WOD 1º/6/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

• PVC pass through 

• Kipping on ring or bar

• Glute bridge 

• Hand stand shoulder tap 

Tabata - 4'

• Front squat hold (45/35)

• Shoulder press opener 

• Power clean 

• Power jerk 

B)

Strength & Conditioning 

EMOM - 16'

1 C&J (iniciar com 50% RM até 80%)

*Power

*Últimas 5 séries com 80%

C)

WOD 

EMOM - 20'

• 3 a 6 rings MU 

• 10 thrusters (95/65)

• 40 DU 

• 10 box jumps 

• Rest

WOD 30/5/2018 - quarta-feira

A)

Warm-up

EMOM - 6'

• 10 PVC pass through + 10 PVC OHS 

• 4 dog stretches + 6 mountain climbs 

• 10 T spine pulse + 6 rolinhos 

A1)

Barbell warm-up - 6'

3 reps:

• Snatch pull 

• Snatch high pull 

• Muscle snatch 

• OHS 

• Snatch balance 

• Snatch orop 

• Power snatch 

• Squat snatch 

B)

Strength & Conditioning 

Workout - 13'

A cada 1'30" (10 sets):

1 squat snatch 

*Iniciar com 50% RM até 95%+

B1)

10 reps para construir:

1 heavy single front squat 

*Somente 10 repetições p/ chegar à carga máxima 

*Time cap: 10' 

*Anotar a carga

C)

WOD 

2 rounds for time 

8 snatches (155/105)

10 over bar facing burpees 

+

8 snatches (95/65)

10 over bar facing burpee 

*Anotar tempo final 

*Qualquer snatch

WOD 29/5/2018 - terça-feira

A)
Warm-up
Tabata - 4'
• Dog stretch 
• Reverse lunge 
• Cosac squat 
• Montain climb 

Tabata - 4' 
• DU 
• Goblet squat (10 a 20)
• Side plank D
• Side plank E

Tabata - 4' 
• Front squat hold (45/35)
• Shoulder press opener 
• Squat clean 
• Split jerk 

B)
Strength & Conditioning - 12'
C&J = chegar a 85% RM 
*Squat clean/split jerk 
*12' p/ chegar a 85%

B1)
20 C&J (75% do RM) 
Time cap: 10'
*Qualquer C&J

C)
WOD 
3 rounds:
200m row 
5 bar MU 
Time cap: 9'

Rest 1'

3 rounds:
200m run
10 HSPU 
Time cap: 9'
*Usar colete (H: 15lb - F: 10lb) 
*Obrigado esperar o time cap acabar para descansar e depois sair para o próximo

WOD 28/5/2018 - segunda-feira

A)

Warm-up

Tabata - 4'

• PVC pass through

• OHS PVC 

• Sot press PVC 

• T spine pulse

A1)

Barbell warm-up - 6'

3 reps:

• Snatch pull

• Snatch high pull

• Muscle snatch

• OHS

• Snatch balance

• Snatch drop

• Squat snatch

B)

Strength & Conditioning

EMOM - 4'

2 muscle snatch (carga+)

B1)

Workout - 6'

A cada 2' (3 sets):

High hang squat snatch + hang squat snatch (65%-70% RM)

B2)

Workout - 6'

A cada 2' (3 sets):

Hang squat snatch + squat snatch (70%-75% RM)

B3)

Workout - 9'

A cada 1'30" (6 sets):

Squat snatch (75%-90% do RM)

*Ênfase na técnica

B4)

Time cap: 6'

20 back squats for time (carga final B3)

*Sai do chão

*Anotar tempo e carga

C)

WOD

3 rounds:

20 DB snatches (55/45)

15 box jumps

10 deadlifts (225/155)

Time cap: 9'

WOD 25/5/2018 - sexta-feira

A)

Warm-up 

EMOM - 6'

• 6 mountain climbs + 6 rolinhos

• 10 wide stance air squats + 10 wrist pulses 

• 5 shoulder presses opener + 5 push jerk 

B)

Strength & Conditioning - 8'

1 box squat (90%-95%)

B1)

Wide stance back squat - 5'

3-3-3 (70% box squat) 

B2)

Power jerk - 10'

Heavy single (construir carga)

C)

WOD 

EMOM - 20'

• 3 hang squat clean + 3 SOH (165/115)

• 40 DU 

• 8 T2B + 8 pull-ups 

• 8 burpees 

• Rest 

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ENDURANCE

A)

Warm-up 

EMOM - 8'

• 50" plank 

• 3 a 5 strict T2B 

B)

Conditioning WOD 

5 rounds:

500m row

200m run 

40 DU 

C)

WOD 

3 rounds:

15 box jumps 

30 thrusters (95/65)

15 T2B

30 deadlifts

WOD 24/5/2018 - quinta-feira

A)

Warm-up

3 rounds:

100m run

10 PVC pass through

10 kipping pull-ups 

30" hollow rock 

B)

Strength & Conditioning 

AMRAP - 6'

10 plate GOH (45/25)

10 pull-ups

20 butterfly sit-ups

C)

WOD 

4 rounds:

16 front squats (95/65)

8 burpees facing bar 

200m run 

12 OHS 

6 burpees box jump

WOD 23/5/2018 - quarta-feira

A)

Warm-up

Tabata - 4'

• Dog strech 

• Wrist pulse 

• Mountain climb 

• Nose to wall handstand hold 

A1)

Tabata - 4' 

• Strict pull-up

• Front rack hold (45/35)

• Clean high pull 

• Hang power clean 

B)

Strength & Conditioning - 20'

Heavy complex: 1 hang power clean + 1 power clean 

*Não pode soltar a barra

C)

WOD 

7 rings MU 

20 thrusters (95/65)

800m row

20 thrusters 

7 bar MU 

Time cap: 9'

WOD 22/5/2018 - terça-feira

A)

Warm-up

Tabata - 4'

• PVC pass through

• Mountain climb 

• Psoas pulse D 

• Psoas pulse E

A1)

Tabata - 4' 

• Shoulder press opener (45/35)

• Good morning 

• Squat clean 

• Split jerk 

B)

Strength & Conditioning - 18'

1 heavy C&J (construir carga)

C)

WOD 

3 rounds for time 

460m run 

10 deficit HSPU (H: 45+25 / M: 45+15)

20 alternating DB snatches (50/35)

30 air squats 

460m row

*Quem tiver colete deve usar - H: 15 lb / 7,5 lb

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ENDURANCE 

A)

Warm-up 

EMOM - 9'

1º min: 10 PVC pass through + 10 kipping pull-ups

2º min: 6 mountain climbs + 6 rolinhos 

3º min: 10 step lunges + 20" hollow rocks 

B)

Strength & Conditioning 

For time 

50 plate OH step lunge (45/25)

40 american swings (24/16)

30 box jumps 

10D/10E push presses (50/35)

10 DB squat snatches (50/35)

C)

WOD 

Em duplas:

150 pull-ups

200 push-ups

250 butterfly sit-ups 

300 air squats

WOD 21/5/2018 - segunda-feira

A)

Warm-up 

Tabata - 4'

• PVC pass through

• PVC OHS 

• Mountain climb 

• T spine pulse 

A1)

Barbell warm-up - 6'

• 3 snatch pull

• 3 snatch high pull 

• 3 muscle snatch 

• 3 OHS 

• 3 snatch balance 

• 3 snatch drop 

• 3 power snatch 

• 3 squat snatch 

B)

Strength & Conditioning 

EMOM - 4'

2 muscle snatch (carga +)

B1)

Workout - 12'

A cada 2' (6 sets):

3 position snatch (65% a 75%)

*Ênfase na técnica 

B2)

12'

2 back squats (chegar a 90%)

C)

WOD 

3 rounds:

Max deadlift unbroken (255/175)

20 wall balls (30/20)

Rest 2'

*Anotar somente tempo final + somatório de deadlift 

*Cada um marca suas reps e tempo de descanso

WOD 18/5/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

• Mountain climb 

• Step lunge 

• Back squat 2x2 (45/35)

• Rolinho 

B)

Strength & Conditioning - 10'

1 box squat 

*Achar um heavy single 

*Tem que descer 90° no box

B1)

3 rounds (5'):

4 wide stance back squat (65% box squat) 

B2)

Split jerk (10'):

• Sets 1 e 2 == 70% 

• Sets 3 e 4 == 80%

• Sets 5 e 6 == 90%

C)

WOD 

EMOM - 15'

• 3 hang squat snatches (95/65) + 20 DU 

• 5 SOH + 10 pull-ups 

• 7 burpees over bar 

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ENDURANCE 

A)

Warm-up 

5 rounds:

200m run 

3' cal row 

50 DU 

*Cada um anota seu somatório cal. remo e tempo final

B)

Preparar movimentos e cargas p/ WOD 

C)

WOD 

3 rounds:

800m run

15 shoulder presses (75/55)

20 back rack box step-up (75/55)

WOD 17/5/2018 - quinta-feira

A)

Warm-up 

50 DU 

40 russian swings (20/14)

30 reverse lunges 

20 KB deadlifts 

10 dog stretches 

B)

Strength & Conditioning 

Workout - 12'

A cada 4' (3 sets): 

15 deadlifts (225/155)

10 bar facing burpees 

C)

WOD 

AMRAP - 18'

400m run 

16 DB snatches (45/25)

200m row 

12 push-ups

WOD 16/5/2018 - quarta-feira

A)

Warm-up

Tabata - 4'

• Mountain climb 

• T spine pulse 

• Rolinho 

• PVC OHS 

A1)

Barbell warm-up - 6'

• 3 snatch high pull 

• 3 muscle snatch 

• 3 OHS 

• 3 snatch balance 

• 3 snatch drop 

• 3 power snatch 

• 3 squat snatch 

*Aumentar a carga e repetir a sequência com 1 rep

B)

Strength & Conditioning 

EMOM - 4'

1 high hang snatch (50% a 65%)

B1)

EMOM - 4'

1 hang snatch (65% a 75%)

B2)

EMOM - 4'

1 snatch - 2" bellow the knee (75% a 85%)

B3)

Workout - 6'

A cada 2' (3 sets):

2 snatch lift off + 1 squat snatch (85% +++)

B4)

Workout - 6'

A cada 2' (3 sets):

1 squat snatch (90% +++)

C) 

WOD 

4 rounds:

12 cal row 

8 T2B 

200m run 

8 thrusters (115/75)

Rest 1'

*Anotar tempo final

WOD 15/5/2018 - terça-feira

A)

Warm-up 

Tabata - 4'

• PVC pass through 

• Wrist pulse 

• T spine pulse 

• Hollow rock 

A1)

2 rounds - 6'

• 100m run 

• 10 air squats 

• 10 push-ups 

• 10 squat clean & split jerks 

*1° round: 45/35 /// 2° round: 75/55

B)

Strength & Conditioning 

EMOM - 6'

1 squat clean & split jerk

*Chegar a 75% do RM 

B1)

Workout - 10'

A cada 2' (5 sets):

1 squat clean & split jerk

*Chegar a 85% do RM 

C)

WOD 

2 rounds:

300m row

10 power snatches (95/65)

30 DU 

4 rings MU

Rest 5'

2 rounds:

200m run 

10 thrusters (95/65)

8 burpees facing bar

4 bar MU 

*Anotar o tempo dos rounds descontando os 5' rest e o tempo do 1° 

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ENDURANCE

A)

Warm-up 

EMOM - 12'

• 3 a 6 strict pull-ups 

• 30" hollow rocks 

• 30" handstand hold 

B)

Strength & Conditioning 

Workout - 20'

A cada 2' (10 sets):

Construir um heavy complex = 1 hang power clean + 1 power clean 

C)

WOD 

100 DU 

20 KB front rack walking lunges (10 passos segurando o KB no braço direito/volta 10 no 

squerdo)

1.000m row 

20 KB front rack walking lunges

1.000m run 

*Usar 1 KB (24/16)

WOD 14/5/2018 - segunda-feira

A)

Warm-up

Tabata - 4'

• Mountain climb 

• KB single leg deadlift D

• KB single leg deadlift E

• Snatch press (45/35)

A1)

Barbell warm-up - 6'

• 3 snatch high pull 

• 3 muscle snatch 

• 3 OHS 

• 3 snatch balance 

• 3 snatch drop 

• 3 power snatch 

• 3 squat snatch 

*Aumenta a carga e repete 1 rep de cada

B)

Strength & Conditioning 

EMOM - 4'

2 muscle snatch (aumentar carga)

B1) 

Workout - 15'

A cada 90" (10 sets):

1 squat snatch (85% RM)

*Começar com a carga que desejar, mas as últimas 4 sequências devem estar com 85% 

C)

WOD 

5 rounds:

8 deadlifts (70% do RM)

Max reps wall ball (30/20)

Rest 2' entre os rounds

WOD 11/5/2018 - sexta-feira

A)

Warm-up 

Tabata - 4'

Jumping jack 

Air squat 

Sprawl 

Reverse burpee 

B)

Strength & Conditioning - 18'

Front squat

Achar um heavy double 

C)

WOD 

3 rounds for time: 

700m run 

20 DB push presses (45/45 - 25/25) 

20 T2B 

40 DU

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

ENDURANCE

A)

Warm-up

2 rounds:

10 PVC pass through 

10 lateral leg swings 

10 foward leg swings 

Tabata - 4'

Air squat

Jumping jack 

Back extension 

Hollow rock

B)

Strength & Conditioning 

3 rounds for time: 

400m run

20 sit-ups (remador)

12 KB deadlifts (24/20)

50m unilateral KB farmer walk (24/20)

C)
WOD
3 rounds for time:~
1 pegboard (adapt.: 6 strict pull-ups)
200m run
12 lateral burpees over plate

WOD 10/5/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

- jumping jack 

- air squat 

- sprawl 

- reverse burpee 

Tabata - 4'

- KB thruster (usar 1 KB / segurar na alça com as 2 mãos - carga leve)

- kipping na barra

- hollow rock 

- back extension 

B)

Preparar movimentos e cargas p/ WOD 

C)

WOD 

200m run

9 KB thrusters (24/16)

9 T2B 

9 american swings (24/16)

400m run 

15 KB thrusters 

15 T2B 

15 american swings 

600m run

21 KB thrusters 

21 T2B 

21 american swings 

For time

WOD 9/5/2018 - quarta-feira

A)

Warm-up

EMOM - 8'

1º min: 10 PVC pass through + 10 T spine pulse

2º min: 30" kipping on ring 

3º min: 10 T + 10 Y + 10 I raises

4º min: 5D/5E DB OHS (carga leve) 

A1)

3 rounds:

100m run 

10 mountain climbs 

10 air squats 

10 push-ups

30" hollow rock 

B)

Preparar movimentos e cargas p/ WOD 

C)

WOD 

3 rounds for time: 

300m row 

6D/6E DB OHS (50/35)

30 DU 

6 rings MU

Rest 5'

3 rounds for time: 

200m run 

6D/6E DB push presses (50/35)

9 T2B 

6 bar MU

WOD 8/5/2018 - terça-feira

A)

Warm-up 

Tabata - 8'

• PVC pass through 

• Alternating russian swing (max 20 kg)

• Handstand hold 

• KB ballistic row 

B)

Strength & Conditioning 

EMOM - 12'

1 KB C&J (1D/1E)

*Sempre sai do chão 

*Aumentar a carga se conseguir 

*Anotar carga final

C)

WOD 

4 rounds for time:

200m run 

10 HSPU déficit (♂️45+15lb ♀️45lb)

20 alternating KB snatches (24/16)

20 cal row 

20 air squats 

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

ENDURANCE

A)

Warm-up 

5' run

5' row 

5' DU

B)

Strength & Conditioning 

EMOM - 12'

1º min: 40 DU 

2º min: 20 air squats 

3º min: 4 a 8 strict pull-ups 

C)

WOD 

Em trios:

AMRAP - 24'

20 burpees 

20 wall balls (20/14)

20 V-up sit-ups 

*Cada integrante é obrigado a fechar 20 reps p/ trocar