WOD 1º/4/2016 - sexta-feira

A)

Warm-up 

100 DU

+

21-15-9

Russian swing (20/14)

Sprawl

Air squat

B)

Strength & conditioning 

Front squat

3-3-3-3-3 (75% PR)

C)

WOD

3-6-9-12-15

Hang squat clean (135/95 RX - 115/75 SC)

Burpee box jump

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

ENDURANCE 

A)

Warm-up

3 rounds:

200m run

10 montain climbers

15 hollow rocks 

20 air squats

25 back extensions

B)

Conditioning 

6x 100m sprint (30" rest)

C)

WOD

460m run with plate (25/15)

30 GOH plate

30 speed climbers

30 sit-ups twist plate

100m run plate

20

20

20

100m run plate

10

10

10

460m run plate

For time

WOD 31/3/2016 - quinta-feira

A)

Warm-up

400m run 

50 sit-ups (remador)

40 back extensions

30 OH lunges (plate 25/15)

20 reverse burpee pistols

10 strict pull-ups

200m run

B)

Strength & conditioning 

EMOM - 12'

1° min: 10 deadlifts (100% PC)

2° min: 15 jump squats

3° min: 10 burpees over bar

C)

WOD

460m run 

12 power clean (155/115)

320m run

8 C&J (135/95)

200m run

6 power snatches (115/75)

WOD 30/3/2016 - quarta-feira

A)

Warm-up

Tabata alternado - 12'

American swing KB (16/12)

Hand stand hold 

Shoulder press (45/35)

Hollow rock

B)

Strength & conditioning

SHOULDER PRESS

3-3-3

3-3-3

3-3-3

(construir carga)

PUSH PRESS

3-3-3

3-3-3

3-3-3

(começar com a carga q terminou o anterior e depois aumentar)

POWER JERK

3-3-3

3-3-3

3-3-3

(idem)

C)

WOD

21-15-9

HSPU

SOH (95/65)

SDHP(95/65)

WOD 29/3/2016 - terça-feira

A)

Warm-up - 15'

600m run

+

2 rounds:

5 dog strech

10 push-ups

20 back extensions 

+

PVC - 10/8/6

Pass through

Lateral lunges

Good morning

+

Barbell (45/35) - 6/4/2

GOH 

Muscle clean

Hang squat clean

Squat clean

B)

Strength & conditioning 

EMOM - 10'

1° min: 3 hang squat clean (135/95)

2° min: 2 squat clean

*deve ⬆⬆ a carga sempre

Rest 5'

C)

WOD 

AMRAP - 10'

3 power clean (185/135)

6 burpee 

20 DU

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ENDURANCE 

A)

Warm-up 

5' DU e variações 

+

Barbell

5 GOH

5 hang power clean 

5 back push press 

5 box jump

2 rounds

B)

Movimentos do treino

C)

WOD

1000m run

10 hang power clean (135/95)

10 C2B

10 box jumps

800m run 

8

8 

8

600m run

6

6

6

400m run

4

4

4

200m run

2 

2

2

For time

WOD 28/3/2016 - segunda-feira

A)

Warm-up - 7'

30" on 10" off 

Jumping jacks 

Air squat

Plank

Back extension 

Speed climb

2 rounds

B)

Strength & conditioning (15-20')

Back squat 

5 x 3 back squat (75% PR) + 3 high box jumps

C)

WOD

200m run

100 air squats

200m run

80 sit-ups (butterfly)

200m run

60 step lunges

200m run

40 push-ups

200m run

20 pull-ups

Time cap: 25'

WOD 24/3/2016 - quinta-feira

A)

Warm-up

460m run

7' - Mobilidade (quadril/tornozelo)

B)

Strength

Back squat

6-6-6-6 (70%)

C)

WOD

4x 50m sprint (na escada)

4x 100m

30" rest

3x 200m

30" rest

1x 460m

Rest 3'

2 rounds

WOD 23/3/2016 - quarta-feira

A)

Warm-up

EMOM - 12'

Min 1: 100m run

Min 2: 10 burpees (primeira fase)

Min 3: 30" pull-up hold

B)

WOD

AMRAP - 24'

40 DU

40 sit-ups butterfly

20 squat clean (115/75)

WOD 22/3/2016 - terça-feira

A)

Warm-up

460m run

3 rounds

10 giros PVC

20 speed climber

30" plank

B)

Strength

Push press

6-6-6-6-6 (70%)

C)

WOD

20 thrusters (75/55)

320m run

3 round

ENDURANCE

A)

Warm-up

30 jumping jacks

20 step lunges 

10 push up

5 hang power clean (45/35)

5 push press

3 rounds

B)

Strength & conditioning 

EMOM - 15'

1° min: 6 Hang power clean (50% PR)

2° min: 4 floor press (mesma carga anterior)

3° min: 2 rope climb

C)

WOD 

10 push press (135/95)

20 pull-ups

200m run

8 push press

15 pull-ups

400m run

6 push press

10 pull-ups

600m run

4 push press

5 pull-ups

800m run

(time cap: 25')

WOD 21/3/2015 - segunda-feira

A)

Warm-up

EMOM - 10' 

Min 1: 20 zumbi kick step

Min 2: 15 squats + 20" prancha

B)

Strength

Front squat

7-7-7-7-7 (60%)

C)

WOD

AMRAP - 14'

5 pull-ups

10 K2E

15 box jumps

20 burpees reverse pistol

WOD 18/3/2016 - sexta-feira

A)
Warm-up

B)
WOD
Open 16.4


TIEBREAK: FINAL DO REMO

RX

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

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

ENDURANCE

A)
Warm-up
2 rounds
100 SU
50 squats
40 sit-ups (remador)
30" pull-up hold
20 push-ups
200m run


B)
WOD
460m run
20 box jumps
20 power snatches (75/55)
20 OH step lunge plate (45/25)
4 rounds for time

WOD 17/3/2016 - quinta-feira

A)

Warm-up

460m run

+

3 rounds:

5 dog strech

10 pass through (PVC)

15 air squats

B)

Strength & conditioning 

EMOM - 12'

1° min: 4 thrusters (115/75)

2° min: 8 box jump over

C)

WOD

AMRAP - 12'

200m run

4 power snatches (115/75)

8 wall balls (20/14)

WOD 16/3/2016 - quarta-feira

A)

Warm-up 

400m run

+

2 rounds:

3 wall climbs

6 burpees

9 sit-ups (V-up)

12 air squats

+

3 rounds: 

1 round PVC + 3 rounds barbell

5 hang power clean 

5 shoulder press

5 push jerk

5 OHS (jerk grip)

B)

Strength

EMOM - 12'

1° min: 3 hang power clean (115/75)

2° min: 3 push jerk

(aumentar a carga a cada 2')

Rest 3'

AMRAP - 3'

Max C&J com a carga q terminou o EMOM

Rest 5'

C)

WOD 

AMRAP - 10'

2 /2- 4/4- 6/6-  8/8 - 10/10 - 12/12.......

HSPU

Clean (115/75)

WOD 15/3/2016 - terça-feira

A)

Warm-up

460m run

B)

Strength & conditioning 

EMOM - 12'

1° min: 30 DU

2° min: 1 round de CINDY

3° min: 8 burpees

Rest 2'

EMOM - 10'

1° min: 10 deadlifts (155/105)

2° min: 3 power clean (155/105)

C)

WOD

AMRAP - 10'

3 hang power clean (155/105)

2 front squats

200m run

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

ENDURANCE

A)

Warm-up

EMOM - 12'

1º min: 25 squats

2º min: 100m run

3º min: 15 sit-ups (remador)

B)

EMOM - 6'

1º min: 6 squat clean (95/65)

2º min: 8 front squats

C)

WOD

960m run

2' rest

15 power clean

15 front squats

15 squat clean

2' rest

960m run

WOD 14/3/2016 - segunda-feira

A)

Warm-up - 15'

800m run

+

3 rounds:

3 wall climbs

6 reverse burpees

9 push-ups

+

100 DU/300 SU

B)

Strength 

BACK SQUAT

5-5-5-5-5 (100% PC + 10% de carga)

C

WOD

AMRAP - 12'

10 box jumps

10 HSPU

10 thrusters (95/65)

10 pistols

WOD 11/3/2016 - sexta-feira

A)
Warm-up
B)
WOD
Open 16.3

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

ENDURANCE
A)

Warm-up30 jumping jacks
20m bear crawl
20m crab walk
30 KB swings unilaterais (alternados)
30 DU/SU
3 rounds

B)

WOD
60 DU
15 pendlay row (135/95)
600m run

4 rounds for time

WOD 10/3/2016 - quinta-feira

A)

Warm-up - 10'

600m run

600m Row

+

7' - Mobilidade

B)

EMOM - 8'

2 push press

2 power jerk

1 split jerk

Rest 4'

C)

WOD

10 power clean

10 front squats

5 power jerk

3 rounds for time

(rest 1' entre os rounds)

WOD 9/3/2016 - quarta-feira

A)

Warm-up

EMOM - 12'

Min 2: 10 good morning

Min 3: 10 back squats

B)

Força

Deadlift

4-4-4-4-4 (70% PR) T&G

C)

WOD

AMRAP- 14'

40 DU

15 push-ups hand relese

15 A swings (24/16)

WOD 8/3/2016 - terça-feira

A)

Warm-up

3 rounds

100m run

12 OHS (fechado) PVC

15 military presses KB (8/6)

30" plank

B)

EMOM - 7'

7 hang power snatch (95/65 rx) (75/55 sc)

C)

WOD

8 thrusters (95/65)

200m run

5 rounds

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

ENDURANCE

A)

Warm-up

60 speed climbers 

50 step lungeS

40 sit-ups (remador)

30 air squats

20 push-ups

10 renegades row (DB/KB) - 5 cada lado

1 rope climb 

2 rounds

B)

Strength 

Back squat

6 (50% PR) 

6 (55%)

5 (60%)

5 (65%)

4 (70%)

4 (75%)

C)

WOD 

2 rope climbers 

3 squat clean (135/95)

200m run

5 rounds for time

WOD 7/3/2016 - segunda-feira

A)
Warm-up - 10'
Mobilidade - ombro/quadril
Rack
Parede
KB
Elástico
Barra

B)
Strength & Conditiong
Front squat
3-3-3-3-3 (70%)
2'' embaixo

C)
WOD
AMRAP - 15'
15 box jumps
30 squats
30 sit-ups
15 burpees

WOD 4/3/2016 - sexta-feira

A)
Warm-up

B)
WOD 
Open 16.2

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

ENDURANCE

A)
Warm-up

B)
WOD
AMRAP - 25'
400m run
30 snatches (DB)
20 push-ups
For time

WOD 3/3/2016 - quinta-feira

A)

Warm-up

50 DU/SU

+

4 rounds:

12 OHS plate (25/15)

9 American swings (18/12)

6 pull-ups

+

50 DU/SU

B)

Strength & conditioning 

EMOM - 10'

1° ao 5° min: 5 hang power snatches (95/65)

6° ao 10° min : 3 hang squat snatches (95/65)

Rest 3'

AMRAP 8'

15 T2B

10 Snatches (95/65)

5 OHS

C)

WOD

7- 5-3

Power snatches (115/85)

Pull-ups

Box jumps

For time

WOD 2/3/2016 - quarta-feira

A)

Warm-up

30 speed climbers 

20 step lunges

10 russian swings (20/14)

5 jump squats

3 rounds

B)

Força e condicionamento 

EMOM - 8'

FRONT RACK LUNGE 

95+/65+ 

6 (3D/3E)

C)

WOD 

AMRAP - 6'

6 hang power clean (135/95)

6 T2B

Rest 3'

AMRAP - 6'

6 front squats (115/85)

6 burpees over bar

Rest 3'

AMRAP - 3'

Max. burpee