Sexta-feira(13/09)

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' 

1°min 40 DU 

2°min 5 Power snatch 95/65

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(12/09)

A) WARM UP 

TABATA 4'

Pvc pass thru 

Back extension 

Kipping pull Up 

 Pvc OHS hold 

+

TABATA 4'

Montain 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(11/09)

A) WARM UP 

⚠Usar somente 1 Kettlebell p 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  *Saindo hack

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(10/09)

A) WARM UP 

EMOM 6'

1°min 10 Montain 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 snatch 

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 

(2x 500)

10 burpee over Wall ball 

10 HSPU 

30 DU 

Segunda-feira(09/09)

A) Warm Up 

EMOM 6'

1°min 10 Montain 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 

B1) EMOM 10'

⚠3' 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%⚠

⚠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

⚠Anotar tempo de cada round individualmente e descontar o descanso 

Sexta-feira(06/09)

A) WARM UP 

EMOM 12'

1°min 5 dog stretch + 10 Montain climb 

2°min 5 rolinhos + 10 back extension

3°min 10 air squat + 10 kipping Pull up 

4°min 10 cossack squat 

B) Strength & Conditioning 18'

EVERY 6' for 18 minutes  (3 sets)

400m run ( 2x 200m)

10 box jump over 

12 T2B 

C) WOD 

4 rounds of 

10 DB snatch 55/35

20 Wall ball 20/14

10 HSPU 

TIME CAP 12'

Quinta-feira(05/09)

A) WARM UP 

EMOM 12'

1°min 30 jumping Jack + 10 air squat 

2°min 20 sit Up V + 5 rolinhos 

3°min 45" plank 

4°min 5 Shoulder press + 5 push press 45/35

B)  Preparar movimentos e carga p treino 

C) WOD 

15 box Jump 

15 push press 115/75

1000m run ( 2×500m ou 1200m row)

15 Push press 

15 burpee box jump over 

1000m run 

15 burpee 

TIME CAP 30'

Quarta-feira(04/09)

A) WARM UP 

EMOM 6'

1° min 5 dog stretch + 10 wrist pulse 

2°min 5 rolinhos + 10 Montain climb 

3° min 5 Power clean + 5 Squat Clean 

B) Strength & Conditioning 20'

Every 2' for 20 minutes  (10 sets)

1 Power clean + 1 Squat Clean 

Set 1 e 2------>60%

Set 3 e 4 -------> 65%

Set 5 e 6-------> 70%

Set 7 e 8--------> 75%

Set 9 e 10------>80%+++

C) WOD 

21-15- 9

Deadlift 225/155

HSPU 

Rest 3'

21-15-9

Cal row

Burpee over the erg 

⚠colocar um grupo p fazer o 1° 21-15-9 e outro grupo p fazer o 2°.