WOD 1º/11/2016 - terça-feira

A)

Warm-up

2 Tabatas - 8'

- air squat 2" insistências

- wrist pulse

- front squat (45/35)

B)

Strentgh & Conditioning - 10'

FRONT SQUAT

Heavy single 

*anotar a carga

EMOM - 2'

5 tall clean + power clean (45/35)

EMOM - 4'

2 power clean ⬆⬆⬆ a carga

EMOM - 4'

1 power clean ⬆⬆⬆⬆ a carga

EMOM - 6'

1 squat clean ⬆⬆⬆⬆ a carga

EMOM - 4'

2 clean pull

C)

WOD

AMRAP - 15'

200m run 

10 sumo deadlift high pull (95/65 - 75/55)

10 OHS

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ENDURANCE

A)

Warm-up 

400m run

+

20 step lunges

20 reverse lunges

20 lateral lunges

20 high kicks (salto com as pernas juntas)

20 high kicks unilateral (saci pererê) 

2 rounds

B)

Skill & drills

3 sets - suicide sprints

50m run

back run 10m

⬆⬇Back run 20m

⬆⬇Back run 30m

⬆⬇Back run 40m

* usar chapéu chinês

C)

WOD

1.000 m run

Rest 1'

400m run 

Rest 2'

1.000 m run

Rest 1'

400m run

*anotar o tempo de cada round

WOD 31/10/2016 - segunda-feira

A)

Warm-up - 10'

Tabata 4'

PVC pass through 

PVC OHS

+

3 rounds - 6':

10 T spine pulse on box 

10 russian baby makers

10 plank with scapular retraction

B)

Strength & Conditioning

EMOM - 4'

2 drop snatch (45/35) - aumentar a carga

 EMOM - 4'

2 snatch balance (aumentar a carga)

EMOM - 2'

1 heavy snatch balance (aumentar a carga)

EMOM - 15'

A cada 2'30:

*construir heavy complex

1 snatch pull + 1 hang squat snatch + 1 power snatch from below the knee + 1 snatch full

*anotar a carga

C)

WOD 

EMOM - 18'

A cada 3':

100 DU

25/20 push-ups

WOD 28/10/2016 - sexta-feira

A)

Warm-up 

Tabata - 4'

Air squat 

Frog stretch 

PVC pass through

T spine pulse on box 

+

The Burgener Warm-up

3 rounds/3 reps de cada

- 1º round: 45/35

- 2º e 3º rounds: aumentando a carga

B)

Strentgh & Conditioning 

EMOM - 12' (*60%-65% PR snatch)

1° min: 1 snatch high pull + 1 power snatch + 2 balances

2° min: 1 hang snatch high pull + 1 hang dip power snatch + 2 OHS

3° min: 1 power snatch + 1 OHS + 1 hang squat snatch + 1 OHS

C)

WOD

AMRAP - 12'

5 push-presses (135/95 - 95/65)

10 front squats 

10 HSPU 

15 push-ups hand release 

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

ENDURANCE 

A)

Warm-up 

50 split jacks 

40 elbows jacks 

30 jump knee tucks 

20 burpee smurf jack 

10 squat thrusts

B)

Passar movimentos do treino

C)

WOD

EMOM - 35'

1° min: 15 a 18 cal row 

2° min: 12 box jumps with step down

3° min: 30 a 50 DU

4° min: 12 wall balls (20/14)

5° min: 12 KB front rack reverse lunges (24/16)

WOD 27/10/2016 - quinta-feira

A)

Warm-up 

400m run

+

100 plank shoulder TAP 

100 sit-ups (remador)

50 push-ups

+

3 rounds:

12 russian swings (24/16)

12 KB deadlifts

B)

Strentgh & Conditioning

EMOM - 6'

10 DEADLIFTS (100% PC)

C)

WOD

30 OHS (95/65 -75/45)

15 burpees box jump over

20 thrusters 

15 burpees over bar

20 squat clean

15 T2B 

30 OHS 

For time

WOD 26/10/2016 - quarta-feira

A)

Warm-up 

20 split jacks 

20 step lunges

20 hollow rocks 

3 rounds

+

45/35:

3 clean high pull+ 3 power clean 

3 snatch high pull + 3 power snatch 

8 front rack lunges

4 thrusters 

2 rounds

B)

Strentgh & Conditioning

EMOM - 2O' 

1° min: 12 power clean (95/65 - 75/55)

2° min: 10 power snatch

3° min: 8 front rack lunges

4° min: 6 thrusters 

5° min: rest

C)

WOD

AMRAP - 12'

20 wall balls (20/14)

15 T2B

50 DU

WOD 26/10/2016 - quarta-feira

A)

Warm-up 

20 split jacks 

20 step lunges

20 hollow rocks 

3 rounds

+

35/45:

3 clean high pull+ 3 power clean 

3 snatch high pull + 3 power snatch 

8 front rack lunges

4 thrusters 

2 rounds

B)

Strentgh & Conditioning

EMOM - 2O' 

1° min: 12 power clean (95/65 - 75/55)

2° min: 10 power snatch

3° min: 8 front rack lunges

4° min: 6 thrusters 

5° min: rest

C)

WOD

AMRAP - 12'

20 wall balls (20/14)

15 T2B

50 DU

WOD 26/10/2016 - quarta-feira

A)

Warm-up 

20 split jacks 

20 step lunges

20 hollow rocks 

3 rounds

+

35/45:

3 clean high pull+ 3 power clean 

3 snatch high pull + 3 power snatch 

8 front rack lunges

4 thrusters 

2 rounds

B)

Strentgh & Conditioning

EMOM - 2O' 

1° min: 12 power clean (95/65 - 75/55)

2° min: 10 power snatch

3° min: 8 front rack lunges

4° min: 6 thrusters 

5° min: rest

C)

WOD

AMRAP - 12'

20 wall balls (20/14)

15 T2B

50 DU

WOD 25/10/2016 - terça-feira

A)

Warm-up 

400m run

+

3 rounds:

10 PVC pass through

10 burpees

10 mountain climbs

10 air squats (com 2 insistências)

B)

Strentgh & Conditioning

EMOM 15' 

*A carga do EMOM é a carga do push press = 85% no max

1° min: 2 power clean + 3 front squat 

2° min: 1 power clean + 2 front squat + 2 push press

3° min: 1 power clean + 1 squat clean + 1 front squat + 1 push press

4° min: 1 power clean + 1 push press + 1 squat clean + 1 push press

5° min: rest

C)

WOD 

AMRAP - 10'

10 box jumps

20 sit-ups (remador)

200m run

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

ENDURANCE

A)

Warm-up

50 DU

40 alternating KB swings 

30 sit-ups (remador)

20 jumping lunges 

10 kipping pull-ups

3 rounds not for time

B)

WOD

5 rounds (rest 3' entre cada um)

AMRAP 3'

5 pull-ups 

10 push ups 

15 air squats

*Anotar cada round para comparar

*Tentar manter a constância

WOD 24/10/2016 - segunda-feira

A)

Warm-up

50 DU

40 Russian swings (carga livre)

30 air squats

20 sit-ups (v-up)

10 strict pull-ups

2 rounds

B)

Strength & conditioning

*Aquecimento específico para o treino

- 5 snatch push-presses

- 3 caídas do snatch (snatch land)

- 5 OHS 

- OHS hold 5"

3 rounds

C)

WOD 

Benchmark "Nancy"

500m run 

15 OHS (95/65 - 75/55)

5 rounds for time

WOD 21/10/2016 - sexta-feira

A)

Warm-up - 6'

Gymnastics skill and drills

30" wall facing split handstand hold

B)

Strength & Conditioning - 20'

Heavy complex (construir carga):

Power clean + hang clean + power jerk

C)

WOD

21-15-9

OHS (95/65)

Burpee facing bar

C2B 

For time

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

ENDURANCE 

A)

Warm-up

2 Tabatas 8'

* Jumping Jjack

* Hollow rock 

* Dynamic plank

* Superman

B)

WOD

AMRAP - 30'

800m run

40 air squats 

30 DU

20 sit-ups (butterfly)

10 push-ups

WOD 20/10/2016 - quinta-feira

A)

Warm-up 

EMOM - 15'

1° min: 25 air squats 

2° min: 20 sit-ups (v-up)

3° min: 12 burpees

4° mim: 16 jumping lunges

5° min: rest 

B)

Preparar carga do treino

C)

WOD 

AMRAP - 20'

6 deadlifts (225/185)

7 burpee pull-ups

10 russian swings (32/24)

200m run

WOD 19/10/2016 - quarta-feira

A)

Warm-up - 8'

Dynamic mobility and activation 

3' mashing the pec D/E

3x 10 rep prono PVC pipe pass through

3x 3 rep rocking box bridges

B)

Strength & Conditioning

EMOM - 3'

3 drop Split + 3 split jerk

EMOM - 9'

SPLIT JERK

A cada 1'30" (sair do rack)

3 (65%)

2 (70%)

2 (75%)

1 (80%)

1 (85%)

1 (90%)

C)

8' - Heavy single

Back squat

D)

WOD

"Like a little rabbit"

4 rounds for time

200m run

12 thrusters (135/95 - 95/65)

Rest' 5'

100 shoulder taps

50 elbows jack

100 sit-ups (remador)

For time

WOD 18/10/2016 - terça-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 dog stretch push-up

2° min: 10 reach thrus 

3° min: 12 single leg deadlift KB (6/6)

B)

Strength & Conditioning - 12'

DEADLIFT

10 (50%)

10 (60%)

10 (65%)

8 (75%)

6 (80%)

C)

WOD

21-15-9

Deadlift (225/155 -185/135)

HSPU

Rest 3'

21-15-9

Wall ball (20-14)

Burpee over bar

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

ENDURANCE 

A)

Warm-up 

200m run 

200m walking

2 rounds

B)

Skills and drills

* A/B/C skips

* lateral skips

* back against the wall

* Charlies Angels drills

* jump rope drills

C)

WOD

800m run

Rest 2'

1.200m run

Rest 4'

800m run 

Rest 2'

1.200m run

WOD 17/10/2016 - segunda-feira

A)

Warm-up - 6'

Dynamic mobility & activation (p/ clean)

+

3 rounds:

3x banded walking (vai/volta na sala)

B)

Strength & Conditioning

EMOM - 4'

3 tall clean (subindo carga)

EMOM - 6'

3x: 1 high hang + 1 front squat (subindo carga)

EMOM - 6'

3 power clean (Heavy triple - T&G)

EMOM - 4'

3 clean 

*pode soltar a barra e fazer qualquer clean

EMOM - 4'

3 clean pull

C)

WOD

5 rounds:

700m run (ou 1 km row)

Rest 1' entre os rounds

WOD 14/10/2016 - sexta-feira

A)

Warm-up - 12'

TABATA - 4'

Lunge with torax rotation

PVC pass through

Flexão plantar D

Flexão plantar E

+

3 rounds:

10 rings MU reverse pull

+

3 rounds:

3 rocking box bridge 

B)

Skills & drills - 10'

5 cast swings (MU ring or bar)

5 pop swings

C)

Strength & Conditioning - 10'

DEADLIFT 

10 (50% PR)

10 (60%)

10 (65%)

8 (70%)

6 (80%)

C )

WOD

EMOM - 21'

1° min: 12 alternating reverse lunges (95/65)

2° min: 10 burpees 

3° min: 15 russian swings (24/16)

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

ENDURANCE 

A)

Warm-up - 20'

920m run

Rest 2'

320m run

Rest 2'

640m run

Rest 2'

200m run

B)

WOD

EMOM - 32'

1° min: 40 DU/60 SU

2° min: 30" hollow rock

3° min: 5 C2B + 5 push-ups

4° min: 30" air squats

*anotar o somatório dos air squats

WOD 13/10/2016 - quinta-feira

A)

Warm-up - 8'

5 rounds:

10 PVC Pass through 

10 Wrist pulse 

10 Shoulder press opener barbell 

10 T spine pulses on a bench or box 

B)

Strength & Conditioning

EMOM - 4'

Tall jerk (sair do rack)

*construir carga

EMOM - 12'

A cada 1'30

JERK (*treinar o seu pior jerk)

3 (60% PR)

2 (65%)

2 (70%)

1 (75%)

1 (80%)

1 (85%)

1 (90%)

1 (95%)

BACK SQUAT - 8'

3-3-3-3 (85% a 90% PR)

C)

WOD 1

200m run 

2 MU (adaptações: 6 C2B/10 pull-ups/12 push-ups)

(time cap: 7')

WOD 2

400m run

10 HSPU
20 KB swings (24/16)
300m run
10 HSPU
20 KB swings
200m run
10 HSPU
20 KB swings 
For time

WOD 11/10/2016 - terça-feira

A)

Warm-up - 8'

TABATA - 4'

Partner assisted front rack stretch 

Psoas pulse (D /E)

+

3 rounds:

Lateral banded walk

B)

Strength & Conditioning - 12'

FRONT SQUAT (2" pause)

3-3-3-3-3-3-3-3 (75%-85% PR)

EMOM - 8'

Tall clean + front squat + jerk (construir carga)

EMOM - 6' a 8'

High hang clean + front squat (até 75% PR)

C)

WOD

AMRAP - 15'

5 stritc pull-ups

200m run (100m + 5 push-ups + 100m)

100m OH walking plate (45/25) - se descer a carga, faz 5 burpees

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

ENDURANCE

A)

Warm-up 

TABATA - 4'

Dog strech 

Lunge with torax rotation

Speed climbing

Plank with scapular activation

B)

WOD

"Ivan the terrible"

50-40-30-20-10

DU

Alternating lunge

Push-up

Sit-up butterfly

For time

WOD 10/10/2016 - segunda-feira

A)

Warm-up 

TABATA - 4'

T spine foam roller

Russian baby makers

Banded pec strech

Band pass through in squat

+

TABATA - 4'

Shoulder press opener (45/35)

Snatch push press 

OHS

Plank with scapular activation

B)

Strength & Conditioning

EMOM - 8'

5 snatch push press + 5 OHS (construir carga)

+

EMOM - 8'

3 stop halting snatch deadlift 2" pause (60%-70% PR) + bellow the knee + snatch 2" pause receiving position

C)

WOD

(3' p/ montar 185/135 RX - 135/95 SC)

EMOM - 20'

A cada 5':

400m run + max power clean 

*Anotar somatório PC

WOD 7/10/2016 - sexta-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Good morning 

Reverse burpee 

Mountain climber

+

TABATA - 4'

Shoulder press opener (45/35)

Deadlift

Kipping pull-up

Dog strech

B) Preparar carga para o WOD

C)

WOD

9 deadlifts (275/185)

18 T2B

12 deadlifts (225/155)

15 T2B

15 deadlifts (185/135)

12 T2B

18 deadlifts (155/105)

9 T2B

For time

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

ENDURANCE 

A)

Warm-up 

TABATA - 4'

DU

Dog stretch 

Speed climb

Pvc pass through

B)

Conditioning WOD

1 milha run

C)

WOD 

400m run 

10 clapping push-ups

20 box step-ups and over 

30 sit-ups (butterfly)

40 air squats

5 rounds for time