quarta-feira, 28 de fevereiro de 2018

WOD 1º/3/2018 - quinta-feira

A)
Warm-up
TABATA - 4'
PVC pass through in botton position
T/Y/Z (1 rep de cada e vai repetindo)

B)
Strength & Conditioning
Time cap: 15'
600m run (400m +200m)
10/8 rings MU
400m run (200m +200m)
5/4 bar MU

B1)
BACK SQUAT - 12'
Set 1 ==== 5 (60%)
Set 2 ==== 3 (70%)
Set 3 ==== 2 (75%)
Set 4 ==== 1 (80%)
Set 5 ==== 1 (85%)

C)
WOD
EMOM - 16' (4 sets):
1° min: 10 cal bike ou 100 m run
2° min:15 pull-ups
3° min: 6 burpees box jump over
4° min: rest

terça-feira, 27 de fevereiro de 2018

WOD 28/2/2018 - quarta-feira

A)
Warm-up
3 rounds:
10 pass through in squat
10 T spine pulses on bench

Barbell warm-up:
3 romanian deadlifts
3 snatch high pull
3 power snatch
3 OHS
3 snatch balance
3 squat snatch

B)
Strength & Conditioning
EMOM - 3'
2 muscle snatch (aumentando a carga)

EMOM - 3'
1 drop snatch (iniciar com carga que terminou anterior e pode aumentar)

B1)
10'
Construir carga do squat snatch (até 80%)

B2)
EMOM - 5'
1 squat snatch (80%+)

C)
WOD
4 rounds (16'):
30" executando 30" rest
Cal row
Wall ball (20/14)
Box jump
HSPU

segunda-feira, 26 de fevereiro de 2018

WOD 27/2/2018 - terça-feira

A)
Warm-up
EMOM - 6' (3 sets):
1° min: 20 jumping jacks + 20 split jacks
2° min: 6 mountain climbs + 10 T spine pulses on box
3° min: 6 shoulder presses opener + 6 front squats

B)
Strength & Conditioning
EMOM - 4' (4 sets):
SPLIT JERK (saindo do rack)
Set 1 ===== 3 (50% RM jerk)
Set 2 ===== 3 (60%)
Set 3 ===== 2 (65%)
Set 4 ===== 2 (70%)

B1)
Workout - 12'
A cada 2" (6 sets):
SPLIT JERK
Set 1 ===== 75%
Set 2 ===== 80%
Set 3 ===== 85%
Set 4 /5/6 == 90%+++

B2) 
Construir um heavy single - 12'
FRONT SQUAT

C)
WOD
Time cap 15'
3 rounds:
50 alternating knee ups
50 DU
10 C2B
10 burpees box jump


domingo, 25 de fevereiro de 2018

WOD 26/2/2018 - segunda-feira

A)
Warm-up
EMOM - 9'
1° min: 5 inchworm + scap push-up + press up
2° min: 6 a 8 D-ball clean (bolas de 30/25/20/16)
3° min: 8 burpees (padrão Open)

B)
Strength & Conditioning
2 rounds (8'):
30" max rep - single arm DB OH lunge D (50/35)
Rest 30"
30" max rep - single arm DB OH lunge E
Rest 30"
60" max rep DU
Rest 60"
*Intenção dessa parte é executar os lunges com precisão (não interessa nº de reps, e sim a postura).

B1)
4 rounds (6'):
45" max rep GOH
Rest 45"
1° round: 185/135
2° round: 155/105
3° round: 135/95
4° round: 115/75

C)
WOD
For time
20 cal row ou 200m run
30 wall balls (20/14)
50 russian swings (32/24)
30 wall balls
20 cal row ou 200m run

WOD 23/2/2018 - sexta-feira

OPen 18.1

quarta-feira, 21 de fevereiro de 2018

WOD 22/2/2018 - quinta-feira

A)
Warm-up
EMOM - 8'
1° min: 10 PVC pass through + 10 T spine pulses
2° min: 5D/5E forward leg swings + 5D/5E lateral leg swings
3° min: 4 mountain climb + 6 rolinhos
4° min: 3 squat clean & split jerk (45/35)
*pode aumentar a carga na 2ª rodada (75/65)

B)
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
1 C&J
Set 1 e 2 ======== 65% RM
Set 3 e 4 ======== 70%
Set 5 e 6 ======== 75%
Set 7, 8, 9 e 10 === 80%++++

C)
WOD
EMOM - 15' (5 sets)
1° min: 20" max ring MU (40" rest)
2° min: 20" max T2B
3° min: 20" max burpee on plate (45)

terça-feira, 20 de fevereiro de 2018

WOD 21/2/2018 - quarta-feira

A)
Warm-up
EMOM - 6'
1° min: 10 PVC pass through + 10 T spine pulses
2° min: 10 T / Y / I raises
3° min: 10 push presses (45/35)

B)
Strength & Conditioning
460m run
40 push presses (95/65)
For time

B1) 
BACK SQUAT - 12'
Set 1 ========= 5 (65% RM)
Set 2 ========= 3 (75%)
Set 3, 4 e 5 ==== 1 (85%)

C)
WOD
EMOM - 21' (7 sets):
1° min: 5 hang squat snatches (95/65) + 10 hand release push-ups
2° min: 8 T2B + 20 DU
3° min: 5 DB burpees box step over (50/35)
*TODOS devem usar a altura feminina

segunda-feira, 19 de fevereiro de 2018

WOD 20/2/2018 - terça-feira

A)
Warm-up
Tabata - 4'
Mountain climb
Rolinho
T spine extension on foam roller
PVC OHS

Barbell warm-up
2 rounds (1º: 45/35 / 2º: 65/55+)
3 romanian deadlift
3 snatch high pull
3 muscle snatch
3 OHS
3 snatch balance
3 drop snatch
3 squat snatch

B)
Strength & Conditioning
EMOM - 6':
1 SQUAT SNATCH
Set 1 e 2 === 65% 1 RM
Set 3 e 4 === 75%
Set 5 e 6 === 80%

Rest 2'

B1)
Workout - 6'
A cada 1'30" (4 sets):
1 squat snatch (85%+)

C)
WOD
4 rounds:
Max reps === 30" on / 30" off 
Movimentos:
1°: DB snatch (50/35)
2°: burpee facing box jump over
3°: C2B
4°: DU
5°: cal row
*Anotar o somatório por movimento: total de cada round OU total dos 4 rounds


domingo, 18 de fevereiro de 2018

WOD 19/2/2018 - segunda-feira


A)
Warm-up
EMOM - 6'
1° min: 5x - 1 dog stretch + 1 D/E mountain climb
2° min: 10 wrist pulses + 8 gobblet squats 
3° min: 25"D /25"E psoas pulses

B)
Strength & Conditioning - 14'
2 FRONT SQUATS 
Set 1 e 2 ===== 75% 1 RM
Set 3 e 4 ===== 80%
Set 5 e 6 ===== 85%

B1)
EMOM - 6'
1 power clean + 1 power jerk
Set 1 e 2 ===== 65% 1 RM
Set 3 e 4 ===== 70%
Set 5 e 6 ===== 75%

Rest 2'

B2)
Workout - 4'30''
A cada 1'30" (3 sets):
1 power clean + 1 power jerk (80%+)

C)
WOD
Workout - 24'
A cada 8' (3 sets):
200m run
12 burpees touch bar
6 rings MU (adapt.: 6 bar MU ou 10 pronated strict pull-ups)
20 cal row

quinta-feira, 15 de fevereiro de 2018

WOD 16/2/2018 - sexta-feira

A)
Warm-up - 10'
3 rounds:
10 PVC pass through
6 mountain climbs
6 rolinhos
6 rocking box bridges (6 pulses)
6 back to wall donkey kicks

B)
Preparar movimentos e carga p/ WODs

C)
WOD 1
2 rounds:
20 HSPU
10 C2B

Rest 5'

WOD 2
21-15-9
Cal row
OHS (95/65)

Rest 5'

WOD 3
2 rounds "DT":
12 deadlifts (155/105)
9 hang power clean
6 push jerk

*Anotar rounds separadamente e descontar o rest
*Pode começar em baterias ou WODs diferentes

quarta-feira, 14 de fevereiro de 2018

WOD 15/2/2018 - quinta-feira

A)
Warm-up
EMOM - 6'
1° min: 6 mountain climbs + 6 rolinhos
2° min: 10 PVC pass through + 10 gobblet squats
3° min: 10 kippings on ring MU

B)
Strength & Conditioning
Workout - 15'
A cada 5' (3 sets):
400m run (2x 200m)
2 a 5 rings MU (adaptações: 2-5 bar MU ou 2-5 pronated strict pull-ups)

B1)
Back squats - 15'
1-1-1-1-1-1 (80%-85%)

C)
WOD
EMOM - 21' (7 sets):
1° min: 10 pull-ups + 20 DU
2° min: 5 deadlifts (225/155) + 20 DU
3° min: 8 burpees box jump over

quinta-feira, 8 de fevereiro de 2018

WOD 9/2/2018 - sexta-feira

AMANHÃ, SÁBADO, 10H30 - PREPAREM AS FANTASIAS E VENHAM PRO WOD DE CARNAVAL!

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A)
Warm-up
Tabata - 4'
Swing russo (16/12)
Squat
Push-up
Rolinho

B)
Tabata - 4'
Hang power clean (45/35)
Front squat
Shoulder press
Push press

B1)
Força de resistência
EMOM - 7'
10 front squats (85/70)

EMOM - 7'
6 hang power clean (105/80)

C)
WOD
AMRAP - 8'
10 power clean (135/95)
10 burpees over bar

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

ENDURANCE

A)
Warm-up 
400m run 
+
3 rounds:
15 russian swings (16/12)
10 deadlifts (45/35)
5 dog stretches 

B)
Strength & Conditioning 
Workout - 12'
A cada 4': 
200m run 
10 deadlifts (225/155)
5 strict pull-ups 

B1)
EMOM 6'
1° min: 10 DB front rack squats (45/25 - par)
2° min: 10 renegade rows (45/25)

C)
WOD 
4 rounds for time: 
15 box jumps 
30 step lunges 
15 pull-ups
30 sit-ups (remador)


quarta-feira, 7 de fevereiro de 2018

WOD 8/2/2018 - quinta-feira

A)
Warm-up
3 rounds (45/35):
20 thrusters 
10 power snatches 
10 jump squats

B)
AMRAP - 10'
7 OHS (95/65)
7 T2B
20 DU

C)
WOD
Benchmark "Hellen"
3 rounds:
400m run
21 american swings (24/16)
12 pull-ups

terça-feira, 6 de fevereiro de 2018

WOD 7/2/2018 - quarta-feira

A)
Warm-up
3 rounds:
10 passagens PVC
10 OHS
10 T spine pulses
10 rolinhos

B)
EMOM - 9'
1º min: 3 snatch pull + 2 snatch high pull + 3 muscle snatches
2º min: 3 snatch balance + 3 OHS + 3 power snatches 
3º min: 2 squat snatches 


B1)
Workout - 12'
A cada 1'30 (8 sets):
1 power snatch + 1 squat snatch 
Set 1 e 2 === 55%
Set 3 e 4 === 65%
Set 5 e 6 === 75%
Set 7 e 8 === 85%

C)
WOD
Open 14.1
AMRAP - 10'
30 DU
15 power snatches (75/55)

segunda-feira, 5 de fevereiro de 2018

WOD 6/2/2018 - terça-feira

A)
Warm-up
400m run
+
3 rounds:
10 deadlifts 
10 good morning
10 supermans
40'' plank

B)
Workout - 15'
A cada 1'30 (10 sets):
Deadlift
Set 1 e 2: 6 (60%)
Set 3 e 4: 5 (70%)
Set 5 e 6: 4 (75%)
Set 7 e 8: 3 (80%)
Set 9 e 10: 2 (90%)

C)
WOD
21/15/9
Box jump
HSPU
C2B

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

ENDURANCE

A)
Warm-up
EMOM - 12'
1º min: 10 hollow rocks + 10 supermans
2º min: 6 reverse burpees
3º min: 100m run

B)
WOD 
Workout - 30'
A cada 10' (3 sets):
400m run
20 T2B
20 wall balls
40 DU
40 sit-ups (butterfly)
200m run

domingo, 4 de fevereiro de 2018

WOD 5/2/2018 - segunda-feira

A)
Warm-up
Tabata - 4'
Dog stretch
Mountain climb
Rolinho
Wrist pulse

B)
Strength & Conditioning
EMOM - 15' (3 sets):
1º min: 4 strict pull-ups
2º min: 30'' L-sit wipers
3º min: 30'' hollow rock
4º min: 40 speed climbs
5º min: 20 squats

B1)
Push press (10')
3-3-3-3-3 (80%)

D)
WOD 
AMRAP- 20'
10 thrusters (120/85)
10 pull-ups
10 burpees

quinta-feira, 1 de fevereiro de 2018

WOD 2/2/2018 - terça-feira

A)
Warm-up
3 rounds:
10 PVC pass through 
10D/10E psoas pulse 
10 PVC OHS 
10 PVC sot presses 
10 sit-ups (v-up)

B)
Strength & Conditioning 
EMOM - 6'
1° min: 3 snatch pull + 3 snatch high pull + 3 muscle snatches 
2° min: 3 snatch push presses + 3 snatch balance + 3 OHS 
3° min: 3 snatch drop + 3 power snatches + 3 snatches bellow the knee 

B1)
EMOM - 10'
Complex: 
1 power snatch + 1 OHS + 1 squat snatch bellow the knee 
*Iniciar com 60% PR snatch 
*Não pode soltar a barra

C)
WOD 
AMRAP - 12'
7 hang power snatches (115/75)
9 burpees over bar 
12 KB snatches (24/16)

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ENDURANCE 

A)
Warm-up
3 rounds: 
20 split jacks 
15 sit-ups (v-up) 
8 shoulder presses opener (45/35)
10 push presses 

B)
Strength & Conditioning 
Workout - 9'
A cada 3' (3 rounds): 
10 push presses (95/65)
5 burpees facing bar 
10 push presses 

C)
WOD 
AMRAP - 10'
8 thrusters (95/65)
35 DU