WOD 1º/6/2015 - segunda-feira

Scale:

“4th Gear”

4x for time:

80 Single-Unders

30 Kettlebell Swings (20/16)

20 Squats Plates (20/10)

Time Cap: 12 Minutos

RX:

“Fifth Gear”

5x for time:

40 Double-Unders

30 Kettlebell Swings (24/16)

20 Dumbbell Push Press (24/16)

Time Cap: 15 Minutos

WOD 29/5/2015 - sexta-feira

A)

Warm-up - 5'

100m run

10 wall ball

B)

Mobility (PVC)

Burgener snatch

Achar carga do treino

C)

50 DU

10 power snatch (95/65)

5 OHS

40 DU

10 OHS

5 snatch

30 DU

5 power snatch

5 OHS

20 DU

5 OHS

5 snatch

50 DU

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

Endurance

- Surprise #medo

WOD 28/5/2015 - quinta-feira

A)

Warm-up - 8'

50 SU

40 sit-up remador

30 back extension

20 air squat

B)

Força:

Deadlift (80% PR)

2-2-2-2-2-2

C)

1 bar MU

30 jumping lunge

20 box jump over

10 push-ups

3 rounds

rest 5'

12/9/6/3

Strict pull-up

Burpees

WOD 27/5/2015 - quarta-feira

A)

Warm-up -  10'

100m run

1 rope climbing

Saltos nos pneus

3 Strict pull-up

5 T2B

B)

Força:

Back squat

60% PR 2x 6 reps

65% PR 2x 6 reps

70% PR 1x 4 reps

C)

30 DU

21/15/9

HSPU

Power snatch (95/65)

1 km run

WOD 26/5/2015 - terça-feira

A)

Warm-up - 8'

8 breaks

8 gorilas

40 DU/80 SU

B)

EMOM - 9'

1' = 10 A swing (20/12)

2' = 8 KB clean

3' = 6 KB snatch

C)

460m run

10 pull-ups

20 K2E

30 box jump

460m run

30 pull-ups

20 K2E

10 box jump

460m run

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

ENDURANCE

A)

Warm- up

8 breaks

8 gorilas

40 DU/80 SU

B)

TABATA - 8' 

Swing unilateral direita (24/16)

Swing unilateral esquerda

Swing russo

Swing americano

C)

50 DU

200m run

10 burpees

20 box jump

30 step lunges

200m run

100 DU

30 v-up

20 box jump

10 burpee

200m run

50 DU 

WOD 25/5/2015 - segunda-feira

A)

Warm-up - 15'

460 m run

Mobility (pvc) ombro e torácica + sequência de shoujder press/push press/push jerk

B)

Técnica:

Push e split jerk

Foot work

Barbell

5x 1 push jerk + 1 split jerk

C) 

EMOM - 10'
(Carga inicial 115/85 - até 155/135)

COMPLEX
1 power clean
1 front squat
1 hang power clean
1 squat clean
1 jerk

WOD 22/5/2015 - sexta-feira

A)

460m run

40 squats

460m run

20 spraws

B)

920m run

42 squats

21 hang power clean (135/95)

30 squats

15 hang power clean

18 jump squats

9 hang power clean

920m run

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

Endurance

A)

460m run

40 squats

460m run

20 spraws

B)

Mobility

C)

100 DU
20 wall balls (20/14)

75 sit-up (butterfly)

20 wall balls

50 shouder to overhead (95/65)

20 wall balls

25 box jump

20 wall balls

5 MU (RX)/10 C2B (scaled)

WOD 21/5/2015 - quinta-feira

A)

Warm-up - 10'

B)

EMOM - 10'

A cada minuto:

(scale: 115/75 / rx 145/105)

3 power clean 

3 squat clean 

C)

AMRAP - 10'

30 DU

15 push-press (115/75)

WOD 20/5/2015 - quarta-feira

A)

Warm-up - 10'

B)

Técnica - 10':

Pistol

Kipping (pul- up bar / ring)

C)

5 rounds

5 pull-ups (strict)

7 HSPU (strict)

10 pistol

(Cap time - 10')

WOD 19/5/2015 - terça-feira

A) 

Warm-up - 15'

5' escada de coordenação

5' mobilidade

5' burguener (15/20)

B)

AMRAP - 6'

100m sprint

10 A swing (24/16)

4' rest

AMRAP - 5'
10 push-up hand release
10 jump squat

4' rest

AMRAP - 4'

Máx. snatch (Scale: Power snatch /RX: snatch full)

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

ENDURANCE

A)

Warm-up - 12' 

250m row

15 russian swing (24/16)

25 box jump

15 russian swing

25 DU

B)

Strength & Conditioning

3 SDHP
5 rounds

C)

400m run 

12 pistols
12 HSPU
3 rounds

WOD 18/5/2015 - segunda-feira

A)

320m run

50 jumping jack

30 air squat

2 rounds

B)

Força:

OHS (80% do PR)

2-2-2-2-2-2

C)

EMOM - 16'

1': 10 C2B

2': 8 thruster (98/65)

WOD 15/5/2015 - sexta-feira

A)

Warm-up

5' - DU e variações

5' - Mobility ombro (PVC)

B)

Força:

Shoulder press

Push press

Push jerk

C)

5 km run

Time cap - 30'

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

Endurance: mesmo treino

WOD 14/5/2015 - quinta-feira

A) Warm-up
Time Cap - 12"

Benckmark "Annie" + 5 hope climbing

B)

Hang squat clean (135/95)

C)
800m run 

3 Hang squat clean (HSC)

3 T2B 

3 burpee hand release 

600 m run 

6 HSC

6 T2B 

6 burpees hand release

400m run

9 HSC 

9 T2B 

9 burpee hand release

200m run 

12 HSC 

12 T2B 

12 burpees hand release

WOD 13/5/2015 - quarta-feira

A)

TABATA 4' = jumping jack 20" + plank 10"

TABATA 4' = metade air squat / metade air squat hold (alternando os 2 movimentos)

B)

Técnica:

Snatch - 15'

C)

AMRAP - 15'

200m run

3 MU

6 pistols

WOD 12/5/2015 - terça-feira

A)

5 GOH (20/15)
5 Good morning
5 Thrusters
3 Burpees
3 rounds (a cada round, mobility de punho)

B)

Força:

Front squat (80% PR)

2-2-2-2-2-2

C)

EMOM - 8' (progressivo)

Carga inicial 115/75 

1 front lunge (dir)

1 front lunge (esq)

1 front squat 

1 thruster

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

ENDURANCE

A)

Warm-up - 5'

DU e variações

B)

Skill and drills

C)

400m run

20 burpees

20 box jump 

300m run 

15 burpees 

15 box jump 

200m run 

10 burpees 

10 box jump 

For time

WOD 11/5/2015 - segunda-feira

A)

400m run 

Burguener (PVC)

Burguener (barbell)

B)

Movimento do WOD

Hang Squat Snatch (até chegar em 95/65)

C)

100 DU

12/9/6/3

Hang squat snatch (95/65)

C2B

50 DU

WOD 8/5/2015 - sexta-feira

A)

Warm-up - 10'

B)

Técnica - 15'

Clean

C)

200m run
15 squat clean (115/75)
5 rounds
Cap time 15'

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

Endurance

A)

Warm-up 10' 

100m run 

2 Wall climbing 

3 HSPU 

4 pistols 

5 burpees 

6 air squat 

B)

Movimentos do treino

C)

1.200 m run

21/15/9

Wall ball

T2B

600m run

21/15/9 

Box jump 

Sit-up butterfly 

200m run 

21/15/9 

Air squat 

A. swing (24/16)
Time cap 30'

WOD 7/5/2015 - quinta-feira

A)

600m run

25 sprawls

25 push-up

B)

Força:

Bench press

5-5-4-4-3-3

C)

EMOM - 8'
RX
A cada minuto:

6 Front squat (RX 155/105) / (Scale 95/65)

WOD 6/5/2015 - quarta-feira

AMRAP - 20'

40 DU

20 push-up (hand release)

20 snatch dumbbell (alternado)

WOD 5/5/2015 - terça-feira

A)

Mobility - 5'

SU/DU - 5'

B)

Técnica - 15'

Thruster

C)

Benchmark "Fran"

21-15-9

Thruster

Pul- up

WOD 4/5/2015 - segunda-feira

A)
EMOM - 9''
1' = 30 jump jacks

2' = 20 air squats

3' = 30 montain climber

B)

Força (PR):
Deadlift
3-3-2-2-1-1

C)

10x 200m
1' rest