WOD 1º/7/2014 - terça-feira

A)
10'
Warm-up
Mobility

B)
570m run
30 pull-ups
30 A swings (24/16)
5 rounds

WOD 30/6/2014 - segunda-feira

A)
EMOM - 10'
10 squats
10 sit-ups

B)
AMRAP - 5'
60m sprint
6 burpees
2' rest
AMRAP - 5'
15 DU
10 knees-to-elbows

Segunda - 30/6

Família 1000,

Nesta segunda-feira, dia 30/6, em razão do jogo aqui em Brasília, não haverá o treino das 12h. Nos outros horários, funcionaremos normalmente.

WOD 27/6/2014 - sexta-feira

A)

Mobility 5'

B)

Warm-up
AMRAP = 8'
6 burpees
9 push-up
12 squat
15 sit-up
2' rest AMRAP - 6'
10 DU
10 Goblet squat (light)

C)
15 Front Squat (95/65)
10 Push press
5 Hang Power Clean
4 rounds

------------------------------------------------------------ 

Endurance

A)

10' Skill and Drills

B)

AMRAP - 10'
5 Front Squat (70%)
10 burpees

C) 
AMRAP - 25'
460m run
Max rep de pull-up
460m run
Max rep de sit-up
460m run
Max rep de air squat
460m run
Max rep de push-up

WOD 26/6/2014 - quinta-feira

A)

Mobility

B)

AMRAP - 10'
10 squat
5 reverse burpee
10 dinamic plank
100m run
3' rest

TABATA

sit-up alternado com push-up

C)
800m run
20 wall ball
20 C2B
460m run
15 wall ball
15 C2B
200m
10 wall ball
10 C2B

WOD 25/6/2014 - quarta-feira

A)

920m run + mobility

B)

Força:

OHS
5-5-5-5-5-5

C)
25 Swings (24/16)
20 lunges OH (20/10)
15 T2B
10 pistols
4 rounds

WOD 24/6/2014 - terça-feira

A)

Mobility
* zombie kick 2x
* ballet kick 2x
* cachorro 2x

B)

Warm-up
AMRAP - 10'
20 squat
20 back extension
10 burpees
100m run

C)
1.600m run
80 DU
800 m run
60 DU
400m run
40 DU

WOD 23/6/2014 - segunda-feira

A)
Mobility 5'


B)
Warm-up 10'
1' 
10 squat
10 push up
Rest 30" 1'
10 Jump squat
10 strict high pull com KB (16/10 ou mais)
Rest 30" 1'
10 Split lunge
10 sprawl
Rest 1'


C)
21-15-9 (10' cap time)
Push press (95/65)
Box jump
Rest 2' 21 15 9 (for time)
21 deadlift (PC)
460m run
15 deadlift
200m run
9 deadlift
100m run

WOD 20/6/2014 - sexta-feira

A)
Força:
5 rounds
2 Front squat

2-3' rest

B)
5 rounds
10 C2B
20 American swings (24/16)
30 sit-ups
40 DU

-----------------------------------------------------------------------
Endurance

800m run
10 thrusters (95/65)
5 burpees
600m run
10 thrusters
5 burpees
400m run
10 thrusters
5 burpees
600m run
10 thrusters
5 burpees
800m run
10 thrusters
5 burpees

WOD 18/6/2014 - quarta-feira

A)
Força e técnica:

4 rounds:
4-6 Deadlift

20'' rest

12-15 HSPU
ou
4-5 Wall climb
ou
30''-60'' Handstand hold

3' rest

C)
3 rounds:
Against a 3' running clock, complete:
400m run
max reps Shoulder OH (115/80)
3' rest

WOD 17/6/2014 - terça-feira

Against a 4' running clock, max reps:
600m run
max reps push-ups

4' rest

AMRAP 4'
10 box jumps
10 pull-ups

4' rest

AMRAP 4'
5 burpees
5 thursters

rest 4'

AMRAP 4'
30 DU
10 T2B

WOD 16/6/2014 - segunda-feira

A)
Força:
2 back squat
2'-3' rest
5 rounds

B)
20 wall balls
10 T2B
5 Power clean (135/95)
2' rest
4 rounds

WOD 13/6/2014 - sexta-feira

"Badger"

30 squat cleans
30 pull-ups
800m run
3 rounds

WOD 12/6/2014 - quinta-feira

A)
10'
Mobilidade/
Flxibilidade

B)
10'
Shoulder OH

C)
20 walking lunges OH (20/10)
5 paradas de mão
10 rounds

Feliz Dia dos Namorados!

A gente vive!

A gente ama!

A gente está junto no esporte!

WOD 11/6/2014 - quarta-feira

A)
10' 
Mobility

B)
15'
Heavy deadlift high pull

C)
570m run
3' rest
5 rounds

WOD 10/6/2014 - terça-feira

A)
10'
100m run
10 box jumps
5 burpees
30'' L-sit

B)
10'
Swing/C&J/Snatch

C)
Benchmark "Helen"
400m run
21 A swing (24/16)
12 pull-ups
3 rounds

WOD 9/6/2014 - segunda-feira

A)
Warm-up - 10'
Mobility

B)
10' power snatch

C)
Back squat - "Bring Sally up and Bring Sally down"
4' DU
Back squat - "Bring Sally up and Bring Sally down"

WOD 7/6/2014 - sábado

WOD 1 - 10h

200m run COM med ball
40 sit-ups (borboleta)
20 sprawl box jump
10 push-ups (fechada)
200m run SEM med ball
10 push-ups
20 sprawl box jump
10 push-ups
200m run COM med ball
200m run SEM med ball

------------------------------------------------------

WOD 2 - 11h

460m run COM med ball
40 sit-ups (canivetes)
20 sprawl box jump
10 C2B/pull-up 
460m run SEM med ball
10 C2B/pull-up
20 sprawl box jump
40 sit-ups (canivete)
460m run COM med ball
460m run SEM med ball

WOD 6/6/2014 - sexta-feira

A)
Warm-up
10' a 12' de 3 movimentos ginásticos

B)
AMRAP - 15'
10 push-ups hand released
15 wall ball
20 A swing

C)
10 T2B
8 pull-ups
6 pistols
5 rounds

----------------------------------------------------------------------------

Endurance

A)
Warm-up
AMRAP - 10'
20 DU
10 A swing

B)
EMOM - 10'
3 Sumo deadlift (65% PR deadlift)

C)
"Michael"
800m run
50 back extensions
50 sit-ups
3 rounds

WOD 5/6/2014 - quinta-feira

A)
Warm-up
Tabata:
Hollow rock 2x
Wamm ball 2x
Lunge reverse alternated 2x
Goblet squat 2x
460m run
Repete o Tabata

B)
10'
Front squat

C)
21-15-9-6-3
HSPU
Front squat (70/45)
Burpee

WOD 4/6/2014 - quarta-feira

A)
Warm-up
920m run
Mobility

B)
15'
Push jerk
2-2-2-2-2-2

C)
50 DU
20 box jumps
5 rounds

WOD 3/6/2014 - terça-feira

A)
Warm-up
1.200m run

B)
Mobility

C)
EMOM - 8 min
5 OHS (30/20)

D)
200 step lunge OH (20/10)
- cada vez que descer a carga = 3 burpees + 6 sit-ups (V-up)

WOD 2/6/2014 - segunda-feira

A)
Warm-up - 10'
20 DU
20 jumping jack
20 air squat
100m run

B)
Movs. WOD - 10'
5 C2B
5 hang clean 
5 split jump
5 box jump

C)
10 C2B
15 hang clean (61/43)
30 split jump
20 box jump (30/24)
10 hang clean
30 split jumps
15 box jump
5 hang clean
30 split jump
10 box jump
10 C2B