domingo, 31 de janeiro de 2016

WOD 1º/2/2016 - segunda-feira

A)
Warm-up - 10'
10 giros PVC
10 breaks
10 speed climbs
100m run

B)
EMOM - 6'
5 clusters (100/70)

C)
WOD
42 box jumps
21 C2B
30 box jumps
15 C2B
18 box jumps
9 C2B

quinta-feira, 28 de janeiro de 2016

WOD 29/1/2016 - sexta-feira

A)
Warm-up
200m run
50 jumping jacks 
20 pass through (frente/atrás) (PVC)
15 OHS (PVC)

B)
Strenght & Conditioning

AMRAP - 4'
5 shoulder presses (45/35)
10 OHS (45/35)
15 push-ups

Depois:

EMOM - 8'
5 OHS (115/75)
5 burpees over bar

C)
WOD

AMRAP - 10'
10 hang power snatches 95/65
15 wall balls (20/14)
30 DU

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ENDURANCE

A)
Warm-up - 10'
20 hollow rocks
10 pass through (frente/atrás) (PVC)
10 OHS (PVC)
10 OH step lunges (PVC)
10 sit-ups (remador)
3 rounds


B)
Strenght & Conditioning

EMOM - 10'
2 snatch balance (60% PR)
* foco na técnica e velocidade

Depois:

AMRAP - 5'
10 sit-ups V-up
5 OHS (135/95)
2 OH step lunges (135/95)

C)
WOD
1 milha de corrida

quarta-feira, 27 de janeiro de 2016

WOD 28/1/2016 - quinta-feira

A)
Warm-up
5 GOH
5 good morning
5 power snatches
5 thrusters
1 round PVC + 2 rounds barbell

B)
Strength & Conditioning
EMOM - 5'
5 deadlifts (iniciar com PC/depois subindo carga)

C)
WOD
200m run
2 snatches (155/105)
3 thrusters (155/105)
4 MU/MB
5 burpees
6 T2B
7 C2B
8 russian swings (32/24)
9 box jumps
10 HSPU
11 GOH 155/105
12 man makers (45/25)

terça-feira, 26 de janeiro de 2016

WOD 27/1/2016 - quarta-feira

A)
Warm-up - 4'
Tabata
Hollow rock

B)
Strength & Conditioning - 10'
10 shoulder press DB
20 alternating front rack lunge (carga livre e moderada/usar barra)
3 rounds NOT for time

Depois:

EMOM - 5'
1 snatch+ 3 overhead squat

C)
WOD
3 squat C&J  (185/135)
4 box jumps
3 rounds for time

segunda-feira, 25 de janeiro de 2016

WOD 26/1/2016 - terça-feira

A)
Warm-up - 12'
50 DU
40 air squats
30 russian swings (20/14)
20 sit-ups Vsup
1' plank
2 rounds

B)
5 rep movimentos do WOD (barbell)
+ construir carga

C)
WOD
7 deadlifts (165/115)
6 HSPU 
5 power clean (165/115)
4 burpees over bar
3 front squats (165/115)
2 SOH (165/115)
1 MU (adaptações: Bar MU/10 remadas curvadas DB)
7 rounds for time

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ENDURANCE


A)
Warm-up
10 ankle rolls 
10 knee rolls
10 hip rolls 
10 arm circles
10 arm over unders
10 lunge with a twist
10 side lunge
10 dog stretch
10 ankle pike-up

B)
Strength & Conditioning
EMOM - 8'
Dumbbell bench press (carga livre)

C)
WOD 
10-9-8-7-6-5-4-3-2-1
Box jump
HSPU
(100m run entre os rounds / termina com a corrida)





domingo, 24 de janeiro de 2016

WOD 25/1/2016 - segunda-feira

A)
Warm-up - 4'
Tabata
Jumping jack alternado com sit-up remador

B)
Strength & Conditioning
5 dumbbell snatch (direita)
5 dumbbell snatch (esquerda)
10 T2B
10 pistols
3 rounds NOT for time (cap time: 10')

Depois:

5 squat clean (185/125)
10 C2B
20 DU
3 rounds for time (cap time: 15')
(*construir a carga do squat clean no máx 5')

C)
WOD 
9/6/3 
OHS (135/95)
Deadlift (135/95)
for time


quinta-feira, 21 de janeiro de 2016

WOD 22/1/2016 - sexta-feira

A)
Warm-up - 10'
PVC: giro de ombros frente/atrás, só direito, só esquerdo etc.
BARBELL: 5 GOH, 5 good morning, 5 muscle snatch, 5 snatch balance 5 drop snatch

B)
Strenght & conditioning
EMOM - 6'
2 muscle snatch (carga livre e progressiva)

EMOM - 6'
2 power snatch (75% PR)

EMOM - 10'
A cada 2 min:
2 snatch lift off 2" pause + 1 snatch full (85% PR)

C)
WOD
7 SOH (135/95)
14 deadlifts (135/95)
21 wall balls (20/14)
3 rounds for time

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

ENDURANCE

A)
Warm-up - 4'
TABATA de quick run (no lugar)

B)
WOD
Em dupla
40 walking lunges
40 burpee
40 sit ups V-up
200m run
40 jump lunges
40 push up
40 box jumps
400m run
4 rounds for time




quarta-feira, 20 de janeiro de 2016

WOD 21/1/2016 - quinta-feira

A)
Warm-up
5' subida turca

B)
Strenght & conditioning
EMOM - 10'
Min 1: 10 pendlay row (95/65 ou mais)
Min 2: 10 floor press

C)
WOD
Em dupla
100 American swings (24/16)
400m run
100 barbell thrusters (45/35)
400m run
80 burpees
400m run
100 barbell thrusters
400m run
100 American swings

terça-feira, 19 de janeiro de 2016

WOD 20/1/2016 - quarta-feira

A)
Warm-up (time cap: 10')
25m ballet kick
25m zombie kick
25m duck walk 
25m dog stretch
460m run

B)
Strenght & conditioning
BACK SQUAT
EMOM 10'
A cada 2 minutos:
1º round: 6 65% PR
2º round: 4 75%
3º round: 3 85%
4º round: 2 90%
5º round: 4 a 6 85%

C)
WOD
AMRAP - 3'
2 bar MU (ou 6 C2B/9 pull-ups/12 push-ups)
8 deadlifts (185/135)

rest 3'

AMRAP 3'
4 power clean (185/135)
8 pull-ups

rest 3'

AMRAP 3'
4 front squats (135/95)
8 T2B

rest 3'

AMRAP 3'
4 power snatch (135/95)
20 DU



segunda-feira, 18 de janeiro de 2016

WOD 19/1/2016 - terça-feira






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


A)
Warm-up 
AMRAP - 8'
200m run 
4 strict pull-ups
8 sprawls
12 rotações ombro frente/atrás com PVC

B)
Strenght & Conditioning
EMOM - 8'
10/12 Single arm DB row (cada braço)

C)
WOD
AMRAP 8'
3 hang power clean (135/95)
3 burpee over the barbell
6/6...9/9....até completar o tempo

D)
Stretching 10'-15'

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

ENDURANCE

A)
Warm- up - 15'
100 DU
Depois:
3 rounds: 10 shoulder press (45/35) + 15 sit-ups remador + 20 push-ups
Depois:
960m run

B)
WOD
460m run
20 push press (95/65)
20 T2B
20 burpees
460m run
15 push press
15 T2B
15 burpees
460m run 
10 push press
10 T2B
10 burpees
460m run
5 push press
5 T2B
5 burpees
For time


domingo, 17 de janeiro de 2016

WOD 18/1/2016 - segunda-feira

A)
Warm-up -12'
TABATA 4': air squat alternado com sit-up remador
200 m run
TABATA 4': back extension alternado com OHS barbell

B)
Strenght & Conditioning - 15'
Front squat
5 (60% PR) - 4 (65%) - 4 (70%) - 3 (75%) - 2 (80%)

EMOM - 8'
Tri position snatch (construir carga visando técnica)

EMOM - 5'
6 HSPU + 6 C2B

C)
WOD
AMRAP - 4'
3 hang squat clean (95/65)
6 thrusters
9 SOH 
12 box jump

quinta-feira, 14 de janeiro de 2016

WOD 15/1/2016 - sexta-feira

A)
Warm-up
1 km run

B)
Técnica KB - 15'
OHS 

C)
WOD
40 wall balls (20/14)
1 km run
40 wall balls (24/14)

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

ENDURANCE

WOD
600m run
10 push press (115/75)
20 back squats unbroken (barra no chão = 5 burpees)
30 swings russos (32/24)
3 rounds for time

quarta-feira, 13 de janeiro de 2016

WOD 14/1/2016 - quinta-feira

A)
Warm-up - 8'
5 burpees
5 GOH (plate)
20 squats
30" plank

B)
Técnica KB - 15'
Subida turca

C)
AMRAP - 15'
10 C2B/pull-ups
5 HSPU (strict)
10 burpee box jumps
6 pistols

terça-feira, 12 de janeiro de 2016

WOD 13/1/2016 - quarta-feira

A)
Warm-up - 10'
5' SU/DU
5' mobility

B)
Técnica KB:
Snatch

C)
WOD
15 power snatch (75/55)
25 push-up hand release
35 DU
5 rounds for time

segunda-feira, 11 de janeiro de 2016

WOD 12/1/2016 - terça-feira

A)
Warm-up
EMOM - 9' 
45" plank
10 primeira fase do burpee
25 back extensions

B)
Técnica KB -15'
C&J

C)
WOD
EMOM - 12'
4 squat clean (145/100)

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

ENDURANCE

A) 
Warm-up 
EMOM - 9' 
45" plank
10 primeira fase do burpee
25 back extensions

B)
WOD
400m run
8-6-4-2
Power clean (125/85)
Front lunge step
800m run
8-6-4-2
Power clean
Front lunge step
400m run

domingo, 10 de janeiro de 2016

WOD 11/1/2016 - segunda-feira

A)
Warm-up - 10'
KB (leve)
30" sustentar à frente 90º
10 military press
10 giros em volta quadril
10 moinho de vento
10 squats
100m run

B)
Técnica KB - 15'
Swing

C)
WOD
21 thrusters (75/55)
200m run
15 thrusters
200m run
9 thrusters
200m run
15 thrusters
400m run
21 thrusters
For time

quinta-feira, 7 de janeiro de 2016

WOD 8/1/2016 - sexta-feira

A)
Warm-up - 10'
30 SU/DU
20 shoulder mobilty (PVC)
10 squats

B)
WOD
800m run 

2' rest

15 box jumps
15 squat clean (115/75)
15 box jumps

2'  rest

800m row
For time

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

ENDURANCE

WOD
200m farmer walk
400m run
2 rounds

5' rest

50 squats
50 DU
40 T2B
40 DU
30 thrusters (75/55)
30 DU
20 OHS
20 DU
10 shoulder Press
10 DU
For time

5' rest

AMRAP - 8'
14 deadlifts (185/125)
28 push-ups
100m sprint

quarta-feira, 6 de janeiro de 2016

WOD 7/1/2016 - quinta-feira

A)
Warm-up - 8'
PVC+barra
10 muscle snatch
10 OHS
10 balance

B)
Strength - 10'
High Hang snatch (heavy single)

C)
WOD
AMRAP - 6'
600m run
Max power clean (155/105)

3' rest

AMRAP - 5'
400m run
Max pull-up

terça-feira, 5 de janeiro de 2016

WOD 6/1/2015 - quarta-feira

A)
Warm-up
100m run
50 SU ou DU
40 deadlift KB (24/16)
30 sit-up (remador)
20 clean (barra) 
10 front squat (barra)
2 rounds

B)
EMOM - 10'
2 power clean + hang squat clean (135/95)

C) 
WOD
10 power clean (95/65)
10 front squat
40 DU 
3 rounds (cap time 12')

WOD 5/1/2016 - terça-feira

A)
Warm-up - 10'
5' run
5' mobilty

B)
Strength - 15'
Back squat
3-3-3-3-3 (80%)

C)
WOD
460m run
30 wall balls (20/14)
Rest 3'
3 rounds for time

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

ENDURANCE

100 DU
40 squats
1' plank
30 GOH plate (45/35)
40 sit-ups (borboleta)
30 goblet squats (plate)

1' rest

100m sprint

30" rest

200m sprint

30" rest

400m sprint

3' rest

2 rounds

domingo, 3 de janeiro de 2016

WOD 4/1/2016 - segunda-feira

A)
Warm-up - 10'
30" pull-up hold
30 jumping jacks
20 squats
20 push-ups
10 box jumps (no degrau)
10 burpees


B)
Strength - 12'
Clean (hevy single)

C)
AMRAP - 5'
5 burpees
10 push-ups
20 squatS

5' rest

AMRAP - 5' 
10 jump squats
10 swings KB
10 box jumps

1º TREINO DO ANO! 
VAMOS COMEÇAR 2016 COM MUITA ENERGIA!