WOD 1º/5/2018 - terça-feira

ARMARIA 4.8

Em trios

70 squat cleans (135/95 --- 95/65)
70 BMU
70 snatches
70 HSPU
70 SOH

WOD 30/4/2018 - segunda-feira

A)
Warm-up
1º min: 10 PVC pass through + 10 PVC alternating leg pas
2º min: 15 air squats + 10 push-ups
3º min: 12 shoulder presses (45/35)

A1)
Tabata - 4'
Front squat
Push jerk

B)
Strength & Conditioning - 14'
Achar um heavy complex (iniciar 60%):
2 front squats + 1 push jerk
*Sai do hack

C)
WOD
5 squat cleans (135/95)
10 burpees over bar
30 DU
4 rounds
Time cap: 15'

WOD 27/4/2018 - sexta-feira

A)

Warm-up

5' bike/run/row

A1)

EMOM -9'

1° min: 3 a 5 strict pull-ups 

2° min: 5 a 8 close grip push-ups 

3° min: 4 thrusters 45/35

B)

Strength & Conditioning 

15 cal row 

2 thrusters (135/95)

400m run

10 cal row 

3 thrusters 

320 m run

5 cal row 

4 thrusters 

200m run

For time 

C)

WOD 

4 thrusters (95/65)

1 rope climb 

8 thrusters 

2 rope climbs 

12 thrusters 

3 rope climbs 

Time cap: 8'

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ENDURANCE 

A)

Warm-up 

EMOM - 15'

1° min: 10 air squats + 5 dog stretches

2° min: 20 v-up sit-ups with plate (15/10)

3º min: 20 russian swings (20/14)

4° min: 20 hollow rocks 

5° min: 30 bar L-sit flutter kicks 

B)

Strength & Conditioning 

EMOM - 6'

3 push presses (máx. 80% RM) 

*Sai do chão 

C)

WOD 

21 deadlifts (225/155)

21 burpees over bar

42 butterfly sit-ups 

15 deadlifts

15 burpees over bar

30 butterfly sit-ups 

9 deadlifts

9 burpees over bar

18 butterfly sit-ups

Time cap: 16'

WOD 26/4/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

PVC pass through 

Scap pull-up

Good morning (45/35)

Deadlift (45/35)

B)

Strength & Conditioning 

3 rounds for time: 

50 DU 

5 ring MU

Time Cap: 12' 

B1)

Deadlift - 15' (8 sets):

1-1-1-1-1-1-1-1 (85% RM) 

C)

WOD 

EMOM - 21' (7 sets):

1° min: 4 burpees box jump over + 6 C2B 

2° min: 6 deadlifts (225/155) + 6 wall balls (20/14)

3° min: 10 HSPU

WOD 25/4/2018 - quarta-feira

A)

Warm-up

EMOM - 8'

1° min: 10 T +1 0 Y + 10 I raises 

2° min: 12 alternating cossack squat 

3° min: 10 PVC pass through + 10 scapular push-ups 

4° min: 4 presses in split jerk (46/35)

B)

Strength & Conditioning 

Workout - 16'

A cada 2' (8 sets):

1 C&J

*Chegar até 90%

*Split jerk 

B1)

Workout - 20'

3 RM back squat 

C)

WOD 

AMRAP - 7'

10 power snatches (75/55)

3 bar MU

WOD 24/4/2018 - terça-feira

A)

Warm-up 

Tabata - 4'

PVC pass through 

T spine pulse 

Mountain climb 

Rolinho 

Tabata - 4'

Snatch push press 

SOT press

B)

Strength & Conditioning 

Workout - 6'

A cada 1'30 (4 sets):

2 snatch balance (construir carga)

*Sai do rack 

B1)

Workout - 12'

A cada 2' (6 sets):

1 snatch lift off + 1 squat snatch (construir carga) 

C)

WOD 

4 rounds:

10 cal row 

12 DB thrusters (45/25) 

200 m run 

Rest 2'

*Anotar cada round 

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ENDURANCE 

A)

Warm-up 

Tabata - 4' 

Jumping jack 

Mountain climb 

Sit-up (V-Up) 

Kipping pull-up 

Tabata - 4'

Back squat (45/35)

Frog stretch hold

B)

Strength & Conditioning - 15'

Back squat 

6 (60% RM)

6 (70%)

4 (75%)

4 (80%)

2 (85%)

1 (90%)

1 (95%)

C)

WOD 

Workout - 20'

A cada 5' (4 sets):

50 DU

15 T2B 

100m run

12 DB snatches (50/35)

WOD 23/4/2018 - segunda-feira

A)

Warm-up

Tabata - 4'

PVC pass through

Jumping jack 

Mountain climb 

Rolinho 

Tabata - 4' 

Hand stand hold 

Deadlift (65/55)

Push-up 

Front squat (65/55)

B)

Preparar movimentos e carga p/ WOD 

C)

WOD 

400m run ou 500m row

+

2 rounds:

10 deadlift (255/175)

20 HSPU 

30 front squats (75/55)

*montar 2 barras

+

400m run 

+

2 rounds:

10 american swings (32/24)

20 diamond push-ups 

30 wall balls (20/14)

For time

WOD 20/4/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

PVC pass through in bottom position 

T spine pulse on box 

A1)

Barbell warm-up - 6'

3 snatch grip romanian deadlift (RDL)

3 snatch pull 

3 power snatch 

3 OHS - 2" hold at the bottom position 

3 snatch balance 

3 squat snatch 

*Repete tudo 2 rep + aumento de carga

B) 

Strength & Conditioning 

EMOM - 4'

1 muscle snatch (subir carga)

B1)

Workout - 12

A cada 2' (6 sets):

Snatch from 2" bellow the knee + OHS 

*Construir carga

*Não tem %, preservar a técnica 

B2)

EMOM - 6'

Snatch pull 1.1 (95% RM snatch)

*Não pode soltar a barra

*Não é T & G 

*Executa o 1°, volta no chão e executa o 2° com calma

C)

WOD 

AMRAP - 14'

21 wall balls (20/14)

15 push-ups 

9 D-ball clean (RX 100/60 - SC 60/30)

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ENDURANCE 

A)

Warm-up

3 rounds:

10 PVC pass through 

10 kipping pull-ups 

10 shoulder presses behind the neck 

A1)

EMOM - 4'

1° min: 4 jerk balance 

2° min: 4 split jerk 

*Pode aumentar a carga 

B)

Strength & Conditioning - 12'

Split jerk

Achar um heavy single

C)

WOD 

1000m run (700m + 200m + 100m)/800 row

20 box jumps over 

15 T2B 

700m run/500 row

15 box jumps over 

10 T2B 

400m run/200 row

10 box jumps over 

5 T2B 

Time cap: 22'

WOD 19/4/2018 - quinta-feira

A)

Warm-up

EMOM - 8'

1° min: 40 DU 

2° min: 20 air squats 

3° min: 20 sit ups (V-Up)

4° min:10 burpees 

Tabata - 4'

Shoulder press (45/35)

Hollow rock 

Thruster 

Kipping pull-up 

B)

Preparar movimentos e carga p/ WOD

C)

WOD 

800m run (2x 400m) ou 1 km row

+

3 rounds:

20 box jumps over 

15 push presses (95/65)

20 T2B 

15 thrusters 

+

800m run

WOD 18/4/2018 - quarta-feira

A)

Warm-up 

EMOM - 8'

1° min: 6 mountain climbs + 6 rolinhos 

2° min: 10 T Y I raises 

3° min: 10D/10E psoas pulse 

4° min: 5 squat clean & split jerk 

B)

Strength & Conditioning 

Workout - 12'

A cada 90" (8 sets):

1 squat clean & jerk

Sets 1 a 4 ==== 65% RM

Sets 5 a 8 ==== 75%

*Preservar técnica 

B1)

BACK SQUAT - 8'

3-3-3-3 (65% RM) 

C)

WOD 

AMRAP - 6'

15 wall balls (30/20)

12 T2B 

9 power clean (155/105)

Rest 4'

AMRAP - 6'

15 wall balls (20/14)

12 T2B 

9 power clean (135/95)

WOD 17/4/2018 - terça-feira

A)

Warm-up

Tabata - 4'

PVC pass through 

Mountain climb 

Jumping jack 

Wrist pulse 

Tabata - 4' 

T spine pulse 

Kipping on ring MU 

Psoas pulse D 

Psoas pulse E 

B)

Strength & Conditioning 

EMOM - 5'

1 a 3 rings MU 

B1)

Front squat - 12'

1 front squat (chegar a 95% RM) 

C)

WOD 

3 rounds for time: 

500m row ou 320m run (percurso piscina) 

15 thrusters (95/65)

15 lateral burpees over bar 

15 pull-ups 

Rest 3'

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ENDURANCE 

A)

Warm-up 

30 jumping jacks 

25 sit-ups (remador)

20 step lunges 

15 push ups 

10 kipping pull-ups 

2 rounds 

B)

Strength & Conditioning 

EMOM - 8':

1° min: 12 DB snatches (50/35)

2° min: 12 burpees

C)

WOD 

50 DU 

15 box jumps over 

20 one arm DB OH step lunge (50/35)

15 T2B 

3 rounds

WOD 16/4/2018 - segunda-feira

A)

Warm-up

EMOM - 8'

1° min: 5 dog stretches + 20 step lunges 

2° min: 10 kipping pull-ups + 5 strict pull-ups 

3° min: 5 reverse burpees + 5 deadlifts (65/55)

4° min: 5D/5E one leg bridge glute 

B)

Strength & Conditioning 

EMOM - 5'

1 a 3 bar MU 

B1)

Workout - 6'

A cada 30" (12 sets):

1 deadlift (75% a 80% RM)

*8' p/ chegar na carga desejada 

C)

WOD 

EMOM - 20'

1° min: 50 DU 

2° min:15 sit-ups (V-Up) with plate (15/10)

3° min: 10 cal row ou 8 cal bike ou 150m run 

4° min: 10 DB snatches (55/45)

5° min: rest

WOD 13/4/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

T spine pulse

Mountain climb

Rolinho

Tabata - 4'

45/35

Snatch push press

Snatch balance

Snatch pull

Squat snatch

B)

Strength & Conditioning

Workout - 20'

A cada 2' (10 sets):

1 snatch pull + 1 squat snatch 

Set 1 e 2 ------- 2 (50% RM Snatch)

Set 3 e 4-------- 2 (60%)

Set 5 ------------ 1 (70%)

Set 6 ------------ 1 (75%)

Set 7/8/9/10 --- 1 (80%++++)

C)

WOD

21-15-9

SOH (135/95)

C2B

For time 

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ENDURANCE

A)

Warm-up 

5' DU

Tabata - 4' 

Scapular push-up

Alternating reverse lunge

Alternating lateral lunge

Plank

B)

Strength & Conditioning - 10'

2 rounds (45/35):

5 clean grip romanian deadlift

5 clean pull from below the knee + hang power clean + front squat

2 rounds (95/65): 

3 clean grip romanian deadlift 

3 clean pull from below the knee + hang power clean + front squat 

2 rounds (135/95): 

1 clean grip romanian deadlift 

1 clean pull from below the knee + hang power clean + front squat 

B1)

Construir um heavy single - 10' 

Squat clean 

C)

WOD

2.100 m run

WOD 12/4/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

Plank

Scapular push- up

Rolinho

3 rounds:

5 jumping squats

10 air squats

15 sit-ups (V-Up)

5 cal row

B)

Strength & Conditioning

OHS

5-5-5 (115/80)

*Saindo do rack

C)

WOD

5 rounds:

30 DU

6 OHS (75/55)

6 C2B

6 alternating DB snatches (45/25)

WOD 11/4/2018 - quarta-feira

A)

Warm-up

TABATA 4'

PVC pass through

T spine pulse 

Mountain climb 

Rolinho 

TABATA 4'

Snatch balance

OHS

B)

Strength & Conditioning - 12'

*Sai do Rack

1 snatch balance + 1 OHS 

Set 1——-65%------RM snatch

Set 2------70%

Set 3------75%

Set 4-------80%

Set 5--------85%

C)

WOD

9/7/5

Ring MU

Squat snatch (136/95)

WOD 10/4/2018 - terça-feira

A)

Warm-up

Tabata - 4'

PVC pass through 

T spine pulse 

Wrist pulse 

Nose to wall handstand hold 

B)

Strength & Conditioning 

10' para fazer a metragem de handstand walk

*padrão Open de marcação

*pode ser com parceiro

*anotar RX/SC 

B1)

Front squat - 12'

3-3-3-3-3-3

*construir carga ao longo dos sets e chegar a 85%

C)

WOD 

Time cap: 12'

1.000 m row ou 800m run

40 HSPU 

20 alternating DB snatches (55/45)

Rest 3'

For time 

40 cal bike ou 50 cal row ou 600m run 

30 deadlifts (225/155)

15 bar MU 

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ENDURANCE 

A)

Warm-up 

Tabata - 4'

Mountain climb 

Psoas pulse D 

Psoas pulse E 

Rolinho 

B)

Strength & Conditioning 

2 rounds:

300m row

10 gobblet squats (24/16)

20 reverse lunges (sem peso)

B1)

4 rounds: 

16 KB lunges (24/16)

8 rings push-up 

C)

WOD 

Workout - 18'

A cada 6' (3 sets):

600m run (400m + 200m) 

40 air squats

WOD 9/4/2018 - segunda-feira

A)

Warm-up

Tabata - 4'

Mountain climb 

Rolinho 

Good morning (45/35)

Deadlift (45/35)

Tabata - 4' 

Russsian swing (16/12)

Gobblet squat (16/12)

B)

Strength & Conditioning 

Workout - 8'

A cada 30" (16 sets): 

1 deadlift (70% RM)

*8' p/ chegar na carga desejada

*Precisa ser explosivo na fase concêntrica

C)

WOD 

EMOM - 20'

1º min: 50 DU 

2º min: 3 a 5 rings MU 

3º min: 8 box jumps 

4º min: 10 C2B 

5º min: rest

WOD 6/4/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

PVC OHS

PVC good morning

Rolinho

Tabata - 4' 

Snatch push press (45/35)

Snatch balance

Snatch drop

OHS

B)

Strength & Conditioning

Workout - 6'

A cada 2' (3 sets):

3 snatch pull + 3 power snatch + 3 OHS

B1)

Workout - 6'

A cada 2' (3 sets):

2 snatch pull + 2 power snatch + 2 OHS

B2)

Workout - 6'

A cada 2' (3 sets):

1 snatch pull + 1 power Snatch + 1 OHS

B3)

BACK SQUAT - 8'

8-8-8 (70% RM)

C)

WOD

3 rounds for time

200m run

5 rings MU

10 push presses (135/95

10 OH step lunges (135/95)

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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:

20 american swings (24/16)

10 DB front squats (55/35 - 1 apenas)

10 ring rows

C)

WOD 1 - 16'

2' max cal row

2' rest

2' max burpee box jump

2' rest

2' max jump lunge

2' rest

2' max DU

2' rest

WOD 2

920m run for time