Sexta-feira(21/12)

A) WARM UP

EMOM 6'

• 4 dog stretch + 4 mountain climb + 4 rolinhos
• 2 POWER Clean + 2 FS + 2 shoulder press opener

B) Strength & Conditioning

EVERY 90" for 9 minutes (6 sets)

• 1 Power clean + 1 FS  + 4 a 6 strict  HSPU
• até 90% do RM de FS

B1) BACK SQUAT 14'

• Set 1:     6 reps 65% do RM 
• Set 2:     4 reps 75%
• Set 3:     2 reps 85%
• Set 4:     1 rep 90%
• Set 5:     2 reps 85%
• Set 6:     4 reps 80%
• Set 7:     6 reps 70%

C) WOD

EVERY 12 ' for 24 minutes (2 sets)

400 m run

20 a swing (32/24)

10 HSPU

5 MU

200m run

Quinta-feira(20/12)

A) WARM UP

EMOM 15'

• 100m run
• 15 air squat
• 20  alternating v up sit up 
• 12 med ball thruster
• 20 L sit wipers

B) Preparar movimentos e cargas para treino

C) WOD

AMRAP 25'

400m run

20 DB snatch (50/35)

10 squat clean (135/95)

Quarta-feira(19/12)

A) WARM UP 

EMOM 6'

• 10 Pvc pass thru + 10  t spine pulse
• 6 mountain climb + 6 rolinhos
• 3 snatch high pull + 3 POWER snatch from bellow the knee + 3 squat snatch from bellow the knee

B) Strength & Conditioning

EVERY 2 ' for 20 minutes ( 10 sets)

o tempo da execução para o movimento está sujeito a mudança de acordo com cada turma

•  1 SNATCH FROM BELLOW THE KNEE

• Set 1 ao 10:     50%  a 85% RM snatch 

obs: qualquer snatch saindo abaixo do joelho. O movimento começa abaixo do joelho, NÃO fica em pé e desliza abaixo, sai do chão e inicia abaixo do joelho.

C) WOD

• 20 cal row ou 200 m run
• 20 deadlift (265/205)
• 20 Burpee box jump over

 TIME CAP 10' 

quando relógio completar 10' inicia um 

FOR TIME

• 12 Bar MU
• 9 burpee 

Terça-feira(18/12)

A) WARM UP

EMOM 8'

• 30" Nose to wall handstand marching
• 30" BACK to wall handstand marching 
• 10 BD floor press
• 10 supinated grip DB row

B) Strength & Conditioning 

BENCH PRESS 8'

• 3 sets  x 10 reps 95% do 10 - RM

C) WOD

AMRAP 6'

• 4 hang Clean 185/135
• 8 HSPU

Rest 4' 

AMRAP 6'

• 10 T2B
• 20 a swing (24/16)
• 30 DU

Rest 4'

AMRAP 6'

• 6 DB box step over (50/35)
• 6 box jump EVEREST 

Segunda-feira(17/12)

A) WARM UP 

TABATA 4'

Pvc pass thru

T-spine pulse

Rolinho

Shoulder press opener (45/35)

B) Strength & Conditioning

SPLIT JERK 

saindo do HACK 

• EMOM 4'
• 2 reps Split jerk 65%
• chegar a 65% 

B1) EVERY 90" for 15 minutes (10 sets) of:

• 1 rep Split jerk 85% RM
• chegar até 85%

B2) DEADLIFT 8'

• Set 1:     10 rep 55% - RM
• Set 2:     8 reps 65%
• Set 3:     6 reps 75%
• Set 4:     4 reps 85%

C) WOD

EMOM 8'

• 8 a 10  C2B 
• 10 Cal row ou 100m run

Rest 4'

AMRAP 6'

• 10 Thruster (95/65)
• 10 bar facing burpee

Sexta-feira(14/12)

A) WARM UP

TABATA 4'

• Dog stretch
• Mountain climb
• T spine pulse
• Rolinho

+

EMOM 6'

• 1 snatch high pull+ 1 muscle snatch + 1 OHS (45/35)
• 3 squat snatch 

B) Strength & Conditioning

EMOM 12'

• 1 SQUAT snatch 
• prioridade  na técnica 
• chegar no Max 80% RM

C) WOD

• 60"  Power clean 115/75
• 60" push press 115/75
• 30" box jump over
• 30" DU

Rest 2'

3 rounds

anotar cada round separadamente

Quarta-feira(12/12)

A) WARM UP

TABATA 4'

• Dog stretch
• Mountain climb
• Rolinhos
• Squat clean (45/35)

B) Strength & Conditioning

Every 90 seconds for 9' (6 sets)

• 1 squat clean + 1 FS + 4 a 6 strict HSPU
• não ultrapassar 75% do RM SC

B1) BACK SQUAT 10'

• Set 1:     6 reps - 65% 
• Set 2:   4 reps - 75%
• Set 3:     2 reps - 80%
• Set 4:     2 reps - 90%
• Set 5:     Max reps - 80%
• anotar somente o set 5
• na série de Max reps não pode demorar mais de 2" no alto descansando.

C) WOD

EVERY 3' for 18 minutes (6 sets)

• 10 cal row
• 30 DU
• 10 T2B

Terça-feira(11/12)

A) WARM UP 

TABATA 4'

• Dog stretch
• Montain climb
• Rolinhos
• Hang clean and jerk (45/35)

B) Strength & Conditioning 

EMOM 5'

• 1 hang Clean & jerk - 50% a 70%
• qualquer hang clean and jerk

B1) EVERY 1'30" for 12 minutes ( 8 sets)

• 1 hang Clean & jerk - 75% a 85%
• anotar somente o B1

C) WOD

• 30 Power clean (155/105)
• 1 milha run/1800m row

Quando o relógio completar 15 minutes iniciar imediatamente

• 5 Rounds:
•   60 DU
•   10 burpee to Target

Segunda-feira(10/12)

A) WARM UP

TABATA 4'

• Dog stretch
• Mountain climb
• Rolinho
• Wrist pulse

B) Strength & Conditioning 

EMOM 9'

• 8 déficit push up ( plate 45lb)
• 4 wall climb sem voltar ao solo
• 8 ring push up

B1) Bench Press 10'

•  4 sets 
• 10 reps - 90% de 10 RM 

C) WOD

For time

• 10 burpee box over
• 10 Thruster 135 /95
• 10 bar MU

Descansar até o relógio completar 10' e começar imediatamente WOD 2

WOD 2 

2 rounds of :

• 15 cal row /150 m run
• 15 Shoulder to OH 135/95
• 15 T2B

Descansar até o relógio completar 20' e começar imediatamente WOD 3

WOD 3

3 rounds of:

• 20 Cal row ou 200m run
• 20 Wall ball
• 20 pull up

Sexta-feira(07/12)

A) WARM UP 

EMOM 9'

• 1°min 30 jumping Jack +10 air squat 
• 2°min  6 C& J + 6 deadlift (45/35)
• 3°min 3 snatch high pull bellow the knee + 3 Power snatch 

B) WOD 

3 rounds of 

• 50 DU
• 10 C& J  (135/95)

Time Cap 10'

Rest 3'

+

3 rounds of 

• 20 T2B 
• 20 deadlift  (135/95)

Time Cap 10'

Rest 3'

+

For time

• 9- 6- 3
• Power snatch   (135/95)
• Burpee box jump over 
• ⚦ Everest
• ♀box masculino 

Quinta-feira(06/12)

A) WARM UP 

TABATA 4'

• Pvc pass thru 
• Air squat 

+

• 200m run

+

TABATA 4'

• Power clean (45/35)
• Sit Up V Up 

+

• 200m run

+

TABATA 4'

• Push press (45/35)
• Hollow Rock 

B) WOD 

AMRAP 20'

• 400m run (200m 2x)
• 15 Power clean  (95/65)
• 30 box jump
• 15 push press (95/65)
• 20 burpee facing bar
• 15 Hang Squat clean (95/65)
• 10 burpee box jump 

Quarta-feira(05/12)

A) WARM UP 10'

4 rounds of 

• 200m run 
• 8 romanian deadlift  (45/35)
• 8 Shoulder press (8D/8E)
• 30" side plank (D)
• 30" side plank (E)

B) Strength & Conditioning 10'

CLEAN 

Qualquer clean

• 6 rounds of 
• CLEAN 1.1
• anotar a carga que terminou 
• 1.1 = 1 round
• 1.1 significa 1 clean, larga a barra no Max 10" e repete

C) WOD 

5 rounds of 

• 10 cal row 
• 10 push up 
• 20 a. swing (24/16)

Terça-feira(04/12)

A) WARM UP 10'

3 rounds of 

• 200m run 
• 10 PVC pass thru 
• 6 rolinhos 
• 5 Snatch High Pull below the knee (45/35)
• 5 Snatch balance 

B) Strength & Conditioning  20'

EVERY  2' for 20 minutes  (10 sets)

• SQUAT SNATCH 
• Set 1 e 2:     3 reps 60%
• Set 3 e 4:     2 reps 70%
• Set 5 e 6:     1 rep  80%
• Set 7 e 8:     1 rep  90%
• Set 9 e 10:   1 rep  95%

C) WOD 

3 rounds of 

• 5 bar MU
• 12 HSPU strict

Segunda-feira(03/12)

A) WARM UP  

EMOM 6'  ( 2 sets)

• 1°min pvc pass thru + 5 rolinhos 
• 2°min 8D/8E bulgarian Split squat 
• 3°min 8D/8E single arm DB press
• o bulgarian Split é sem carga

+

EMOM 12' ( 3 sets)

• 1°min  10 pronated grip bent over barbell row 35/45
• 2°min 8  barbell bíceps curls 
• 3°min  10 bench press ( no chão)
• 4°min  8 romanian deadlift snatch grip 
• podemos colocar carga no 2° e 3° round

B) Strength & Conditioning  12'

BACK SQUAT 

• Set 1, 2 e 3 -------> 3 reps 65 % a 75%
• Set 4, 5 e 6 ---------> 2 reps 80% a 90%

C) WOD 

3 rounds for time 

• 80 DU 
• 40 Wall ball 20/14
• 6/4 Ring MU 
• ☡adaptação do MU o triplo de Pull up (12)