WOD 1º/3/2016 - terça-feira

A)

Warm-up

600m run

+

3 rounds:

10 PVC pass through

10 PVC OHS 

30" PVC OHS hold 

5 dog strech

B)

Strength & conditioning

EMOM - 6'

3 Muscle snatch + 3 OHS (45/35)

Rest 2'

EMOM - 6'

1° min: 5 high hang power snatch (95/65)

2° min: 3 snatch balance

C)

WOD

AMRAP - 8'

5 hang power snatch (115/85)

10 box jumps

1 rope climb 

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

ENDURANCE

A)

Warm-up 

800m run

+

3x Ttabata de 8 movs. diferentes: 

DU 

Air squat

Push-up

Jumping jack 

Sit-up butterfly

Back extension

Hollow rock 

Plank

+

400m run

Rest 5'

B)

WOD 

1.200m run

50 wall balls (20/14)

50 sumo deadlift high pull (75/55)

50 push-ups

50 lateral bar jumps

For time

WOD 29/2/2016 - segunda-feira

A)

Warm-up

800m run 

+

3 rounds:

1' plank 

20 air squats

15 deadlifts (45/35)

B)

Strength & Conditining

EMOM - 12'

A cada 2 min:

6 deadlifts (225/165)

8 burpees over bar

C)

WOD

40 DU/120 SU

15 front squats (95/65)

5 push presses

10 back squats

3 rounds for time

WOD 26/2/2016 - sexta-feira

A)

Warm-up - 10'

Mobility

B)

Warm-up II

P/ Open

C)

WOD

Open 16.1

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

ENDURANCE

A)

Warm-up 

30 ankle rows

5 dog strech

5 4 point squat 

5 T2B

10 hip circles 

10 good morning PVC

60 SU/DU

B) 

Strength & conditioning 

SUMO DEADLIFT 

EMOM - 7'

3 (55% PR Deadlift)

C)

WOD

100 DU

+

6 rounds

5 thrusters (115/75)

7 T2B

+

100 DU

For time

WOD 25/2/2016 - quinta-feira

A)

Warm-up

3 rounds

20 passagens PVC

10 GOH

5 back squats

B)

Front squat

5-4-4-3-2

C)

WOD

800m run

600m row

50 burpees

600m run

800m row

Acessórios:

3x

10 sit-ups (GHD)

10 dip rings

WOD 24/2/20116 - quarta-feira

A)

Warm-up - 10'

5' run

5' mobility

B)

Cluster - 15'

3-3-2-1-1

C)

WOD

600m run
+
3 rounds

12-10-8

Thruster (95/65)

Strict pull-up
+

600m run

WOD 23/2/2016 - terça-feira

A)

Warm-up

EMOM - 8'

Min 1: 10 jump squats + 5 push-ups

Min 2: 50 SU ou DU

B)

Hang squat clean - 15'

5-4-4-3-3

C)

WOD

AMRAP - 15'

5 CTB

10 HSPU

15 sit-ups (butterfly)

25 DU

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

ENDURANCE

A)

Warm-up - 10'

2 rounds

60 jumping jacks 

10 touchdows 

60 speed climbers

10 arm circles

+

3 rounds barbell

5 shoulder presses 

5 hang power clean HPC 

5 rows

* construir a carga do EMOM

B)

Strength & conditioning

EMOM - 6'

2 split Jerk (50% PR)

C)

WOD

3 rounds for time

10 hang power clean (165/115)

8 pendlay rows

400m run

WOD 22/2/2016 - segunda-feira

A)

Warm-up - 10'

30 SU ou DU

20 back squats (45/35)

10 thrusters

B)

BACK SQUAT

5-5-5-5-5 (75%)

(2'' pausa embaixo)

C)

WOD

21-15-9

Power clean (135/95)

Wall ball (20/14)

WOD 19/2/2016 - sexta-feira

A)

Warm-up

200m run

10 dog strech

10 swings russos

B)

Strength & conditioning

DEADLIFT

10 (50% PR)

8 (60%)

8 (65%)

6 (75%)

4 (85%)

4 (85%)

C)

WOD

AMRAP 10'

100m run

1 MU

2 push presses

4 push jerk

6 front squats

8 burpees over barbell

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

ENDURANCE

A)

Warm-up (time cap: 20')

5 rounds NOT for time

100m run 

20 air squats

30 jumping jacks 

40 speed climbs

50m farmer walk

B)

WOD

AMRAP - 10'

800 m run

150 DU

Máx box jumps

Rest 5'

AMRAP - 6'

200m run

10 front squats

15 sit-ups (butterfly)

WOD 18/2/2016 - quinta-feira

A)

Warm-up 

460m run

+

3x:

5 GOH (35/45)

5 good morning

5 thrusters

+

3x:

5 hang power clean

5 front squat

5 jerk

B)

EMOM - 10'

(construir a carga)

1 hang power clean + 1 front squat + 1 jerk

C)

WOD

100 DU

90 step lunges

80 sit-ups remador

70 air squats

60 push-ups

50 SOH (75/55)

40 pistols

30 pull-ups

20 thrusters (75/55)

10 muscle bar

For time

WOD 17/2/2016 - quarta-feira

A)

Warm-up 

AMRAP - 10'

30 DU e variações

10 Shoulder presses (45/35)

10 push presses (45/35)

10 V-up

B)

Strength & Conditioning - 15'

PUSH PRESS

5-5-5-5-5

C)

WOD

AMRAP - 5'

600m run + max rep deadlift (185/135)

rest 3'

AMRAP 5'

600m run + max rep wall ball (30/20)

rest 3'

AMRAP 5'

600m run + max rep American swing (32/20)

WOD 16/2/2016 - terça-feira

A)

Warm-up (cap time: 10')

200m run 

10 T2B unilateral (alternado)

10 single leg deadlift KB (16/10) - altern.

10 lunges KB altern.

3 rounds

B)

Strength & conditioning

BACK SQUAT

EMOM - 3'

Min 1: 5 (65% PR)

MIn 2: 4 75%)

MIn 3: 3 (85%)

rest 3'

EMOM - 10'

A cada 2':

1 (95% PR)

C)

WOD 

14 burpees

12 HSPU

10 T2B

5 rounds for time

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

ENDURANCE

A)

Warm-up - 6'

DU e variações

 

B)

Barbell:

5 sumo deadlift high pull

5 thrusters 

5 OHS

5 back squats

5 deadlifts

5 push presses

Colocar a carga do treino e testar 2 rep de cada....95/65

C)

WOD

200m run

30 air squats 

15 SDHP

200m run

30 sit-ups (butterfly)

15 thrusters 

200m run

30 back extensions

15 OHS

200m run

30 push-ups

15 back squats

200m run 

30 T2B

15 deadlifts

200m run

30 pull-ups

15 American swings (24/16)

200m run

30 burpees

15 push presses

200m run

30 step lunges 

15 wall balls

For time

WOD 15/2/2016 - segunda-feira

A)
Warm-up - 4´
TABATA alternado
Hollow Rock+ back extension

B)
Strength & conditioning

EMOM - 20'

A cada 4':

200 m run

10 burpee box jumps over

10 american swings (32/24)

Achar 60% do PR POWER CLEAN (6 a 10').

C)

WOD 

4 rounds:

max rep power clean em 30 seg. 

rest 90 seg

WOD 12/2/2016 - sexta-feira

A)

Warm-up

EMOM - 10'

Min 1: 10 push-ups + 15 squats

Min 2: 14 box jumps over

B)

EMOM - 6'

10 bulgarian squats KB (altern.)

C)

WOD

AMRAP - 12'

30 DU

20 American swings

10 goblet squats

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

ENDURANCE

A)

Warm-up - 12'

Tabata alternado:

Jumping jack

Sit-up (remador) 

Back extension

B)

WOD

1km run

5 rope climbs

800m run

4 rope climbs

600m run 

3 rope climbs

400m run 

2 rope climbs

200m run

1 rope climb

100m run

For time

WOD 11/2/2016 - quinta-feira

A)

Warm-up - 10'

Mobility

B)

Front squat

3-3-3-3-3

C)

WOD

500m row

Rest 3'

3x200m run

Rest 1'

3x 460m run

Rest 2'

WOD 5/2/2016 - sexta-feira

A)

Warm-up

5' SU/DU

5' mobility

B)

Bech Press

5-5-5-5-5

C)

WOD

200m run

5 strict HSPU

10 rounds for time

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

ENDURANCE

A)

Warm-up

30 Hollow rocks 

10 PVC OHS

10 PVC pass through

10 PVC good morning 

10 sit-ups (remador)

2 rounds

B)

Strenght & conditioning

AMRAP - 8'

9 sit-ups V-up

6 OHS (95/65)

C)

WOD

800m run

30 deadlifts (225/165)

30 burpee over barbell

30 squat jumps

800 mrun

For time

WOD 4/2/2016 - quinta-feira

A)

Warm-up

5 GOH

5 good morning

5 back push press

5 back squat

4 rounds

B)

Tri-position squat clean - 3 rounds

Carga: (95/65) (115/80) (135/95)

C)

WOD

Min 0-5

Max complex (1 power clean + 1 power jerk + 1 split jerk) (115/80)

Rest 3'

Min 8-13

5 push presses (115/80)

10 back squats

WOD 3/2/2016 - quarta-feira

A)

Warm-up - 10'

20 SU

20 alter. along. posterior pernas

20" hold squat

20" hold pull-up

B)

EMOM - 10'

1 power clean + hang squat clean+ front squat (125/85)

C)

WOD

AMRAP - 18'

60 DU

10 strict pull-ups

30 front squats (75/55)

D)

Exercícios acessórios

3x

20 sit-ups (GHD)

20 back extensions

WOD 2/2/2016 - terça-feira

A)

EMOM - 12'

Min 1: 25 squats

Min 2: 10 push-ups

Min 3: 100m sprint

B)

Weighted push-up (em dupla)

8-8-8-8-8

C)

WOD

40 wall balls

460m run

30 wall balls

400m run

20 wall balls

320m run

10 wall balls

200m run

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

ENDURANCE

A)

Warm-up 

25m bear crawl 

25m skip (arms OH)

25m lateral skip (arms OH)

25m crab Walk

15 jumping jacks 

10 touch downs 

5 push press DB

2 rounds

B)

Strenght & conditioning

EMOM - 8'

10 push press DB

Rest 2'

EMOM - 6'

10 renegade rows (45/25)

12 DU

C)

WOD

30 C&J (115/75)

800m run

For time