domingo, 30 de setembro de 2018

Segunda-feira(01/10)

A) WARM UP 10'
2 rounds of:

  • 30" side plank D
  • 30" scapular push up
  • 30" side plank E
  • 30" supinated grip hang from pull up bar
  • 12 alternating cossack squat
  • 6 clean deadlift 45/35
  • 6 squat clean from bellow the knee
  • 6 Split jerk

B) STRENGTH & CONDITIONING
In 15 minutes build a HEAVY complex

  • 1 clean deadlift + 1 squat clean from 2" pause bellow the knee + 1 Split jerk

C) WOD
5 rounds of:

  • 30 V up sit up
  • 15 m handstand walking ou 15 strict HSPU
  • 1 round DT (155/105)

DT: 12 deadlift • 9 hang clean • 6 Shoulder to OH


TIME CAP 20'

segunda-feira, 24 de setembro de 2018

Sexta-feira(28/09)

A) WARM UP 
EMOM 9 '

  • 40" V up sit up
  • 40 " hollow rock
  • 40" russian twist plate (35/25/15)

B) STRENGTH & CONDITIONING
obs: não precisa anotar


  • 30" wall facing handstand marching 
  • 30" off
  • 30" negative HSPU
  • 30" off
  • 30" strict HSPU 
  • 30" off
REPETE TUDO
  • 45" wall facing handstand marching 
  • 15" off
  • 45" negative HSPU
  • 45"off
  • 45"strict HSPU 
  • 45"off
REPETE TUDO
  • 1' wall facing handstand marching 
  • 1' negative HSPU
  • 1' strict HSPU 

B1) Front SQUAT 15'

  • Set 1:          5 reps - 85%
  • Set 2:          3 reps - 88%
  • Set 3:          1 rep - 90%
  • Set 4 e 5:    1 rep - 93%

C) WOD
4 rounds for time

  • 20 cal row ou 300m run
  • 35 air squat
  • 50 DU

Quinta-feira(27/09)

A) WARM UP
4 rounds of:

  • 800m run
  • 2 ' rest

B) STRENGTH & CONDITIONING 10 '
3 rounds not for time:

  • 10/10 Bulgarian Split squat 
  • 6 tempo push up 7" descent - 7.1

C) WOD
10 rounds of:

  • 8 T2B
  • 100m run
  • 1 leg less rope climb/ rope climb 

Quarta-feira(26/09)

A) WARM UP
TABATA 4'


  •  Pvc pass thru
  •  T spine pulse
  •  Snatch press
  •  Snatch balance
B) STRENGTH & CONDITIONING
EVERY 30" for 3 minutes(6 sets)

  • 1 snatch balance with 3" pause in the receiving position
    • aumentando a carga
    • sai do chão
B1)  EVERY 1'30" FOR 9'

  • 6 SETS
    • 1 snatch high pull+ 1 squat snatch + 1 OHS - 60% snatch

B2) EVERY 1'30" FOR 12' 

  • 8 sets
    • 1 Squat snatch - 70% a 95% RM de snatch

C) WOD 1
3 rounds of:

  • 30" on 30" off
    • 30" max reps:
      • GOH (RX: 135/95) -(SC: 95/65) - (INICIANTE: 75/55)
    • 30" max reps:
      • Bar facing burpee
C1) WOD2
AMRAP 12'

  • 8 C2B (RX) / 10 pull up (SC) 
  • 8 Thruster (RX: 95/65) - (SC: 75/55)
  • 12 HSPU (RX) / 12 desenvolvimento (SC)

Terça-feira(24/09)

A) WARM UP 
5'

  •  Alternating Turkish get up 
    • carga livre

B) STRENGTH & CONDITIONING
Build a heavy complex 15'

  • 1 Power clean + 2 FS + 1 POWER jerk

B1 ) BACK SQUAT 
10'


  • Set 1:      5 reps 60%
  • Set 2:      3 reps 70%
  • Set 3:      3 reps 75%
  • Set 4:      1 rep 80%
  • Set 5:      1 rep 85%++

C) WOD
AMRAP 18' 

  •  18 cal bike ou 18 cal  row ou 200 m run
  •  15 wall ball 30/20
  •  12 DB snatch 50/35
  •  9 T2B
  •  6 burpee
  •  3 ring MU


Obs: a partir desta semana estarei colocando um ACTIVITY RECOVERY 
500 m run

domingo, 23 de setembro de 2018

Segunda-feira(24/09)

A) WARM UP
TABATA 4'

  •  Jumping Jack
  •  Mountain climb
  •  Rolinho
  •  T spine

B) STRENGTH & CONDITIONING
EMOM 4'

  • 3 squat clean + 1 Split jerk
    • iniciar só com a barra e ir aumentando a carga.

B1) EVERY 2' for 8 minutes (4 sets)


  • 3 squat clean + 1 Split jerk
    •  65% a 75% do C&J

B2) FRONT  SQUAT 
10'

  • Set 1 e 2:     3 reps 70% - RM
  • Set 3 e 4:     3 reps 75%
  • Set 5 e 6:     2 reps 80%

C) WOD
EMOM 15'

  • 8 burpee deadlift (50/50-35/35)
  • 15/10 cal bike ou 100 m run
  • 40 DU 


quinta-feira, 13 de setembro de 2018

Sexta-feira(21/09)

A) WARM UP
1 ROUND OF:
  • 60 DU 
  • 40 air Squat 
  • 20 burpee 
  • 10 Power clean (45/35)


B) Strength & Conditioning 

EMOM 6'
1°min: 6 Power clean (95/65)
2°min: 5 Power clean (115/75)
3°min: 4 Power clean (135/95)
4°min: 3 Power clean (155/105)
5°min: 2  Power clean (165/115)
6°min: 1 Power clean  (185/135)

C) WOD 
TIME de 3 (TRIO)


  • 2500 m row ou 2200m run (200m)
  • 100 KB a swing (24/16)
  • 80 deadlift (185/135)
  • 60 HSPU 
  • 40 Clean&Jerk (155/105)
  • 20 bar MU/ 40 C2B 
  • 2500 m row ou 2200 m run
OBS:
    • TODOS são obrigados a remar
    • remar  no Max 500m/ correr no mínimo 200m
    • somente 1 integrante pode executar o  movimento e os outros descansam 
    • pode misturar o TIME (misto) 

Quinta-feira (20/09)

A) WARM UP
1 ROUND

  • 50 Jumping Jack 
  • 40 speed climb 
  • 30 sit Up remador 
  • 20 plank Shoulder tap 
  • 10 med ball Thruster (20/14)

B) Strength  & Conditioning 
EMOM 12'

  • 1°min: 100 m run 
  • 2°min: 12 Wall ball (20/14)
  • 3°min: 8/8 Shoulder press (50/35) 
  • 4°min: 10 burpee touch bar 

C) WOD 
21-15-9

  • Sumô deadlift High pull 115/75
  • Hang Power clean 
  • Push press 

Quarta-feira (19/09)

A)WARM UP 15'
TABATA 8'

  • Montain climb 
  • Rolinho 
  • Candlestick roll to squat 
  • Snatch push press 
+
EMOM 6'

  • 1°min: 3 snatch grip romanian deadlift + 3 snatch High pull + 3 muscle snatch 
  • 2°min:  3 OHS + 3 Snatch balance + 3 snatch drop
  • 3°min:  3 squat snatch 

B) Strength & Conditioning 

EVERY 2' for 20á  ( 10 sets)

  • 1 Power snatch + 1 OHS + 1 Squat snatch 
    • construir carga ao longo 
    • priorizar técnica 

C) WOD 
AMRAP 15'

  • 400m run 
  • 15 DB  GOH 55/35
  • 15 box jump 

Terça-feira(18/09)

A)Warm Up - 8'
TABATA 4'

  • Dog stretch 
  • Montain climb 
  • Wrist pulse 
  • Rolinho 
+
TABATA 4'   
(45/35)

  • Power clean 
  • Front Squat 
  • Power Jerk 
  • Split jerk 

B) Strength & Conditioning 
EMOM 5'


  • 1 Clean & jerk 
    • crescer carga
    • qualquer clean & Jerk 

B1) 5' para construir 1 RM de Clean & jerk 

Imediatamente...


  • Deadlift + burpee over bar 
    •  15-12-9
OBS: -a carga do deadlift é a carga do RM que achou.
   -anotar tempo e carga

Rest 5'

C) WOD 

  • 600 m run  (400 + 200m) 
+
3 ROUNDS OF: 
  • 15 Thruster 95/65
  • 10 HSPU 
  • 5 Ring MU 
+
  • 600m run 

Segunda-feira (17/09)

A) WARM UP - 8' 
TABATA 4'

  • Montain climb 
  • Rolinho 
  • Snatch push press 45/35
  • Good morning 45/35
+
TABATA 4'

  • Back squat 45/35
  • Candlestick roll to squat 

B)Strength & Conditioning - 10'
BACK SQUAT 


  • Set 1:     6 reps  - 65% RM 
  • Set 2:     4 reps - 75%
  • Set 3:      2 reps - 80%
  • Set 4:       2 reps - 85%
  • Set 5:       4 a 6 reps - 80%

B1) 5 SETS para o Max reps - 10'

  • 30 seconds of POWER Snatch 50% PR 
  • Rest 90"
    • anotar número de reps de cada round, o propósito é manter a média .

C) WOD 
FOR TIME 

  • 40 DU 
  • 20 Wall ball 20/14
  • 10 T2B 
  • 60 DU 
  • 30 Wall ball 
  • 15 T2B 
  • 90 DU 
  • 40 Wall ball 
  • 20 T2B 

segunda-feira, 10 de setembro de 2018

Sexta-feira(14/09)

A) WARM UP 
50- 40-30-20-10 of:

  • Jumping Jack
  • Speed climb
C) WOD
*TREINO EXTERNO AO BOX( Dentro do clube)
FOR TIME

  • 500 m run
  • 50  Squats plate 45/25
  • 500 m run
  • 50 plate GOH
  • 500m run
  • 50 SPRAWL on the plate
  • 500m run
  • 50 push up on the plate

Quinta-feira (13/09)

A) WARM UP 
TABATA 8'

  • PVC pass thru 
  • Montain climb 
  • SNATCH push press 45/35
  • OHS 

B) Strength & Conditioning 
EVERY 2' for 6' ( 3 sets)

  • 3 position Snatch 
    • 60/65%

B1) EVERY 2' for 6 minutes  ( 3 sets)

  • 1 hang snatch  + 2 Snatches 
    • 70/75%


B2) EVERY 2' for 6 minutes  ( 3 sets)
  • 1 Snatch High Pull + 1 Snatch 
    • 80%/90%

C) WOD 

  • 15 squat clean 165/125
  • 40 burpee touch bar 
  • 15 Shoulder to OH 135/95
  • 30 HSPU 
  • 15 Ground to OH (115/85)
  • 10/7 ring MU 

Quarta-feira(12/09)

A) WARM UP 
4' DU e variações  (knee up/running/ twist...)
+
TABATA 4'

  • FS (45/35)
  • FS hold

B) Strength & Conditioning 15'
Front Squat 

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

C) WOD 
FOR TIME

  • 1600m run (2× 700m + 200m)
  • 150 DU 
  • 50 burpee 
  • 800m run ( 2x 400m)
  • 100 DU 
  • 35 burpee 
  • 400m run ( 2x 200m) 
  • 50DU 
  • 20 burpee 

Terça-feira (11/09)

A) WARM UP 
TABATA 8'

  • Death march DB ou KB 
  • Reserve snow Angel 
  • American swing KB 
  • Strict pull Up 

B) Strength & Conditioning 
EMOM 3'

  • 3/4 jerk balance (45/35)

B1) EVERY 2' for 6 minutes  (3 sets)

  • Clean & jerk  
    • 2 reps - 80%

B2) EVERY 2' for 8' ( 4 sets)

  • Clean & jerk  
    • 1 rep - 90%

C) WOD 
AMRAP 20'

  • 3 bar MU 
  • 5 Power clean 185/135
  • 7 box jump over 

domingo, 9 de setembro de 2018

Segunda-feira(10/09)

A ) Warm Up
TABATA 4'

  • Air squat 
  • Pvc good morning 
  • Back squat 45/35
  • Montain climb 

B)Strength & Conditioning 15'

B1) BACK SQUAT  (5 Sets)

  • 5 sets 
    • 3 reps - chegar a 85 %

B2) Conditioning WOD 

  • 3' para preparar a carga do treino 
    • SNATCH 95/65
+

  • EMOM 12'
    • 1°min: 12/10cal row 
    • 2°min: 20DU +10 C2B 
    • 3°min: 4burpee over bar + 4 Hang Squat snatch (95/65)
    • 4°min: rest 

C) WOD 
3 rounds for time 

  • 15 cal row 
  • 30 DU 
  • 10 C2B 
  • 5 burpee over bar 
  • 5 Hang Squat snatch (135/95)

domingo, 2 de setembro de 2018

Quinta-feira(06/09)

A)WARM UP
3 rounds of: 
  • 100m run
  • 5 dog stretch
  • 10 swing Russo
  • 15 Back extension
  • 20 hollow rock 

B) STRENGTH & CONDITIONING
DEAD LIFT
  • 2 x 10 -50%
  • 2 x 6 - 70% 
  • 2 x 5 - 80%
  • 2 x 3 - 90% 
C)WOD
for time
  • 21 burpee touch bar
  • 21 plate GOH(45/35)
  • 20 OH lunge
  • 200m run
  • 15 burpee touch bar
  • 15 plate GOH
  • 16 OH lunge
  • 300m run
  • 9 burpee touch bar
  • 9 plate GOH
  • 10 OH lunge
  • 400m run

Sexta-feira(07/09)

A)WARM UP
AMRAP 15' 
  • Em dupla: o parceiro tem que fazer o round completo e os 2 correm juntos.
    • 200m run
    • 5 push up
    • 10 russian swing (24/16)
    • 15 air squat
B)Preparar movimentos e cargas para o WOD
C) WOD(dupla)
FOR TIME
  • 800m run(700m+100m) - corre junto
  • 50 deadlifts(185/135)
  • 50 pull up
  • 100cal row
  • 50 power clean(155/105)
  • 50 T2B
  • 800m run(700m+100m) - corre junto
  • 50 thruster (95/65)
  • 50 sit up butterfly

Quarta-feira(05/09)

A) WARM UP 
AMRAP 6' 

  • 12 Russian swing KB(20/12)
  • 9 Globblet squat
  • 6 burpees
B) Skills and Drills
EMOM 6'
  • 1º min: 1 wall climb + 20"hand plank
  • 2º min: 20 hand plank shoulder tap
  • 3º min: 20 wall facing handstand marching
C) STRENGTH & CONDITIONING
Todo LPO não tem percentual. Estamos visando somente a técnica
EMOM 4'
Saindo do rack
  • 3 Reps
    • Split jerk (aumentando carga)
C1) EVERY 2' FOR 6'(3 sets)
  • 3 Reps:
    • Split jerk
C2) EVERY 2' FOR 6'(3 sets)
  • 2 Clean pull + 2 power clean + 2 front squat + 2 push jerk
    • pode soltar a barra
D) WOD
FOR TIME
  • 800m run (700+100)
  • 12 T2B
  • 9 Bar MU
  • 6 Clean&Jerk 185/135

Terça-feira(04/09)

A) WARM UP 
TABATA 4' 

  • PVC pass thru
  • PVC good morning
  • Reverse burpee pistol
  • Step up
+
TABATA 4' (45/35)
  • Hang Clean
  • Shoulder to OH
  • Front squat
  • Ground to OH
B) STRENGTH & CONDITIONING
  • 10' para fazer uma escada progressiva dos movimentos
    • 2-4-6-8-10-12...
      • Pistol/HSPU/T2B/Strict pull up
obs: não precisa anotar nada. Ênfase na execução dos movimentos.
B1) Against 2' running clock
Complete: (6 sets)
  • 10 dumbbell GOH (55/35)
  • 10 box step up
  • Máx burpee
obs: anotar o número de burpee de cada round separadamente.
C) WOD
3 Rounds for time
  • 3 Hang clean (135/95)
  • 6 Shoulder to OH (135/95)
  • 9 Front squat (135/95)
  • 12 burpees

Segunda-feira(03/09)

A) WARM UP 
AMRAP 10' 

  • Em duplas: o parceiro tem que fazer o round completo ates de trocar
    • 10 Wall ball (14/10)
    • 5 Burpees
B) 15' BACK SQUAT
  • Back squat saindo do rack
    • 5 sets of:
      • 5 reps - 75% a 80% RM
C) WOD
  • 30 Box jump over
  • 30 T2B
  • 30 Thruster (95/65)
REST 5'
  • Repete tudo
obs: anotar cada round descontando o descanso