Sexta-feira (29/06/2018)

A) WARM-UP
TABATA 4'

• Pvc pass thru
• T spine pulse
• Footwork do Split Jerk
• Shoulder press opener (45/35)

+

TABATA 4'

• Drop to split (45/35)
• Split jerk
• Good morning
• Dead lift

B)STRENGTH & CONDITIONING 18'

obs: saindo do rack. 15' para construir a carga e chegar a 80% do RM.

• 1 Jerk dip + 1 Split Jerk

B1) EMOM 8'

• Deadlift 2 reps(65% do RM)

C)WOD

EVERY 2' FOR 21'

• 460m run
• 15 burpee
• 15 pull up

obs: usar colete (14/10)

Quinta-feira(28/06/2018)

A) WARM-UP
TABATA 4' 

• Mountain climb
• Rolinho
• Wrist pulse
• Front squat (45/35)

B)STRENGTH & CONDITIONING 18'

obs: não tem percentual indicado. Dar ênfase na técnica.

EVERY 2' FOR 10'(5sets)

• 1 Clean from bellow the knee 2'' pause
• saída do chão/para 2"/executa o squat clean

EVERY 2' FOR 10'(5sets)

• 1 Squat clean

EMOM 5'

• 1 Clean deadlift 4" eccentric descent (100% RM)

C)WOD

3 ROUNDS OF:

• 8 Power clean (185/135)
• 12 Box jump
• 200m run

Quarta-feira(27/06/2018)

A) WARM-UP
EMOM 18'
obs: usar somente 1kb (entre 8kg e 16kg)

• 50 speed climb
• 30 L sit wipers over med ball
• 20 KB russian twist
• 10 KB hollow rock + 20 kb flutter kick
• 20 KB turkish sit up
• 20 KB balistic row

B) Preparar movimentos e cargas para WOD

C)WOD ( EM DUPLA)

AMRAP 20'

• 1000m row
• 15 GOH (155/105)
• 30 Push up

Terça-feira (26/06/2018)

A) WARM-UP
TABATA 4'

• Pvc pass thru
• Pvc OHS
• T spine pulse
• Rolinho

+

BARBELL WARM-UP

• 3reps of:
• Snatch pull
• Snatch high pull
• Muscle snatch
• OHS
• Snatch balance
• Snatch Drop
• Power snatch
• Squat snatch
• obs: colocar carga leve e repetir com 2 reps

B)STRENGTH & CONDITIONING 18'

EVERY 2' FOR 10'(5sets)

• Snatch 1.1 (65% a 80%)
• descansar no máx.'' entre as séries 1.1

EVERY 2' FOR 10'(5sets)

• Snatch 1 rep(80% a 90%)

EMOM 4' 

• Snatch lift off+ 1 snatch pull (105% RM)

C)WOD

FOR TIME

• 1Km run (2x460m + 100m)
• obs: usar colete (20/14)

Segunda-Feira (25/06/2018)

A) WARM-UP
EMOM 8'

• 4 dog stretch + 6 mountain climb
• 10 psoas pulse D + 10 psoas pulse E
• 5 back squat 2" pause (45/35)
• Máx de " L - sit hold

B)STRENGTH & CONDITIONING 18'

BACK SQUAT

• 10 sets: 2 reps entre 85% e 95%
• fazer mais de 50% das séries com o percentual desejado.

C)WOD

FOR TIME

• 60 Cal row ou 800m run (2x400)
• 50 Wall ball (20/14)
• 40 C2B
• 30 Dumbell snatch (55/35)
• 20 Power clean (155/105)
• 10 Bar MU

WOD 22/06/2018 Sexta-feira

A)WARM UP
TABATA 4'

• Scapular circule from push up position
• Side plank D
• Side plank E
• Supinated grip pull up hold

+ 

EMOM 8'

• 12 alternating cossack squat
• 3 snatch pull + 3 snatch high pull + 3 muscle snatch (45/35)
• 5 snatch push press + 5 OHS
• 3 high hang squat snatch com 2"pausa

B)STRENGHT & CONDITIONING

EVERY 1'30" for 12' (8 sets)

• 2 High hang squat snatch
• 2"pause in the receiving position 

C)WOD

FOR TIME

• 1600m row
• 30 pull up
• 800m run
• 30 burpee
• 160 DU

👉Usar colete (15/10)

WOD 20/06/2018 Quarta-feira

A)WARM UP

EMOM 9'

• 10 pvc pass thru + 10 pvc OH step lunge
• 10 a 20 reverse snow angel
• 6/6 bottom up KB shoulder press (KB leve)

B)STRENGHT & CONDITIONG 15'

• Push press
• construir 3 RM

C)WOD

AMRAP 18'

• 460m run
• 10 push press (95/65)
• 10 OH step lunge (95/65)
• 10 pull up

👉Usar colete (15/10)

WOD 21/06/2018 Quinta-feira

A)WARM UP

• 50 DU
• 40 Russian swing (16/12)
• 30 reverse lunge
• 20 deadlift (45/35)
• 10 dog stretch

B)STRENGHT & CONDITIONING

EVERY 3' for 9'

• 15 deadlift (225/155)
• 10 burpee facing bar

C)WOD

AMRAP 18'

• 400m run
• 20 DB snatch (50/35)
• 200m row
• 10 HSPU

WOD 19/06/2018 Terça-feira

A)WARM UP
TABATA 4'

• Dog stretch
• Mountain climb
• Wrist pulse
• Rolinho

B) STRENGHT & CONDITIONING 15'

• Front squat
• Construir 3 RM

B1)EVERY 1'30" for 12'(8 sets)

• Squat clean from bellow the knee
• 2"pause bellow the knee
• chegar no máximo a 75% do RM

C)WOD

AMRAP 10'

• 200m run
• 10 Hang squat clean (135/95)

WOD 18/06/2018 Segunda-Feira

A)WARM UP
EMOM 9'

• 10 pvc pass thru + 10 pvc OHS
• 5 Snatch push press + 5 OHS (45/35)
• 5 Power snatch + Snatch balance

B) STRENGHT & CONDITIONING 

20'

EVERY 1'30" for 9' (6 sets)

• 1 Power snatch + 1 Hang Power snatch + 1 OHS + 1 Snatch balance 
• chegar até 60%

+

EVERY 1'30" for 6' (4 sets)

• 1 Power snatch + 1 Hang Power snatch + 1 OHS 
• chegar até 70%

+

EVERY 5'

• 1 Power snatch + 1 Hang Power snatch
• chegar 80%

C)WOD

4 Rounds of

• 10 Power snatch (115/75)
• 200m run

TIME CAP 15

15/06/2018 SEXTA-FEIRA

A) WARM UP 10'
3 Rounds of

• 5 dog stretch 
• 5 mountain clim
• 10 parallel leg swing
• 10 lateral leg swing
• 10 pvc leg pass
• 10 air squat

+

TABATA 4'

• Hang squat clean 45/35
• Kipping pull up
• Hollow rock
• Frog stretch

B) STRENGHT & CONDITIONING

EMOM 3'

• 3 reps
• Hang squat clean (50% RM)

+

EMOM 4'

• 2 reps
• Hang squat clean (até 70%)

+

EMOM 5'

• 1 rep
• Hang squat clean (até 80%)

C) WOD

AMRAP 10'

• 3 Squat clean
• 6 Burpee C2B
• 9 Box jump

WOD 14/06/2018 QUINTA-FEIRA

A) WARM UP
EMOM 25'

• 20 russian swing 24/16
• 12 globblet squat 24/16
• 12 supine ring row
• 1'plank
• Rest

B) WOD

3 Rounds for time

• 500m row
• 15 burpee box jump over

WOD 13/06/2018 QUARTA-FEIRA

A) WARM UP
3 Rounds of:

• 10 air squat
• 5 dog stretch 
• 10 mountain clim
• 5 thruster 45/35
• 10 push up
• 5 strict push up

B) STRENGHT & CONDITIONING 

THUSTER

• 12 thruster 75/55
• 10  thruster 95/65
• 8 thruster 115/75
• 6 thruster 135/ 95
• 4 thruster 155/105
• 2 thruster 165/115

C) WOD

AMRAP 10'

• 5 deadlift (155/105)
• 3 hang squat clean
• 2 SOH
• 10 burpee over bar
• 200m run

WOD 12/06/2018 TERÇA-FEIRA

A)WARM UP
TABATA 4'

• PVC pass thru
• T spine pulse
• Shoulder press opener (45/35)
• Snatch push press

+

3 Reps of:

• Snatch Pull
• Snatch High pull
• Muscle Snatch
• OHS
• Power Snatch
• Squat Snatch
• 5' para chegar a 60% do RM do Snatch
• Usar qualquer Snatch, mas iremos trabalhar até 95%; sugere-se Squat Snatch.

B) STRENGHT & CONDITIONING

EVERY 2' for 20'(10 sets)

• Set 1 e 2:   3 reps - 60%
• Set 3 e 4:   3 reps - 70%
• Set 5 e 6:   1 rep - 80%
• Set 7:         1 rep - 90%
• Set 8:         1 rep - 95%
• Set 9 e 10: 1 rep - 95%+++

C)WOD

"INVICTUS BASELINE INTERBAL TEST"

EVERY 5' for 25'(5 sets)

• 10 Pull up
• 15 T2B
• 20 Push up
• 25 Wall ball(20/14)
• Repetiremos esse teste em Setembro
• Anotar tempo ou Reps de cada round

WOD 11/06/2018 SEGUNDA-FEIRA

A) WARM UP
TABATA 4'' 

• Mountain climb
• Rolinho
• Step lunge
• Air squat

B) STRENGHT & CONDITIONING 

4 ROUNDS OF

• Weighted box jump

• 6 reps
• colete: 20lb/14b
• sem colete: everest/masculino

+

4 ROUNDS OF

• Seated box jump
• 2 reps
• sem colete
• altura tradicional

B1) BACK SQUAT

20'

• Set 1:    4 reps - 40%
• Set 2:    3 reps - 50%
• Set 3:    2 reps - 65%
• Set 4:    1 rep - 75%
• Set 5:    1 rep - 85%
• Set 6:    1 rep - 90%
• Set 7:    1 rep - 95%
• Set 8:    1 rep - 95%+

C) WOD

AMRAP 6'

• 10 Front Squat (135lb/95lb)
• 5 Hang Power clean (135lb/95lb)
• 10 HSPU

WOD 08/06/2018 SEXTA-FEIRA

A) WARM UP
EMOM 9'

• 10 PVC pass thru + 10 PVC OHS
• 10 T-spine pulse + 6 nose to wall handstand shoulder tap
• 10 mountain climb + 5 OHS 45/35

B) STRENGHT & CONDITIONING 

15' a 20'

• Construir um Heavy 2RM OHS

C) WOD

3 Rounds of

• 15 Wall ball (30/20)
• 9 HSPU
• 3 Ring MU

TC: 15'

WOD 07/06/2018 QUINTA-FEIRA

A) WARM UP
3 ROUNDS

• 10 PVC Pass Thru
• PVC Leg pass
• 10 russian swing (10 a 18)
• 10 Sit up V up
• 10 PVC OH step lunge
• 10 kipping pull up
• 10 mountain climb

B) STRENGHT & CONDITIONING

EVERY 3' for 12 minutes

• 30 DU
• 15 A.Swing (24/16)
• 30 DU

C) WOD

4 ROUNDS FOR TIME

• One arm KB OH step lung 10d/10e (20/14)
• 10 Box Jump
• 20 Wall ball (20/14)

WOD 6/6/2018 - quarta-feira

A)

Warm-up

TABATA - 4'

• Jumping jack 

• Step lunge 

• Hollow rock 

• T spine pulse 

EMOM - 6'

• 10 psoas pulse D + 10 psoas pulse E 

• 5 front squats 3" pause + 5 shoulder presses opener 

• 5 squat clean & split jerks 

B)

Strength & Conditioning 24'

Squat clean & split jerks 

Workout - 24'

A cada 2' (12 sets):

• Set 1 e 2 ===== 3 (55% RM)

• Set 3 e 4 ===== 2 (65%)

• Set 5 e 6 ===== 1 (75%)

• Set 7 e 8 ===== 1 (80%)

• Set 9 ======== 1 (85%)

• Set 10 ======= 1 (90%)

• Set 11 e 12 === 1 (95%+)

C)

WOD 

1.000m row

100 DU

1.000m run (2x 460m + 100m)

Time cap: 18'

*Com colete (H: 15lb / F: 10lb)

WOD 5/6/2018 - terça-feira

A)

Warm-up

EMOM - 12'

• 10 PVC pass through + 10 T spine pulses + 10 PVC leg pass 

• 6 mountain climbs + 6 rolinhos + hollow rock até terminar o minuto 

• 3 snatches high pull + 3 muscle snatches + 3 OHS (45/35)

• 3 power snatches + 3 squat snatches (45/35) 

*A cada round, aumentar a carga na barra

B)

Strength & Conditioning 

5' para chegar a 60% RM snatch 

*Qualquer snatch 

*Deixar as cargas das anilhas separadas 

*Pessoas com cargas afins podem sair com 5' de diferença 

*Lembrando que um não pode atrapalhar ou atropelar o outro

B1)

For time 

5 snatches (60% RM )

5 snatches (70%)

5 snatches (75%)

5 snatches (80%)

5 snatches (85%)

C)

WOD 

50 wall balls (20/14)

40 T2B 

30 pull-ups 

20 burpees 

Time cap: 10'

Imediatamente:

5 RM OHS + 20m sprint

Time cap: 5' 

*A cada 5 reps válidas, dar o sprint

WOD 4/6/2019 - segunda-feira

A)

Warm-up 

EMOM - 9'

• 10 PVC pass through + 10 step lunges 

• 6 mountain climbs + 6 rolinhos 

• 4 back squats + 4 shoulder presses + 4 split jerk (45/35)

B)

Strength & Conditioning 

Back squat - 12'

1 heavy single

*Sai do rack 

Shoulder press - 10'

1 heavy single

*Sai do rack 

Split jerk - 12'

Chegar a 80% do RM 

*Sai do rack 

C)

WOD 

AMRAP - 8'

1 rope climb 

5 hang squat clean (175/115)

5 SOH (175/115)

50 DU