domingo, 28 de outubro de 2018

Sexta-feira(02/11)

A) WARM UP 
Every 5' for 15 minutes  ( 3 sets) 

  • 400m run (2× 200m)------> 500m row 
  • 20 russian swings 24/16
  • 20 Push Up 

B) Strength & Conditioning 
EMOM 15' (5 sets)

  • 1°min: 40 DU 
  • 2°min: 5 Power snatch (135/95)
  • 3°min: 10 DB snatch (55/35)

C)WOD 
3 rounds for time 

  • 8 Power clean 135/95
  • 16 C2B 
  • 20 cal row- -----> 250 m run 

Quinta-feira(01/11)

A) WARM UP 
TABATA 4'

  • Pvc pass thru 
  • Back extension 
  • Kipping pull Up 
  • Pvc OHS hold 
+
TABATA 4'

  • Mountain climb 
  • Sit Up butterfly 
  • Air squat 
  • Sit Up remador 

B) Strength & Conditioning 
EMOM 12'

  • 1°min: 30 DU 
  • 2°min: 10 burpee 
  • 3°min: 12 Push Up 
  • 4°min: 15 T2B 

C) WOD 

  • 200m run 
  • 21 OHS 95/65
  • 4 rope climb ------> 8 Strict pull Up 
  • 200m run 
  • 15 OHS 
  • 3 Rope climb- ---> 6 Strict pull Up 
  • 200m run 
  • 9 OHS 
  • 2 Rope climb- -----> 4 Strict pull Up 
  • 200m run 
  • 3 OHS 
  • 1 Rope climb- ------> 2 Strict pull Up 
  • 200m run 


TIME CAP 28'

Quarta-feira(31/10)

A) WARM UP 
Usar somente 1 Kettlebell para os movimentos 
EMOM 18'

  • 1°min 50 speed climb 
  • 2°min 30 L sit wipers over Wall ball 
  • 3°min 20 KB russian twist  (10 a 20 kg)
  • 4°min 10 KB Hollow Rock + 20 KB flutter kick 
  • 5°min 14 a 20 KB turkish sit Up 
  • 6°min 20 KB balistic row 

B) Strength & Conditioning  15'

FRON SQUAT         2  reps  

  • Set 1:      70%
  • Set 2:      75%
  • Set 3:      80%
  • Set 4:      85%
  • Set 5:      90%
  • Set 6:      95%

C) WOD 
FOR TIME 

  • 1000m row ou 3x 400m run
  • 15 GOH 155/105
  • 30 C2B----->40 pull up- ---->50 push up

Terça-feira(30/10)

A) WARM UP 
EMOM 6'

  • 1°min 10 Mountain climb + 5 rolinhos 
  • 2°min 10 T spine pulse + 5 dog stretch 
  • 3°min 10 T/Y/I raises 
+
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  power snatch 

B) Strength & Conditioning 18'
Every 2' for 20 minutes  (9 sets) 


  • 2 Power snatch 
    • Set 1 e 2:      70% RM 
    • Set 3 e 4:      75%
    • Set 5 e 6:      80%
    • Set 7, 8 e 9:  85%

C) WOD 
EVERY 8' for 24 minutes ( 3 sets)

  • 800m row ou 1000m run  (700+200+100)
  • 10 burpee over Wall ball 
  • 10 HSPU 
  • 30 DU 

Segunda-feira(29/10)


A) Warm Up 
EMOM 6'

  • 1°min 10 Mountain climb + 5 rolinhos 
  • 2°min 10 T spine + 10 wrist pulse 
  • 3°min 5 Power clean  + 5 Power jerk

B) Strength & Conditioning  3'
Every 30" for 3 minutes  (6 sets)

  • 1 a 2 bar MU 
obs: anotar somatório final 

B1) EMOM 10'

5' para chegar a 65% RM Power CLEAN & Power JERK 


  • Set 1 e 2:  65%
  • Set 3 e 4:  70%
  • Set 5:        75%
  • Set 6 e 7:  80%
  • Set 8 e 9:  85%
  • Set 10:      90%
obs: aumentar a carga somente se a técnica estiver boa

B2) EMOM 3'
Touch & Go Power clean e Power Jerk 

  • Max rep 75%
anotar o somatório final 

C)WOD 

  • 12 burpee over bar 
  • 8 Thruster (115/75)
  • 4 bar MU 
  • 8 Thruster 
  • 12 burpee over bar 
Rest 3'
REPETE TUDO

obs: Anotar tempo de cada round individualmente e descontar o descanso 

domingo, 21 de outubro de 2018

Sexta-feira(26/10)

A) WARM UP 15'
Snatch technique WARM UP

3 sets of:

  • 3 Snatch gripe romanian deadlift
  • 3 Snatch high pull 
  • 3 Muscle snatch
  • 3 OHS
  • 3 Snatch push press
  • 3 Snatch balance 
  • 3 Hang Power snatch
  • 3 Squat snatch 
    • Set 1: (45/35)
    • Set 2: (75/55)
    • Set 3: (95/65)

B) Strength & Conditioning 15'
5 sets of:
  • 3 position snatch: 75% RM de snatch
    • são 5 sets com o % recomendado

C) WOD
AMRAP 14'
  • 21 WB (30/20)
  • 15 Power snatch (95/65)
  • 9 bar facing burpee

Quinta-feira(25/10)

A) WARM UP
TABATA 4'

  • Step lunge
  • Jumping knee up
  • Mountain climb
  • Back extension


B) Strength & Conditioning
EVERY 2' for 8 minutes 

  • 60 DU
  • Max burpee
    • anotar Max burpee de cada round

B1) 30" on 30" off for 3 rounds: 12'

  • A swing (24/16)
  • DB snatch (50/35)
  • DB one arm OH lunge (50/35)
  • Sit up V Up
Não precisa anotar

C) WOD

AMRAP 10 '

  • 15 deadlift (225/155)
  • 20 wall ball (20/14)
  • 10 T2B

Quarta-feira(24/10)

A) WARM UP
EMOM 6'

  • 10 pvc pass thru + 10 t spine pulse + 10 wrist pulse
  • 6 mountain climb + 6 rolinhos
  • 5 deadlift + 5 POWER jerk


B) Strength & Conditioning 
In 15 minutes

  • 1 JERK dip 2" pause + 1 POWER jerk 2" pause in receive position + 1 Split jerk  
    • 70% do RM de jerk
    • chegar a 70% 

B1) DEADLIFT 15'
  • Set 1:   8 rep  - 55% RM 
  • Set 2:   6 reps - 65%
  • Set 3:   4 reps - 75%
  • Set 4:   2 reps - 85%
  • Set 5:   1 rep  - 95%
  • Set 6:   1 rep - 95%++++


C ) WOD

EVERY 2' for 12 minutes (6 sets)
  • 8 Thruster (95/65)
  • 6 hang Power (95/65)
  • 4  box jump over

Terça-feira(23/10)

A) WARM UP
EMOM 6'

  • 10 pvc pass thru + 10 t spine pulse + 10 wrist pulse
  • 4 dog stretch + 4 mountain climb + 4 rolinhos
  • 2x - 1 Clean + 1 FS + 1 Split jerk 

B) Strength & Conditioning 12'
EVERY 2' for 12 minutes 
  • 1 clean + 1 FS + 1 Split jerk
    • Set 1 e 2:  70% e 75% RM C&J
    • Set 3 e 4:  80% e 85% 
    • Set 5 e 6:  90%++++
B1) ENDERTON FRONT SQUAT COMPLEX 15'
Saindo do HACK
  • Set 1 e 2  80% do RM do complex
  • Set 3 e 4 85%
  • Set 5  90% ++++

C) WOD
5 rounds for time
  • 30 air squat
  • 20 pull up
  • 10 push up


TIME CAP 20'

Segunda-feira(22/10)

A ) WARM UP
EMOM 6'

  • 4 dog stretch + 4 montain climb + 4 rolinhos
  • 10 pvc pass thru + 10 plank shoulder taps
  • 40" kick to handstand on wall

B) Strength & CONDITIONING 8'
3 rounds not for time
  • 10 handstand marching
  • 5 HSPU strict
  • 5 HSPU kipping

B1) EVERY 2' for 14 minutes (7sets)
  • 2 Power snatch: 60% a 70%
    • já iniciar o 1° SET com 60%

C) WOD
4  rounds for time
  • 400m run
  • 60 DU
  • 20 Shoulder to OH (95/65)
TIME CAP 25'

domingo, 14 de outubro de 2018

Sexta-feira(19/10)

A) WARM UP
EMOM 6'
10 wrist pulse + 2 wall climb
20 handstand marching
Tempo(4X1) handstand push up déficit (👧45 + 25//👦 45+ 45)

B) Strength & Conditioning
EMOM 9'

  • 30" V-up sit up
  • 30" hollow rock
  • 30" russian twist plate (15/25)

B1) Build to today heaviest 15'

  • FRONT SQUAT + Jerk 
OBS:treinar o pior jerk

C) WOD 1
Complete 12 - 9- 6 reps FOR TIME

  • Thruster (135/95) 
  • Bar MU
Time cap 6'

-Quando o relógio chegar no 7'

C1) WOD 2
Complete 21-15-9 reps for time 

  • Thruster (95/65)
  • C2B

Quinta-feira(18/10)

A) WARM UP
TABATA 4'

  • Jumping Jack
  • Split  jumping lunge
  • Mountain climb
  • Hollow Rock

B) Strength & Conditioning
 EVERY 4' for 20 minutes (5 sets)

  • 400m run
  • Max A. swing (24/16)

C) WOD

  • 50 wall ball
  • 50 Thruster 95/65
  • 50 box jump
Time cap 15'

Quarta-feira(17/10)

A) WARM UP
EMOM 8'

  • 10 pvc pass thru + 10 t spine pulse + 6 rolinhos
  • 3 snatch push press + 3 OHS + 3 snatch balance
  • 3 snatch high pull + 3 muscle snatch + 3 Drop snatch
  • 3 POWER snatch + 3 SQUAT snatch

OBS:pode colocar carga leve p segunda rodada

B) Strength & Conditioning
Every 1'30" for 21 minutes ( 14 sets)

  • 1 squat snatch:  - 60% a 90% RM de snatch
C) WOD
3 rounds FOR TIME

  • 20 cal bike ou 300m run ou 20 cal row
  • 15 Power snatch 115/75
  • 60 DU

Terça-feira(16/10)

A) WARM UP 8'
2 rounds of:

  • 30" supinated grip hang from pull up bar
  • 10 rep tríceps  push up 
  • 10 bottom up KB press 5/5
  • 10 single arm KB OHS 5/5
  • 10 reverse snow Angel

B) Strength & Conditioning
EMOM 9'

  • 8 a 10 Bulgarian Split squat D
  • 8 a 10 Bulgarian Split squat E
  • 40 " hollow Rock

B1) Build to today's HEAVY 15'

  • 1 hang squat clean + 1 FS + 1 JERK
OBS: qualquer jerk

C) WOD
FOR TIME

  • 1000m run (2× 500m)
  • Rest 1'
  • 700m run
  • Rest 1'
  • 400m run (  casinha de motos)
  • Rest1'
  • 200m run

OBS: anotar somente tempo final menos 3 min de descanso.

              obrigatoriamente descansar 1'

Segunda-feira(15/10)

A) WARM UP
EMOM 6'

  • 4 dog stretch + 4 mountain climb + 4 rolinhos
  • 10 wrist pulse + 10 t spine pulse + 20" hold FS (45/35)
  • 1 POWER Clean + 1 squat clean + 1 push jerk + 1 Split jerk
B) Strength & Conditioning
In 15 minutes build:

  • 1 clean + 2 FS + 1 Split jerk

B1) Saindo do RACK build a 
HEAVY 10'

  • ENDERTON FRONT SQUAT complex. 
    • 1 rep
C) WOD
EMOM 15 '
  • 100m run
  • 20 wall ball 20/14
  • 12 pull up

domingo, 7 de outubro de 2018

Quinta-feira(11/10)

A) WARM UP 10'
ANNIE:

  • DU + sit up butterfly
    • 50- 40- 30- 20- 10

B) Strength & Conditioning
21-15-9

  • A swing 24/16
  • T2B
  • +1000m run ( 2x500m)
TIME CAP 12'

C) WOD
AMRAP 18'

  • 12 Thruster (95/65)
  • 10 box jump over
  • 50m farm walk (24/16)
  • 50m walking lunge

Quarta-feira(10/10)

A) WARM UP 
EMOM 10'

  • 10 pvc pass thru + 10 t spine pulse
  • 6 mountain climb+ 6 rolinhos + squat hold 20"
  • 3 snatch high pull + 3 muscle snatch + 3 OHS
  • 3 snatch press + 3 snatch balance + 3 Drop snatch
  • 3 squat snatch 

B) Strength & Conditioning
EMOM 6'

  • 1 squat snatch 
    • 50% a 70% - RM

B1) EVERY 2' for 10 minutes (5 sets)

  • 1  squat snatch 
    • 75% a 95% - RM


C) WOD
5 rounds for time :


  • 200 m run 
  • 16 DB snatch 50/35
  • 16 T2B 

Terça-feira(09/10)

A) WARM UP 8'

2 rounds:
  • 30" Scapular push up
  • 30" Side plank D
  • 30" Side plank E
  • 30" Supinated grip hang from pull up bar
  • 6 Alternating cossack squat
  • 6 Hang squat clean
  • 6 Power clean 
  • 6 Split jerk
obs: no 2° round colocar carga leve na barra.

B) STRENGTH & CONDITIONING

In 10 minutes build a HEAVY:


  • 1 hang squat clean + 1 POWER Clean + 1 POWER jerk
  • pode soltar a barra depois do Hang squat clean

B1) BACK SQUAT 15'

  • Set 1:     5 rep - 65%
  • Set 2:     3 rep - 75%
  • Set 3 :    1 rep - 80%
  • Set 4 :    1 rep - 85%
  • Set 5:     1 rep - 90%

C) WOD

For time


  • 45 deadlift (115 /75)
  • 35 hang Power clean (115/75)
  • 25 push jerk (115/75)
  • 15 OHS (115/75)

Segunda-feira (08/10)

A) WARM UP
TABATA 4'

  • Rolinho
  • Wrist pulse
  • Hollow Rock
  • T spine pulse
+
TABATA 4'

  • Squat clean 45/35
  • Split jerk
  • FRONT SQUAT
Obs: são somente 3 movimentos mesmo 

B) STRENGTH & CONDITIONING
In 15 minutes 5 sets of:

  • 1 clean + 2 FS + 1 Split jerk
    • Set 1: 60% - RM C&J 
    • Set 2: 65%
    • Set 3: 70%
    • Set 4: 75%
    • Set 5: 80%
obs:  qualquer clean

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


  • 1 squat clean + 1 Split jerk : 85%+

C) WOD

  • 1 mile run( 3x500m + 100m)
  • 50 push up
  • 25 C2B
  • 15 Thruster (155/105)


TIME CAP: 25'

segunda-feira, 1 de outubro de 2018

Sábado(06/10)

A) WARM UP 10'

  • Mobility/ flexibility/WARM up to FRONT SQUAT

B) STRENGTH & CONDITIONING 
In 15' build a HEAVY complex
obs: sai do HACK

  • ENDERTON FRONT SQUAT COMPLEX 
    • 1°: 3" pause
    • 2°: double bounce
    • 3°: regular FS

C) WOD
EMOM 32'

  • 8 SOH (RX:135/95) (SC: 95/65)
  • 12 box jump over
  • 50 DU
  • Rest

Sexta-feira(05/10)

A) WARM UP
TABATA 4'

  • Split Jack
  • Dog stretch
  • Rolinho
  • Snatch press

B) Strength & Conditioning
EVERY 2' for 6 minutes 


  • Max rep ring MU rx
  • Max rep Pull up SC

B1) Build in 15'

  •  1 rep POWER snatch 
    • 65% a 85% do RM PS

C) WOD
For time

  • 50 DB snatch 50/35
  • 40 wall ball 30/20
  • 30 cal bike  ou 30 cal row ou 300m ru
  • 20 burpee box jump over
  • 10 ring MU


TIME CAP 25'

Quinta-feira(04/10)

A) WARM UP 
EMOM 15'

  • 15 air squat + 5 burpee
  • 12 russian swing + 3 burpee over KB
  • 15 sit up V up + 20" hollow rock
  • 5 FRONT SQUAT + 5 push press+ 5 Thruster 45/35
  • 15 back extension  + 30" plank

B) Preparar movimentos e cargas para o treino

C) WOD
TIME CAP 30'


  • 600 m run ( 500+ 100)
  • 9 Thruster (RX: 95/65) (SC: 75/55)
  • 21 a. swing (24/16)
  • 500 m run
  • 9 Thruster
  • 15 push press
  • 21 a. swing
  • 400m run (casinha de motos)
  • 9 Thruster
  • 15 push press
  • 21 Front squat
  • 21 a. swing
  • 200m run

Quarta-feira(03/10)

A) WARM UP
TABATA 4'

  • Dog stretch
  • Rolinho
  • Handstand thigh taps
  • Strict HSPU

B) Strength & Conditioning 6'

  • Handstand walk Max distance
    • não precisa anotar 

B1) SAINDO DO HACK 
Build in 15 minutes :

  • 2 FS + 1 Split jerk
    • 70% a 90% do RM de C&J

C) WOD
AMRAP 25'

  • 300m run
  • 15 Power clean 115/80
  • 30 DU
  • 15 T2B

Terça-feira(02/10)

A) WARM UP
TABATA 4'

  • Pvc pass thru
  • T spine pulse
  • Snatch press 45/35
  • OHS

B) STRENGTH & CONDITIONING
EMOM 8'

  • Snatch balance with 3" pause in the receiving position

    • saindo do chão
    • aumentar a carga
    • anotar a última carga

B1) In 20 minutes 

  • SQUAT SNATCH performance 
    • 60% a 100%

C) WOD
AMRAP 15'

  • 10 bar facing burpee
  • 8 Power snatch (115/80)
  • 6 bar MU