == 80%

Set 5 == 85%

Set 6 == 90%

Set 7 == 95%

Set 8 == 95%+

C)

WOD

Workout - 18'

Max rep in 3' (3 rounds):

500m row

Max strict HSPU

Rest 3'

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

ENDURANCE

A)

Warm-up - 6'

Praticar DU

B)

Preparar movimentos e carga p/ WOD 

C)

WOD

1.380m run

+

20 squat cleans (135/95)

20 box jump

20 walking lunges plate OH (45/25)

20 box jumps

20 squat cleans (95/65)

1.380m run

For time

WOD 11/12/2017 - segunda-feira

A)

Warm-up - 12'

1 round:

10 dog stretches

10 rolinhos

10 mountain climbs

+

3 rounds:

30 DU

10 air squats

10 good mornings (45/350

10 deadlifts (45/35)

10 Shoulder presses (45/35)

B)

Preparar movimentos e carga WOD

C)

WOD - 32'

4 sets - against a 4 ' running clock:

200m run

25 wall balls (30/20)

Max rep deadlift

Rest 4'

Cargas:

Set 1 == 225/155

Set 2 == 275/185

Set 3 == 315/215

Set 4 == 365/245

*Anotar cada round

WOD 8/12/2017 - sexta-feira

A)

Warm-up

EMOM - 6'

1° min: 10 PVC pass through + 10 T spine pulses 

2° min: 10 scorpion stretches 

3° min: 10 kippings on ring MU 

B)

Strength & Conditioning 

Workout - 4'

A cada 30" (8 sets):

1 a 2 rings MU 

B1)

FRONT SQUAT - 15'

Sets 1 e 2 == 2 (60%-65% 1 RM front squat)

Sets 3 e 4 == 2 (70%-75%)

Sets 5 e 6 == 2 (80%-85%)

C)

WOD 

1 km row ou 700m run ou 1,5 km bike 

+

3 rounds:

15 narrow grip push-ups

15 sit-ups (butterfly)

+

3 rounds: 

15 T2B 

15 burpees box jump over 

+

1 km row ou 700m run ou 1,5 km bike 

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

ENDURANCE

A)

Warm-up

Tabata - 4'

Spraw

Hang squat clean (45-35)

Shoulder press

Front squat

B)

Preparar p/ WOD

C)

WOD

AMRAP - 5’

50m run

10 hang squat cleans (95-65)

Rest 2’

AMRAP - 5’

40 DU 

10 push presses (95/65)

Rest 2’

AMRAP - 5’

30 pull-ups

10 hang squat cleans (95/65)

Rest 2’

AMRAP - 5’

20 box jumps over 

10 T2B 

Rest 2’

AMRAP - 5’

10 front squats (95/65)

10 burpees over bar

For time

WOD 7/12/2017 - quinta-feira

A)

Warm-up - 6'

3 rounds:

10 rotações ombro PVC 

10 OH lunges PVC

10 swings russos

10 kippings 

B) 

Strength & Conditioning 

EMOM - 25' 

1° min: 10 a 12 cal row

2° min: 35 DU

3° min: 10 T2B

4° min: 12 one arm OH lunges (DB 45/25)

5° min: 15 sumo deadlift high pull (KB 24/16)

C)

WOD

21-15-9 

Box jump 

Push press (95/65)

Back squat (95/65)

WOD 6/12/2017 - quarta-feira

A)

Warm-up

EMOM - 9'

1° min: 5 dog stretches + 10 mountain climbs 

2° min: 5 rolinhos + 10 wrist pulses

3° min: 3 power clean + 3 front squats + 3 split jerks (45/35)

B)

Strength & Conditioning 

Workout - 20'

A cada 2' (10 sets):

1 clean pull + 1 squat clean + 1 split jerk 

Sets 1 e 2 == 60% PR 

Sets 3 e 4 == 70%-75%

Sets 5 e 6 == 80%-85%

Sets 7 e 8 == 90%-95%

Sets 9 e 10 == 95% +

C)

WOD 

Workout - 15'

A cada 5' (3 sets):30 cal bike ou 40 cal row ou 500m run (400+100)

30 russian swings (32/24)

WOD 5/12/2017 - terça-feira

A)

Warm-up - 10'

3 rounds:

20 DU 

6 rolinhos 

10 T spine pulses 

+

1 pull + 1 high pull + 1 muscle snatch + 1 OHS 

2 " 2 " 2 " 2 "

3 " 3 " 3 " 3 "

B)

Strength & Conditioning 

Workout - 2'

A cada 30'' (4 sets):

2 drop snatches (45/35)

B1)

EMOM - 3'

2 snatch balance (até 50% PR)

B2)

Workout - 6'

A cada 2' (3 sets):

1 hang squat snatch + 1 snatch snatch (65%-75%)

B3)

Workout - 6'

A cada 2' (3 sets):

2 squat snatches (75%-85%)

B4)

Workout - 6'

A cada 2' (3 sets):

1 squat snatch (85%-90%)

B5)

EMOM - 4'

2 snatch pull (100% PR )

C)

WOD 

150 DU 

30 thrusters (95/65)

20 burpee over bar 

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

ENDURANCE 

A)

Warm-up 

4 rounds:

20 jumping jacks 

10 air squats 

5 reverse burpees 

Tabata - 4'

Front squat (45/35)

Wrist pulse 

Hollow rock 

Rolinho 

B)

Strength & Conditioning 

Front squat 

Set 1 == 6 (65-70%)

Set 2 == 4 (75%)

Set 3 == 2 (80%-85%)

Set 4 == 1 (90%-100%) 

C)

WOD 

3 clusters (155/105)

2 jerks 

5 burpees over bar

10 HSPU

6 rounds (time cap: 15')