Sexta-feira(03/08)

A) WARM UP
TABATA 4'

• Lunge
• Rolinho
• Wrist pulse
• Front squat 45/35

+

TABATA 4'

• Kipping on bar
• Good morning (45/35)
• Hang squat clean
• Front squat hold

B) STRENGTH & CONDITIONING

EVERY 2' FOR 20'(10 sets)

• 1 clean lift of 2"+ squat clean + hang squat clean - 65% a 85%

C) WOD

AMRAP 10'

• 40 DU
• 4 bar MU
• 12 alternating pistols

Quinta-feira(02/08)

A) WARM UP
EMOM 9'

• 20 air squat
• 12 mountain climb
• 20 hollow rock

B) STRENGTH & CONDITIONING

EMOM 20'

• 1 power clean + 2 FS - 50% a 80% do PC

C) WOD

AMRAP 10'

• 50 DU
• 12 Thruster 95/65
• 8 push press
• 4 hang cluster

Quarta-feira(01/08)

A) WARM UP
EMOM 8'

• 10 PVC pass thru + 10 OHS
• 10 hindu push
• 8/8 bottom up KB press
• 5/5 single arm overhead KB cossack squat

+

• Burgener warm up 4'
• 1 sequencia - 3 reps cada movimento

B) STRENGTH & CONDITIONING 

EVERY 2' FOR 16' (8 sets)

• High hang squat snatch + squat snatch - 70% a 80% RM de Snatch

B1) DÉFICIT DEADLIFT 7'

• 3 reps 
• 10 reps - 65%

B2) BACK SQUAT 7'

• 3 reps
• 10 reps - 70%

C) WOD

AGAINST A 9 MINUTE RUNNING CLOCK

• 30 cal row ou 400m run
• 25 C2B
• 15 DB squat (50/50 - 35/35 - padrão open)
• Max burpee (padrão open)

Terça-feira(31/07)

A) WARM UP 8'

• 20m zombie kick
• 20m balet kick
• 20m dog stretch
• 20m duck walk
• 20 reps scorpions stretch

B) STRENGTH & CONDITIONING

EVERY 2' FOR 12'

• 2 reps of:
• 1 Power clean + 1 hang power clean + 1 power jerk - 60% a 75% d RM do Power clean

C) WOD1

FOR TIME

• 500m row ou 400m run
• 30 DB clean&jerk (15 rep cada braço - padrão open)
• 20 HSPU
• 5 ring MU

FOLLOWED BY

    WOD2

FOR TIME

• 20 wallball (20/14)
• 10 T2B
• 18 wallball(20/14)
• 9 T2B
• ...
• 2 wallball(20/14)
• 1 T2B

obs: anotar tempo do wod1 e do wod2

Segunda-feira(30/08)

A) WARM UP 10'
10-8-6 reps of:

• PVC pass thru
• PVC OHS
• Rolinho

B) STRENGH & CONDITIONING

• saindo do chão
• aumentando a carga

EMOM 4'

• 3 reps of:
• 1 snatch push press + 1 OHS

B1) 6 SETS OF:

15'

• 3 stop halting snatch deadlift + snatch from 2"bellow the knee + snatch - 70%  80%
• 2"off the floor, 2"bellow the knee, 2"mid thigh and stand up
• 2"bellow the knee and snatch
• snatch

obs: pode soltar a barra do 2º para o 3º movimento. Todos são SQUAT SNATCHES

C) WOD

AGAINST A 14'RUNNING CLOCK

• 15 burpee over bar
• 200m run
• 15 burpee over bar
• 200m run
• 15 burpee over bar

no tempo restante executar 1RM de snatch. Anotar o tempo que terminou o WOD e o RM.

Sexta-feira (27/07)

A) WARM UP
TABATA 4'

• Jumping jack
• Speed climb
• Rolinho
• Handstand hold

B) STRENGHT & CONDITIONING

Gymnastic skills challenge

Against a running clock

• 0:00 a 3:00 - pull up
• 3:00 a 6:00 - T2B
• 6:00 a 9:00 - Maior distancia Handstand walk

B1) EVERY 2' FOR 20'(10 sets)

• Halting clean deadlift + clean - 60% a 90%

C) WOD

AMRAP 16'

• 500m row
• 12 thruster (95/65)
• 10 DB snatch (50/35)
• 8 box jump EVEREST

Quinta-feira(26/07)

A) WARM UP
EMOM 9'

• 12 air squat + 15 sit up V up
• 16 plank shoulder tap + 15 sit up remador
• 30" hollow rock

B) STRENGHT & CONDITIONING

EVERY 4' FOR 16

• 35 DU
• 15 A. swing (24/16)
• 10 box jump over
• 5 strict pull up

C) WOD

AMRAP 16'

• 200m run
• 16 dual KB front rack lunges (16/12)
• 14 dual KB swing 16/12
• 12 T2B

Quarta-feira(25/07)

A) WARM UP
TABATA 4'

• Scapular push up
• Alternating russian swing (20/14)
• Rolinho
• Alternating cossack squat

B) STRENGHT & CONDITIONING

EMOM 4'

• 2 reps of:
• 1 High hang Power snatch + 1 OHS + 1 High hang squat snatch

B1) EVERY 2' FOR 18'(9 sets)

• 1 High hang squat snatch + 1 squat snatch ( NO FOOT MOVEMENT)
• trabalhar agressividade na barra e caída rapida. Não faremos foot work
• construir carga ao longo dos sets

B2) DEFICT DEADLIFT 6'

• 3 sets
• 8 reps - 65%

B3) BACK SQUAT 6'

• 3 sets
• 8 reps - 65%

C) WOD

AGAINST A 13' RUNNING CLOCK PERFORM

• 1500m row
• 150 DU
• 20 burpee
• Max Ring MU
• score será o máximo de RMU ou até onde chegar

Terça-feira (24/07)

A) WARM UP
EMOM 15'

• 50 speed climb
• 30 L sit wipers (usar med ball)
• 8 a 10 stric T2B @2020
• 2 Power clean + 2 hang power clean + 2 power jerk (45/35)

B) STRENGHT & CONDITIONING

EVERY 2' FOR 16' (8 sets)

• 1 Power clean + 1 Hang power clean + 1 Power jerk
• 55% a 75% do RM de Power Clean

C) WOD

AMRAP 18'

• 15 cal bike/300m row/200m run
• 12 DB thruster (50/50-35/35)
• 8 bar MU

obs: média boa para o wod - 6 rounds

Segunda-feira(23/07)

A) WARM UP
EMOM 6'

• 2 dog stretch + 4 mountain climb + 6 rolinhos
• 10 pvc pass thru + 10 T spine pulse
• 6 a 10 Snatch press from behind the neck

B) STRENGHT & CONDITIONING

EMOM 3'

• 4 reps of:
• 1 snatch push press + 1 OHS 2" pause

B1) EVERY 1'30" FOR 6' (4 sets)

• 2 reps of:
• 1 snatch push press + 1 OHS 2" pause (aumentando carga)

B2) 15' FOR 6 sets of:

• 3 stop halting snatch deadlift + snatch from 2"below the knee+ 1 squat snatch - 65% a 80%
• execução:
• 2"off the floor, 2"bellow knee, 2"mid thigh and stand up
• 2"bellow the knee and squat snatch(drop the barbell)
• squat snatch

C) WOD

EMOM 15'

• 1 a 2 rope climb
• 10 triceps push up @2121
• 10 a 12 C2B
• 6 a 8 HSPU deficit (45+25/45+15)
• Rest

Sexta-feira(20/07)

A) WARM UP
TABATA 4'

• Dog stretch
• Wrist pulse
• Mountain climb
• Front squat 45/35

B) STRENGTH & CONDITIONING 10'

• PAUSE FS 24X1 + 1 FS
• Achar a maior carga respeitando a pausa

B1) SPLIT JERK 15'

• 2 reps - 50% a 80%

C)WOD
TIME CAP 25'

• 2 rounds of:
• 400m run
• 20 wall ball 30/20
• 20 DB snatch 50/35
• 10 burpee box jump
• 400m row

Quinta-feira(18/07)

A) WARM UP

• 400m rum

+

• 3 rounds of:
• 15 jump squat
• 15 sit up V up

+

• 200m run

B) STRENGTH & CONDITIONING 9'

EMOM 15'

• 20 american swing 24/16
• 20 DU+ 6 C2B
• 20 DU + 6 burpee

C)WOD
TIME CAP 15'

• 21/15/9/6/3
• Wall ball
• KB SDLHP 24/16
• Push press

Quarta-feira(18/07)

A) WARM UP
EMOM 9'

• 2 Dog stretch + 4 mountain climb + 6 rolinhos
• 10 a 20 nose to wall handstand marching
• 10 a 20 kipping on ring

B) STRENGTH & CONDITIONING 9'
FOR MAX REPS

• 30" ring MU
• 30" rest
• 30" T2B
• 30" rest
• 30" HSPU
• 30" rest
• 45" ring MU
• 15" rest
• 45"T2B
• 15" rest
• 45" HSPU
• 15" rest
• 60" ring MU
• 60" T2B
• 60" HSPU
• anotar rounds separadamente

B1) EVERY 2' for 20' (10 sets)

• Halting clean deadlift + squat clean
• Set 1 e 2 - 65% do RM clean
• Set 3 e 4 - 70% 
• Set 5 e 6 - 75%
• Set 7 e 8 - 80%
• Set 9 e 10 - 85%
• pausar 3" na Power position, voltar ao chão e executar o squat clean

C)WOD
TIME CAP 9'

• 21/15/9
• Facing burpee box jump over
• Snatch 115/75

Terça-feira(17/07)

A) WARM UP
EMOM 8'

• 5 Dog stretch + 6 mountain climb
• 10 Pvc pass thru + 10 alternating cossack squat
• 4 High hang Power Snatch + 4 OHS 45/35
• 4 High hang squat snatch

B) STRENGTH & CONDITIONING
EVERY 90" for 12'(8 sets)

• 2 high hang squat snatch - 60% a 75% do RM Snatch
• pausar 2" na posição de recebimento

B1) Déficit dead lift 7'

• 3 sets of:
• 8 reps - 50% do RM deadlift 
• usar anilha de 45lb para o deficit 

B2) Back Squat 7'

• 3 sets of:
• 10 reps - 60% do RM Back Squat

C)WOD
TIME CAP 25'

• 1500m row
• 30 C2B
• 1000m run
• 30 burpee
• 150 DU

Segunda-feira(16/07)

A) WARM UP
Tataba 4'

• Air squat
• Hollow rock
• Wrist pulse
• Front squat 45/35

B) STRENGTH & CONDITIONING 6'

• 6 sets of:
• 3 reps Weighted seated box jump
• usar colete
• carga livre e pode aumentar

B1) Dead stop Front Squat 10'

• construir 1 RM
• sair do rack baixo

B2) EVERY 90'' for 15' (10 sets)

• 1 Clean&Jerk
• qualquer clean
• construir carga ao longo dos sets

C)WOD

• 5 Bar MU
• 10 A. swing (32/24)
• 15 Wall ball (20/14)

Sexta-feira(12/07/2018)

A) WARM UP 12'

2 ROUNDS OF:

• 10 reps of each moviment
• prone snow angel
• halos
• reverse grip dead hang hold
• laying kips
• ring row ou ring pull up
• banded pull a part and press
• straight leg sit up

B)STRENGTH & CONDITIONING

MUSCLE UP DENSITY 5'

• For max reps
• 90" ring MU
• rest 60"
• 60"max ring MU
• rest 60"
• 30"max ring MU
• adaptação
• Bar MU ou pull up
• anotar cada round separadamente

B1) FRONT SQUAT 18'

• Set 1: 3 reps - 70% a 75%
• Set 2: 2 reps - 80% a 85%
• Set 3: 1 rep - 90% a 95%
• Set 4: 3 rep - 95% a 90%
• Set 5: 2 rep - 85% a 90%
• Set 6: 1 rep - 95%+

C) WOD

AMRAP 10'

• 5 Power clean (205/155)
• 100m run
• 1 rope climb
• 100m run

Quinta-feira(12/07/2018)

A) WARM UP

EMOM 16'

• 8 a 10 cal row
• 20 step lunge
• 25 sit up V up
• 10 burpee

B)STRENGTH & CONDITIONING

AMRAP 12'

• 30 DU
• 15 Thruster (75/55)
• 100m run

C) WOD

AMRAP 14'

• 12 one arm KB OH lunge 24/16
• 14 box jump
• 16 DB Snatch (50/35)
• 20 sit up butterfly

Quarta-feira(11/07/2018)

A) WARM UP
EMOM 6'

• 10 pvc pass thru + 10 T spine pulse
• 5 footwork do Split jerk + 5 shoulder press opener
• 6 split jerk

B) STRENGTH & CONDITIONING

SPLIT JERK 16'

• Set 1: 3 reps - 60%
• Set 2: 2 reps - 70%
• Set 3: 2 reps - 75%
• Set 4: 1 rep - 80%
• Set 5: 1 rep - 85%
• Set 6/7/8: 1 rep - 85%+
• segurar 1'' na posição final(barra acima da cabeça)

B1) DEADLIFT 12'

• Set 1: 5 reps - 70%
• Set 2: 5 reps - 75%
• Set 3: 3 reps - 80%
• Set 4: 2 rep - 85%

C) WOD

EMOM 18'

• 12 alternating reverse lunge KB (24/16)
• 20 DU + 6 C2B
• 20 DU + 8 Push up
• colete(20/14)

Terça-feira(10/07/2018)

A) WARM UP
TABATA 4'

• Step lunge
• Wrist pulse
• Clean high pull (45/35)
• Hang power clean

B) STRENGTH & CONDITIONING

EMOM 8'

• 1 Clean pull + 2 Power clean
• construir carga ao longo dos sets
• foco na mecânica do movimento/técnica

B1) EVERY 2' FOR 8' (4 sets)

• 1 Clean pull + 1 Hang squat clean

B2) EVERY 2' FOR 6' (3 sets)

• 1 Hang squat clean

B3) BOX SQUAT 18'

• 12 sets - 3 reps
• 70% 1RM de box squat

C) WOD

3 ROUNDS OF

• 500m row ou 600m run
• 20 T2B

FOR TIME

Segunda-feira(09/07)

A) WARM UP
TABATA 4' 

• Air squat
• pvc pass thru
• T spine pulse
• rolinho

+ 

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 5'

• 1 snatch high pull + 1 hang power snatch + 1 OHS
• aumentar a carga

B1) SQUAT SNATCH 20'

• Set 1 - 70%
• Set 2 - 75%
• Set 3 - 80%
• Set 4 - 80% a 85%
• Set 5 - 85% a 90%
• Set 6/7/8 - 90%+

C) WOD

5 ROUNDS OF:

• 5 HSPU deficit (45+25/45+15)
• 1 Rope climb

+

• 30 cal bike ou 300m run ou 20 cal row
• 30 a.swing (32/24)
• 20 cal bike/200m run/15 cal row
• 20 a.swing(32/24)
• 10 cal bike/ 100m run/ 10 cal row
• 10 a.swing(32/24)

FOR TIME

Sexta-feira(06/07/2018)

A) WARM-UP
TABATA 4'

• PVC pass thru
• Scap pull up
• Hollow rock
• Kipping on ring

B) STRENGHT & CONDITIONING

EMOM 6'

• 2 a 3 Ring MU
• adaptação: Bar MU/ C2B strict

B1) FRONT SQUAT

• Set 1: 3 reps 80%
• Set 2: 2 reps 85%
• Set 3: 1 rep 90%
• Set 4: 3 reps 85%
• Set 5: 2 reps 90%
• Set 6: 1 rep 95%
• Set 7: 6 reps 75%

C)WOD

EVERY 3' FOR 18' (6 sets)

• 15 wall ball 20/14
• 10 burpees
• 30 DU

Quinta-feira(05/07/2018)

A) WARM-UP
EMOM 9'

• 15 air squats + 10 push ups
• 50" plank
• 12 SDLHP (45/35)

B) STRENGHT & CONDITIONING

EVERY 3' FOR 12' (4sets)

• 10 SDHP 95/65
• 10 burpee over the bar

C) 9-15-21-15-9

• A. swing 24/16
• Box jump
• Hang power clean (95/65)

TIME CAP 12'

Quarta-feira(04/05/2018)

A) WARM-UP
EMOM 6'

• 10 pvc pass thru + 10 T spine pulse
• 10 T/Y/I raise
• 4 Footwork do split jerk + 4 shoulder press opener (45/35)

B) STRENGHT & CONDITIONING

EMOM 3'

• 3 tall jerk

B1) 15' para construir um Split Jerk

• chegar a 85%

B2) 4 sets of: 5'

• Dip & drive 2 reps: 85%

B3) EMOM 8'

• Deadlift 2 reps: 85%

C)WOD

EVERY 4' FOR 16' (4sets)

• 200m run
• 15 pull up
• usar colete: 20lb/15lb

Terça-feira (03/07/2018)

A) WARM-UP
EMOM 6'

• 5 dog stretch + 6 mountain climb
• 10 wrist pulse + 2 wall climb
• 30" handstand marshing

B) STRENGHT & CONDITIONING
14' 

• praticar Handstand walk
• Formar duplas 

B1) 20' para construir um Heavy Squat Clean

C)WOD

TRIOS

• Maior quantidade de CAL em 18'
• bike ou remo
• anotar quantidade final

Segunda-feira(02/07/2018)

A) WARM-UP

• 500m run

+

EMOM 6'

• 10 mountain climb + 10 T spine pulse
• 25" D foam roll lats/ 25" E foam roll lats
• 3 snatch high pull + 3 power snatch + 3 OHS

B) STRENGHT & CONDITIONING 

EMOM 6'

• 1 Snatch high pull + 1 Power snatch + 1 OHS
• crescer carga

B1) EVERY 2' FOR 14'(7sets)

• 1 Snatch lift off + 1 Squat snatch
• iniciar com 65% e aumentar

B2) In 15' build to today 1 RM

• Box squat

C)WOD

• 1Km run (2x500)
• usar colete: 20lb/14lb
• tentar melhorar o tempo da semana passada