Sexta-feira(31/08)

A) WARM UP

EMOM 6'

• 1º min: 10 hollow rock + 10 diamond push up
• 2º min: 45"nose to wall handstand hold
• 3º min: reverse burpee pistol

+

EMOM 9'

• 1º min: 10 cal row
• 2º min: 15 russian swing (24/16)
• 3º min: 10 lateral box jump step over

B) STRENGTH & CONDITIONING

• EVERY 2' FOR 18'( 3 sets)
• 1º MAX bar MU em 45"
• 2º MAX HSPU déficit em 45"
• 3º 16 alternating pistol

Obs:

• déficit 45+25/25+25
• lembrando que é a cada 2

C) WOD

EMOM 16' (4 sets)

• 1º min: 40 DU
• 2º min: 10 american swing (32/24)
• 3º min: 10 box jump over
• 4º min: rest

Quinta-feira(30/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 10 wrist pulse
• 2º min: 8 kick up to handstand
• 3º min: 6 HSPU (descida lenta em 4 tempos)
• scaled faz na caixa

EMOM 6' 

• 1º min: tall jerk
• 2º min: 5 drop to split
• aumentando carga

B) STRENGTH & CONDITIONING

• EVERY 1'30" FOR 9'( 6 sets)
• 2 reps C&J - 70% a 80%

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

• 1 rep C&J - 90%+

C) WOD

EVERY 6' FOR 18'(3 sets)

• 20 cal row
• 20 burpee box jump over
• 40 DU

Quarta-feira(29/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 6 rolinhos
• 2º min: 10 wrist pulse + 10 snatch push press (45/35)
• 3º min: 5 hang power snatch + 5 power snatch bellow the knee

B) STRENGTH & CONDITIONING

• EVERY 1'30" FOR 9'( 6 sets)
• 2 position Snatch - 70% a 80%
• 1 hang power snatch + 1 power snatch

B1) FRONT SQUAT 15'

• Set 1, 2 e 3 - 3 rep 70%
• Set 4 e 5 - 2 rep 80%
• Set 6, 7 e 8 - 1 rep 90%+

C) WOD

FOR TIME

• 50 pull up
• 40 T2B
• 30 Clean & Jerk (185/135)

Terça-feira(28/08)

A) WARM UP

EMOM 6'

• 1º min: 10 pvc pass thru + 10 shoulder press opener (45/35)
• 2º min: 10 wrist pulse + 8 power clean bellow the knee
• 3º min: 6 rolinhos + 6 split jerk

B) STRENGTH & CONDITIONING

CLEAN & JERK

• EVERY 2' FOR 20'(10 sets)
• Set 1 e 2 - 3 reps 60% PR
• Set 3 e 4 - 2 reps 70% PR
• Set 5 e 6 - 1 rep 80% PR
• Set 7 e 8 - 1 rep 90% PR
• Set 9 e 10 - 1 rep 90%+ PR

obs: qualquer clean

C) WOD

2 Rounds FOR TIME

• 1000m run (2x500m)
• 50 wall ball (20/14)
• 25 pull up
• Se chover a adaptação será 250 DU

Segunda-feira(27/08)

A) WARM UP
TABATA 4' 

• PVC pass thru
• mountain climb
• T spine pulse
• Rolinho

+

EMOM 6'

• 1º min 4 snatch push press + 4 OHS
• 2º min 4 snatch balanca + 4 drop snatch
• 3º min 4 power snatch bellow the knee + 4 hang squat snatch

B) STRENGTH & CONDITIONING

SQUAT SNATCH

• EVERY 2' FOR 8'(4 sets)
• Set 1 e 2 - 3 reps 60% PR
• Set 3 e 4 - 2 reps 70% PR

B1) EVERY 1'30" FOR 9'( 6 sets)

• Set 1 e 2 - 1 rep 80%
• Set 3 e 4 - 1 rep 90%
• Set 5 e 6 - 1 rep 90%+

C) WOD

• 21 Hang Clean (155/105)
• 15 HSPU
• 7/5  Ring MU
• 15 Ground to OH (135/95)
• 15 HSPU
• 5/3 MU
• 9 Snatch (115/75)
• 7 HSPU
• 3/1 MU
• qualquer snatch
• adaptação do MU é o DOBRO de pull up

Quinta-feira(23/08)

A) WARM UP 
EMOM 15'

• 30 Jumping jack
• 50" plank
• 10 burpee
• 30 medball L sit wipers
• 15 medball thruster

C) WOD

AMRAP 25'

• 200m run
• 30 DU
• 20 wall ball 20/14
• 20 DB snatch 50/35
• 10 box jump oveer
• 10 T2B

Sexta-feira(24/08)

A) WARM UP 6'
2 rounds of:

• 6 single arm KB swing
• 6 front rack KB reverse lunge
• 6 single arm KB clean and press
• 12 sit up V up
• KB entre 6 e 16
• 6 rep D/6 rep E

B) STRENGTH & CONDITIONING 15'

EMOM 15'

• 1 power clean + 1 power jerk
• 55% a 85%

C) WOD

EMOM 12'

• 10 cal row/bike/100m run
• 6 box jump over
• 30 DU + 10 T2B

REST 3'

3 rounds for time

• 10 cal row/bike/100m run
• 6 box jump over
• 30 DU
• 10 T2B

Quarta-feira(22/08)

A) WARM UP 
TABATA 4'

• Jumping jack
• Split jack
• Air squat
• T spine pulse

B) STRENGTH & CONDITIONING 15'

Build to today

• 3 RM front squat

B1) SPLIT JERK 17'

• 1 rep - 55% a 95%

C) WOD

AMRAP 6'

• 150m run ou 7 cal bike
• 12 DB snatch 50/35
• 150m run ou 7 cal bike
• 12 pull up

REST 4'

AMRAP 6' 

• 9 cal row ou 100m run
• 12 DB thruster 50/35
• 9 cal row ou 100m run
• 12 burpee over DB

Terça-feira(21/08)

A) WARM UP 6' 
10-8-6 reps of:

• Pvc pass thru
• Pvc OHS step lunge 
• T spine pulse
• Mountain climb

B) STRENGTH & CONDITIONING

EMOM 4'  

• 5 snatch press + 4 snatch push press + 3 OHS
• 4 high hang power snatch + 3 high hang squat snatch + 2 squat snatch

B1) Build over the course of 20'

• 1 high hang squat snatch + 1 squat snatch

C) WOD

• 30 Burpee MU

TIME CAP 7'

FOLLOWED BY:

• 500m run

REST 2'

• 500m run

REST 2' 

• adaptações:
• BMU
• C2B
• Pull up

Segunda-feira(20/08)

A) WARM UP
2 rounds of:

• 5 rolinhos
• 5 reverse burpee
• 5 strict pull up
• 10 pvc pass thru
• 10 pvc parallel leg swing 
• 10 pvc leg pass
• 15 air squat
• 15 push up
• 15 jumping jack
• 20 hollow rock
• 20" bar L sit
• 20 alternating sit up V up

B) STRENGTH & CONDITIONING

AMRAP 3'

• 10 a. swing 24/16
• 8 gobblet squat
• 6 burpees

anotar

B1) DEADLIFT

EMOM 5' 

• 10 rep
• 8 rep
• 6 rep
• 4
• 10 rep
• 100% PC + 20 libras
• anotar carga

C) WOD

• 50 DU
• 10 squat clean (SC) 115/75
• 40 DU
• 8 SC 135/95
• 30 DU
• 6 SC 155/105
• 20 DU
• 4 SC 185/ 135
• 10 DU
• 2 SC 205/145

Sexta-feira(17/08)

A) WARM UP
EMOM 6'  

• 10 PVC pass thru + 10 T spine pulse + 10 air squat

• 2 dog stretch + 4 mountain climb + 6 rolinhos

• 4 snatch push press + 3 snatch balance + 2 snatch drop

• 
  

B) STRENGTH & CONDITIONING
5'  para construir Heavy single

• 1 Rep Snatch drop

B1) 5' para construir um HEAVY

• 1 Rep Snatch Balance

B2) EVERY 2' FOR 20' (10 sets)

• 1 snatch full

• set 1 ao 3 - 2 reps com 60% a 70%

• set 4 ao 10 reps com 70% A 90%

C) WOD
AMRAP 15'

• 200m run

• 30 wall ball 30/20

• 20 alternating DB snatch 50/35

• 10 box jump over

Quinta-feira(16/08)

A) WARM UP
Time de até 3 pessoas

• 15 minutes for MAX cal Row
• cada um deve remar no mínimo 10 cal e no máximo 15 cal
• anotar as calorias dos times

B) STRENGTH & CONDITIONING

EVERY 4' FOR 16'

• 35 DU
• 10 Box jump
• 10 Plate GOH (45/35)
• 15 Push up

C) WOD

4 Rounds of:

• 400m run (2x200m(
• 15 Squat plate(45/35)
• 15 T2B

Time CAP 18'

Quarta-feira(15/08)

A) WARM UP
EMOM 6'  

• 10 Jumping Jack + 8 step lunge + 6 cossack squat
• 10 Wrist pulse + 10 kipping on ring
• 5 shoulder press opener + 5 Power clean

B) STRENGTH & CONDITIONING

EMOM 5' 

• 2 Power clean 
• 70% do RM PC

B1) EMOM 8'

• 1 Power clean 
• 90% do RM PC

C) EVERY 6' FOR 24' (4sets)

• 10 Shoulder to OH (155/105)
• 5 Ring MU
• 200 Run

Terça-feira(13/08)

A) WARM UP
EMOM 6' 

• 6 air squat + 6 jumping squat + 6 step lunge
• 10 pvc pass thru + 10 T spine pulse + 10 closed grip push up
• 4 shoulder press opener + 4 power jerk + 4 split jerk

B) STRENGTH & CONDITIONING

10' 

• FRONT SQUAT + 1/4 FRONT SQUAT
• saindo do rack
• construir carga pesada

B1) 16' FOR:

• 1 Power jerk + 1 split jerk
• pause for 2/3" in the jerk receiving position
• construir carga ao longo dos sets

C) WOD

• 21 Hang clean (155/105)
• 9 Box jump
• 15 Hang clean
• 15 Box jump
• 9 Hang clean
• 21 Box jump

FOLLOWED BY

9/7/5

• Squat clean (155/105)
• Bar MU

TIME CAP 20'

obs: anotar tempo separadamente de cada WOD

Segunda-feira(12/08)

A) WARM UP
EMOM 6'

• 10 jumping jack + 6 mountain climb + 4 rolinhos
• 10 pvc pass thru + 10 T spine pulse + 10 kipping on ring
• 10 plank shoulder taps + 20" handstand marshing

B) STRENGTH & CONDITIONING

9'  Gymnastic skills challenge

• For Max reps:
• 30" ring MU 
• rest 30""
• 30" T2B 
• rest 30"
• 30" HSPU
• rest 30"
• 45" ring MU
• rest 15"
• 45" T2B
• rest 15"
• 45" HSPU
• rest 15" 
• 60" ring MU
• 60" T2B
• 60" HSPU

Obs: anotar rounds separadamente

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

•  1 High hang squat snatch + 1 squat snatch
• construir carga ao longo dos sets - 80% RM do snatch

C) WOD

EVERY 5' FOR 20' (4 sets)

• 30 cal row ou 200m run ou 20 cal bike
• 20 C2B
• 10 HSPU

Sexta-feira(10/08)

A) WARM UP
EMOM 12' 

• 10 PVC pass thru + 10 PVC OH step lunge
• 10 kipping on bar + 5 strict T2B
• 10 jumping squat + 5 barbell jump squat
• 10 deadlift

B) Preparar movimentos e cargas para o treino

C) WOD

AMRAP 10'

• 10 deadlift (185/125)
• 10 T2B
• 10 box jump over

REST 6'  

5 rounds of:

• 5 bar MU / 5 C2B
• 10 Shoulder to OH (115/75)
• 15 pull up
• 20 wall ball (20/14)

TIME CAP 12

Quinta-feira(09/08)

A) WARM UP
EMOM 12'

• 35 jumping jack
• 20 sit up remador
• 16 step lunge
• 15 push up

B) STRENGTH & CONDITIONING

4 rounds of:

• 10 kb Bulgarian split squat (10D/10E)
• 8 one arm DB row (8D/8E)
• 6 strict pull up

C) WOD

4 rounds of:

• 50 DU
• 8D/8E one arm DB push press (50-35)
• 20 air squat

Quarta-Feira (08/08)

A) WARM UP(10' A+A1)
10-8-6 reps of:

• Mountain climb
• PVC pass thru
• PVC OHS

A1) Burgener Warm up

B) STRENGTH & CONDITIONING

• Saindo do rack
• 8 sets of:
• 1 snatch push press + 1 OHS

B1) SNATCH BALANCE 8'

• 2 reps
• construir um heavy double

B2) 5 sets of:

12'

• 2 snatch pull + 2 hang snatch + 2 hang squat snatch
• pode soltar a barra a qualquer momento
• dar ênfase na mecânica do movimento

C) WOD

Complete round of:

• 3-6-9-6-3 reps for time
• Hang squat clean (135/95)
• Bar facing burpee

TIME CAP 8' 

Terça-feira(07/08)

A) WARM-UP 10'
2 rounds of:

• 6D/6E single arm KB swing
• 6D/6E front rack KB reverse lunge
• 6D/6E single arm KB press
• 6D/6E KB C&J
• 6D/6E KB windmills

B) STRENGTH & CONDITIONING

EMOM 12 '

• 1 Power clean + 1 power jerk 
• chegar a 80% do RM de Power Jerk
• 
  

C) WOD 1

TIME CAP 12':

• 12-10-8
• C2B
• Alternating  DB snatch (50/35)
• anotar o tempo
• immediately followed by
• 12-10-8
• BMU
• Snatches (115/80)

REST 5''

WOD 2

EMOM 12'

• 50 DU
• 8 DB Thruster 50/50-35/35
• 4 a 6 ring MU

Segunda-feira(06/08)

A) WARM-UP
EMOM 9'

• 6 mountain climb + 6 rolinhos + 4 dog stretch
• 10 reverse snow angel + 10 diamond  push up + 10 wrist pulse
• 3 FS + 3 push press + 3 power jerk + 3 split jerk (45/35)

B) STRENGTH & CONDITIONING

16 '

• 8 sets of:
• 1 push press + 1 power jerk + 1 split jerk
• saindo do rack
• construir carga ao longo dos sets

B1) FRONT SQUAT

10'

• 8 sets of:
• 1 rep - @24X1

C) WOD

3 rounds of:

• 300m row  ou 200m run
• 12 T2B
• 8 burpee facing box jump over
• 6 HSPU DÉFICT (45+15lb/45lb)

TIME CAP 15