Sexta-feira(30/11)

A) WARM UP 10'

• 50 lunges 
• 40 speed climb 
• 30 remador 
• 20 push ups 
• 10 thusters (45/35)

B) Strength & Conditioning 

EVERY  3’ for 15 minutes ( 5 sets)

• 10 thrusters (95/65)
• 8 front rack lunges 
• 6 burpees touch bar 

C) WOD

Amrap 14’

• 20 DB snatches (55/35)(45/25)
• 10  DB step box over 
• 12 hspu 

Quinta-feira(29/11)

A) WARM UP

Emom 12’

1º 5 burpee KB jumping squat

2º 20 hollow rock 

3º 20 alternating V up sit up

4º 20 russian swings 

5º 30 Bar L-sit flutter kick 

B) Strength & Conditioning 

EMOM 5'

 1 Power Clean &  jerk @50% 

⚠️ iniciar só com 45/35 e ir crescendo até 50% ou mais até o final

⚠️ Qualquer jerk

B1) EVERY 2' for 12 minutes

 (6 sets)

1 Power clean and jerk @ 60% a 80%

C) WOD

5 squat cleans (185-135)(125/85)

50 du - 100 su 

                 5 rounds 

Time cap 15’

Quarta-feira(28/11)

A) WARM UP 

EMOM 6'

3 dog stretch + 6 mountain climb + 6 rolinhos

6 Scorpions stretch +10 wrist pulse + 10 T spine pulse 

3 FS + 3 deadlift + 3 Hang Power snatch (45/35 - 55/45)

B) Strength & Conditioning 

HANG POWER SNATCH

EVERY 2' for 16 minutes ( 8 sets)

Set 1 e 2:  50% a 55%

Set 3 e 4:  60% a 65%

Set 5 e 6:  70% a 75%

Set 7 e 8:  80% ++++

B1) OH  SQUAT 10'

Tempo OHS  32x1

• Set 1:         3 reps 60% RM OHS
• Set 2 e 3:   2 reps 65% a 70%
• Set 5 e 6:   1 rep 75% +++

C) WOD 1

3 rounds of

• 10 deadlift 225/155
• 5 bar MU

anotar tempo e imediatamente sair p WOD 2

WOD 2

30/20/10

• Wall ball 20/14
• T2B

anotar tempo descontando o tempo do WOD 1

Terça-feira(27/11)

A) WARM UP 

EMOM 10'

• Nose to wall handstand hold 30"
• Kick to handstand on wall 10 reps
• Wall facing handstand marching até 30 reps
• Back to wall split handstand hold 30"
• Wall facing Split  handstand hold 30"

B) Strength & Conditioning 12'

Bench Press

Build to a 10 RM 

• anotar a maior carga de 10 reps

C) WOD

• 5 rounds of
• 9 bar facing burpee
• 7 hang Power clean (155/105)
• 5 box jump EVEREST

Segunda-feira(26/11)

A) WARM UP

EMOM 6'

• 3 dog stretch + 6 montain climb + 6 rolinhos
• 6 Scorpions stretch +10 pvc pass thru + 10 t spine pulse 
• 3 shoulder press + 3 push press + 5 deadlift (45/35 - 65/55)

B) Strength & Conditioning 

Take exactly 8' to build to today a HEAVY strict shoulder press

B1) Take exactly 8' to build  a HEAVY PUSH press

B2) Take exactly 8' to build only 2 sets of DEADLIFT

• SET 1: 10 reps -50% 1 RM
• SET 2: 10 reps -60%

C) WOD 1

EMOM 8'

• 40 DU
• 18/15 cal row
• 40 DU
• 15/13 cal row
• 40 DU
• 12/10 cal row
• 40 DU
• 10/8 cal row

REST 4'

WOD 2

EMOM 6'

• 10 Thruster (95/65) 
• 10 T2B

Sexta-feira(23/11)

A) WARM UP 10'

• 1° rd: 45/35
• 2° rd: 65/55

2 rounds of:

SNATCH technique WARM UP

• 3 Snatch grip Romanian deadlift 
• 3 Snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 Snatch push press
• 3 Snatch balance
• 3 Hang Power snatch
• 3 Snatch from bellow the knee

B) Strength & Conditioning 

EMOM 12'

• Squat snatch with 3" hold before standing up
• 75%

C) WOD

4 rounds for Max reps :

• 30" row
• 30" Rest
• 30" GOH 115/75
• 30" Rest
• 30" DU
• 30" Rest

Quinta-feira(22/11)

A) WARM UP

EMOM 15'

• 20 jumping Jack + 6 OHS 35/45
• 20 Split Jack + 6 hang Power clean
• 20 alternating touch toes + 6 push jerk
• 30" hollow rock
• 30" L sit flutter kicks hang from pull up bar

B) WOD

• 20 box jump
• 18 devil press 50'35
• 16 OHS 115/75
• 50 DU
• 18 box jump
• 16 devil press
• 14 hang Power clean
• 50 DU
• 16 box jump
• 14 devil press
• 12 push jerk
• 50 DU

TIME CAP 25'

Quarta-feira(21/11)

A) WARM UP 

EMOM 6'

• 4 dog stretch + 6 mountain climb+ 6 rolinhos
• 10 wrist pulse + 3 FS + 3 shoulder press opener
• 2 high hang clean + 2 hang squat clean + 2" pause from  bellow the knee 

B) Strength & Conditioning 

EVERY 2' for 10 minutes

• 3 position Clean ( squat clean)

B1) DEADLIFT

EVERY 2 " for 10 minutes

• Set 1    6 reps   65%
• Set 2.   4 reps.  75%
• Set 3.   2 reps.  85%
• Set 4.   2 reps.  90%
• Set 5.   3 a 5 reps.  85%

obs: anotar a carga do SET 5

C) WOD

EVERY 5' for 15'

• 20 burpee to touch bar

• 20 C2B

• 200m run

Terça-feira(20/11)

A) WARM UP 15'

• 1° rd: 45/35
• 2° rd: 65/55
• 3° rd: 75/65

3 rounds of:

SNATCH technique WARM UP

• 3  Snatch grip Romanian deadlift 
• 3 snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 Snatch push press
• 3 Snatch balance
• 3 Hang Power snatch
• 3 snatch from bellow the knee

B) Strength & Conditioning 

Saindo do HACK 

Every 2' for 4 minutes ( 2 sets)

• 3 reps: 1 snatch push press +  1OHS
• iniciar no mínimo com a carga que terminou o aquecimento
• pode aumentar a carga

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

• 1 snatch balance with 3" pause in the receiving position

C) WOD

For time

• 20 snatches: 80% RM snatch
• 40 bar facing burpee
• 800m run/ 900m row/ 60 cal bike

Time cap 20'

Segunda-feira(19/11)

A) WARM UP

EMOM 10'

• 5/5 Single arm ring row 
• 10 Reverse grip push up 
• 10 Band pull through 
• 30" supinated grip hang from pull up bar
• 10 cossack squat

B) Strength & Conditioning 

EMOM 5'

• 1 clean and jerk
•  50% a 65%

B1) EVERY 90" for 12 minutes ( 8 sets)

• 1 clean and jerk 
• 80% a 85%
• qualquer Clean & jerk

C) WOD

EMOM 21'

• 12/10 cal row/100m run/10 cal bike

• 20 DU + 10 wall ball (20/14)

• 10 T2B

Sexta-feira(16/11)

A) WARM UP

EMOM 8'

• 6 mountain climb + 6 rolinhos
• 10 cossack squat
• 4 dog stretch + 10 wrist pulse
• 2 POWER Clean + 2 squat clean + 2 Split jerk

B) Strength & Conditioning 

EVERY 2' for 10 minutes ( 5 sets)

•  1 Power Clean + 1 Squat Clean + 1 Split Jerk
•  70% a 75%

C) WOD 1

3 rounds for time

• 10/6 strict pull up
• 10 HSPU 
• 10 OH step lunge (95/65)
• 10 cal bike ou 12 cal row

Anotar tempo e partir p WOD 2

WOD 2

15/12/9

• Thruster (115/75)
• C2B

anotar tempo descontando o tempo do WOD 1

Quarta-feira(14/11)

A) WARM UP 12'

SNATCH TECHNIQUE WARM UP

3 ROUNDS OF:

• 1° round: empty barbell
• 2° round: 65/55
• 3° round: 75/65

• 3 snatch grip 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 

B) Strength & Conditioning 

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

• 1 halting snatch deadlift + 1 Hang squat snatch + 1 squat snatch 
• 70% a 80%

B1) BACK SQUAT 15'

• Set 1:         4 rep - 70%
• Set 2:         3 rep - 75%
• Set 3:         2 rep - 80%
• Set 4:         1 rep - 85%
• Set 5:         1 rep - 90%
• Set 6-7-8:  8 rep - 70%

C) WOD

4 rounds for time

• 21 DB snatch (50/35)
• 21 pull up

Time cap 18'

Terça-feira(13/11)

A) WARM UP 

EMOM 15'

• 30" scapular push up
• 30" D side plank 30" E 
• 10 alternating cossack squat
• 15 med ball hamstring curls
• 8 /8 KB bottom up shoulder press 

B) Strength & Conditioning 

Usar esse EMOM como aquecimento

EMOM 5'

• 1 squat clean 
• 50% a 70%

B1) EVERY 2' for 12 minutes (6 sets)

• 1 squat clean
• 75% a 90%

C) WOD

7 rounds for time

• 200m run
• 6 burpee box over
• 5 bar MU

TIME CAP 22'

Segunda-feira(12/11)

A) WARM UP 

EMOM 9'

• 10 v up + 10 alternating bíceps curls 5/5
• 20 russian twist plate 35/24 + 10 tríceps extension 5/5(coice)
• 30" hollow rock

B) Strength & Conditioning 

EMOM 5'

• 2 Power snatch 
• 50% a 70%

B1) EVERY 2' for 16 minutes (8 sets)

• 2 Power snatch 
• 75% a 85%

C) WOD

AMRAP 16'
2-4-6-8-10-12.......

• Devil press (1 DB /50-35)
• Alternating DB step up ( 1 DB)

Sexta-feira(09/11)

A) WARM UP 

TABATA 4'

• Dog stretch 
• Mountain climb 
• Rolinho
• Gobblet squat 

+

TABATA 4'

• Hollow Rock 
• Sprawl 
• Air squat hold 
• Reverse burpee 

+

TABATA 4'

• PVC pass thru 
• Kipping pull Up 
• Thruster (45/35)
• Front Rack alternating lunge (45/35)

B) Preparar movimentos e carga para o WOD 

C) WOD 

10 rounds of 

• 10 push up 
• 10 pull Up
• 10 box jump 
• 10 a swing (24/16)
• 10 air squat 
• 10 pistols
• 10 sit Up V-Up 
• 10 Thruster (95/65)
• 10 front Rack alternating lunge (95/65)
• 10 burpee 

Quinta-feira(08/11)

A) WARM UP 

TABATA 4'

• Mountain climb 
• Rolinho 
• Back squat (45/35)
• Ground to OH (45/35)

B) Strength & Conditioning 20'

BACK SQUAT SAINDO DO RACK 

• 8 sets:    3 reps - 85%
• Usar as 3 primeiras séries para crescer carga e fazer as 5 séries restantes com os - 85%

C) WOD 

Em dupla

Against a 3' running clock 

• 500m run  + Max GOH 135/95
• O  atleta 1 corre e executa o Max de GOH  em 3' e o outro descansa e conta as repetições e depois troca quando virar os 3'.
• O treino acaba quando cada um completar 30 reps do GOH
• Anotar o tempo
• Separar duplas afins

Quarta-feira(07/11)

A) WARM UP 

TABATA 4'

• PVC pass thru 
• Dog stretch 
• Wrist pulse 
• Rolinho

+

EMOM 12'

• 1°min: 10 handstand Shoulder shrugs 
• 2°min: 4 a 6 HSPU negative deficit  (45+25)
• 3°min: 4 a 6 jerk balance (45/35)
• crescendo carga
• 4°min: 4 a 6 Hang Squat clean
• Mesma barra. Aumentando carga

B) Strentgh & Conditioning 

EVERY 2' for 6 minutes  (3 sets)

• 1 Hang Squat clean + 1 Clean (qualquer Clean)  + 1 Split JERK

B1) EMOM 10'

• 1 clean & Jerk
• Aumentar carga até chegar - 85%

B2) EMOM 4'

• 2 clean Pull 
• iniciar com a carga que terminou o anterior

C) WOD 

EVERY 6' for 18 minutes  (3 sets)

• 500m run
• 25 Wall ball (30/20)

Terça-feira(06/11)

A) WARM UP 

• 5' run ( trote)
• 5' DU e variações 
• 5' row 

B)Strength & Conditioning 

AMRAP 6' 

• 10 alternating DB snatch 
• 6 burpee 

OBS: carga livre, mas anotar o score

Rest 2'

AMRAP 6'

• 5 Strict pull Up 
• 15 a swing (24/16)

C) WOD 

AMRAP 15'

• 3 Power clean (185/135)
• 6 burpee box jump over 

Rest 5'

• 1 km run (500m 2x)

Segunda-feira (05/11)

A) WARM UP 

EMOM 9'

• 1°min: 5 dog stretch + 10 Mountain climb 
• 2°min: 5 front squat (45/35) + 5 good morning 
• 3°min: 5 snatch push press + 5 OHS (45/35)

B ) Strength & Conditioning 

EVERY 1'30"  for 4' 30" (3 sets)

• 3 position Snatch - 60%
• (High hang/ mid thigh/ floor )

B1) EVERY 2' for 6 minutes  ( 3 sets)

• 1 Hang Squat snatch + 2 squat snatch - 75%

B2) EVERY 2' for 6 minutes  (3 sets)

• 1 Snatch High Pull + 1 squat snatch 
• 75%
• 80%
• 85%

B3) FRONT SQUAT  (10')

• Set 1 e 2:     3 rep - 70% 
• Set  3 e 4:    2 rep - 80%
• Set 5 e 6:     1 rep - 90%

C) WOD 

3 rounds of 

• 400m m run  ( 2x 200m) 
• 10 OHS (95/65)
• 10 burpee box jump over 
• 10 Thruster (95/65)

TIME CAP 18'