WOD 30/11/2016 - quarta-feira (Feriado)

A)

Warm-up

AMRAP - 8'

10 donkey kicks

10 plank with scapular retraction

20m walking handstand 

(pode fazer em dupla)

B)

Strength & Conditioning

10 wall climbing

Time cap: 5'

EMOM - 12'

A cada 1'30:

1 snatch (construir um heavy single)

C)

WOD

5' running clock

500m row + max MU

Rest 2'

5' running clock

600m run + max C2B

Rest 2'

5' running clock

500m row + max MU

Rest 2'

5' running clock

600m run + max C2B

WOD 29/11/2016 - terça-feira

A)

Warm-up - 10'

200m run 

50 DU (ou tentativas)

25 OH step lunges (45/25)

15 HSPU 

25 OH step lunges

B)

Strength & Conditioning - 40'

3 rounds:

30 OHS (95/65)

8 C2B

TIME CAP - 15'

(Quem for acabando vai montando a carga do próximo)

Rest 5'

9 snatch (135/95)

40 pull-ups 

7 snatch 

30 pull-ups

5 snatch 

20 pull-ups

TIME CAP - 15'

Rest 5'

C)

WOD 

AMRAP - 3'

400m run + max GOH (185/125)

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ENDURANCE

A)

Warm-up - 12'

AMRAP - 3'

300m row

+

Max thruster (45/35)

rest 3'

AMRAP - 3'

300m row

+

Max box jump over

(anotar o max de thruster e box jump)

B)

Strength & Conditioning - 15'

Thruster (saindo do rack)

4-4-4-4-4-4 (arumentando a carga)

C)

WOD

7 burpees box jump over 

6 power clean (115/75)

8 rounds for time

WOD 28/11/2016 - segunda-feira

A) 

Warm-up - 10'

3 rounds:

10 PVC pass through

10 PVC OHS 

10 psoas pulse D 

10 psoas pulse E 

+

10/8/6 (45/35)

Shoulder press opener 

OHS (3" pausa)

Split jerk

B)

Strength & Conditioning - 15'

SPLIT JERK (sai do rack)

EMOM 15'

A cada 1'30:

3 (70% PR)

2 (75%)

1 (80%)

1 (aumenta a %)

1 (aumenta a %)

1 (aumenta a %)

1 (aumenta a %)

1 (até chegar 100%)

BACK SQUAT - 15'

5 (70%)

3 (80%)

1 (85%)

5 (75%)

3 (85%)

1 (90%)

C)

WOD - 12'

"Ten minute capacity test"

4' = max cal row

Rest 1'

3' =max pull-up 

Rest 1'

2' = max back squat (135/95)

Rest 1'

1' = max SOH (135/95)

WOD 25/11/2016 - sexta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

+ aquecimento específico para bar MU

+ 5 kipping pull-ups 

+ 5 bar MU foot TAP 

+ 5 jump to bar from squat 

B)

Strenght & Conditioning

EMOM - 4'

1 a 4 Bar MU

(adaptações: 4 C2B//6 pull-ups//8 push-ups)

DEADLIFT - 15'

8 (50% PR)

6 (65%)

4 (75%)

2 (85%)

1 (95%)

1 (100%)

C)

WOD

EMOM - 21' 

1° min: 15 unbroken wall balls (20/14)

2° min: 20 DU + 6 pull-ups

3° min: 6 burpees box jump over

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

ENDURANCE 

A)

Warm-up - 15'

Dynamic mobility and activation - 5'

*aquecimento para corrida

Depois:

1 milha run - 10'

B)

WOD

Time de 3:

210 wall balls (20/14)

210 American swings KB (24/16)

210 jump lunges 

Time cap: 40'

(trocar de movimento somente depois de 7 reps)

WOD 24/11/2016 - quinta-feira

A)

Warm-up

2 Tabatas - 8'

- Russian baby makers 

- 10 squat plate 3" pausa (15/10)

- psoas pulse D

- psoas pulse E

B)

Strenght & Conditioning

Heavy single -8'

FRONT SQUAT

EMOM - 3'

2 muscle clean (aumentando a carga)

EMOM - 4'

2 power clean (aumentando a carga)

EMOM - 6'

A cada 1'30:

1 clean (75%-85% PR)

EMOM - 8'

A cada 2':

1 clean (85%+)

C)

WOD

2.000m row

Ou

2.000m run

Time cap: 15'

WOD 23/11/2016 - quarta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

Snatch

B)

Strength & Conditioning

EMOM - 3'

2 drop snatch (45/35)

EMOM - 4'

2 snatch balance (aumentando a carga)

EMOM - 4'

1 snatch (55%-65% do PR)

EMOM - 4'

1 snatch (65%-75%)

EMOM - 4' 

1 snatch (75%-85%)

*Treinar o pior snatch

C)

WOD 

Running clock - 24'

Em 3': 

400m run + max power clean (185/125)

Rest 3'

4 rounds 

*Anotar o máx de PC de cada round individualmente

WOD 22/11/2016 - terça-feira

A)

Warm-up - 8'

2 Tabatas:

*wrist pulse

*incline push-up on box

*kick to handstand 

*wall facing split handstand hold 

B)

Strength & Conditioning - 18'

EMOM - 18'

A cada 1'30:

*Construir heavy single C&J

C)

WOD

50 DU

40 wall balls (20/14)

30 pull-ups

3 rounds for time

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

ENDURANCE 

A)

Warm-up

3 rounds:

100m run

rest 1' 

200m run

rest 1'

300m run

rest 1'

(= 1 round)

B)

WOD

30 cal row 

15 burpees

30 sit-ups (butterfly) 

15 wall balls (20/14)

3 rounds for time

WOD 21/11/2016 - segunda-feira

A)

Warm-up 

AMRAP - 12'

Em dupla:

- carrinho de mão (vai e volta na extensão do box)

Individualmente:

- 5 strict ring pull-ups

- 10 PVC pass through

- 10 plank with scapular retraction 

- 5 thrusters (45/35)

B)

Preparar movimentos treino

C)

Conditioning WOD

Running clock

*Min 1 ao 10:

3 rounds:

100m run 

9 thrusters (115/75)

6 HSPU 

*Min 10 ao 20:

2 rounds:

200m run 

12 SOH (155/105)

9 T2B

*Min 20 até terminar (for time)

1 round:

300m run 

10/12 rings MU (10 mulheres e 12 homens)

9 squat clean (185/125)

(adaptação MU: 30/36 pull-ups)

WOD 18/11/2016 - sexta-feira

A)

Warm-up

EMOM - 5'

5 front squats (35/45)

*pode aumentar a carga

B)

Strength & Conditioning

*sair do rack (arumentar a carga)

EMOM - 10'

1-2 front squat (90% PR)

Depois:

Construir 85% PR snatch - 10'

*qualquer snatch

C)

Conditioning WOD 

15 snatch (85% PR)

*Cada vez que quebrar = 10 burpees over bar

(time cap: 10')

D)

WOD 

AMRAP - 4'

5 hang squat snatch (135/95)

10 burpees over bar

 

Rest 2'

AMRAP - 4'

10 power clean (185/125)

20 pull-ups

Rest 2'

AMRAP - 4'

15 box jumps over 

30 wall balls (20/14)

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

ENDURANCE 

A)

Warm-up

10 TGU

10 KB complex swing-catch-squat-press

B)

WOD 

EMOM - 30'

1° min: 30 DU

2° min: 12 unbroken wall balls (20/14)

3° min: 12 box jumps over 

4° min: max sit-ups (butterfly)

5° min: 10 swings + gobblets (24/16)

WOD 17/11/2016 - quinta-feira

A)

Warm-up 

100 DU ou 300 SU

+

TABATA 4'

Jerk grip push press behind the neck (35/45)

Jerk grip OHS (35/45)

B)

Strength & Conditioning - 16'

1 RM split jerk (sai do rack)

C)

WOD 

AMRAP - 3'

Ring MU (adaptações: bar MU/C2B/pull-up/push-up)

Depois: 

400m row

10 GOH (155/105)

20 T2B

30 wall balls (30/20)

3 rounds for time

WOD 16/11/2016 - quarta-feira

A)

Warm-up

AMRAP - 6'

10 jump squats

20 lareral lunges

10 wrist pulse

20 psoas pulse (10D/10E)

10 squat clean (35/45)

B)

Strength & Conditioning - 27'

*sugestão: fazer "squat" 

EMOM - 8'

1 hang clean + 1 clean (75%-85% PR)

EMOM - 6'

1 clean (90%-95%)

EMOM - 3'

2 clean pull (95%-105%)

DEADLIFT - 10'

5 (100% PC)/4/3/2/1 

*aumentar a carga

C)

WOD 

AMRAP- 10'

6 front squats (225/155) - sair do chão

30 DU

rest 2'

Em duplas (dividir a metragem como quiser):

200m farmer walk (24/16)

200m partner carry (bear hug)

2 rounds for time

WOD 14/11/2016 - segunda-feira

A)

Warm-up

TABATA 4'

PVC pass through 

Plank with scapular retraction 

Snatch push press (35/45)

OHS (35/45)

B)

Strength & Conditioning - 22'

EMOM - 4'

3 a 5 sot presses (35/45)

EMOM - 6'

aumentando a carga

2 a 3x: 1 snatch push press + 1 OHS 

(2" pausa posição recebimento)

EMOM - 8'

aumentando a carga

1 hang squat snatch + 1 power snatch 

(2" pausa recebimento do power)

EMOM - 4'

3 push-presses (saindo do chão)

C)

WOD 

Running clock 

EMOM - 30'

A cada 10':

400m run 

20 OHS (115/75)

15 pull-upsWOD

*Anotar tempo de cada round;se não conseguir terminar, anotar os reps

WOD 11/11/2016 - sexta-feira

A)

Warm-up 

TABATA 4'

- mountain climb 

- shoulder TAP 

- sit-up remador 

- dog stretch

B)

Strenght

4 rounds not for time: 

3 TGU D + 3 TGU E (aumentando a carga)

* anotar a carga que fechou a sequência

C)

WOD 

21 power clean (95/65)

18 front squats

15 push presses

12 thrusters 

9 C&J

12 thrusters 

15 push presses 

18 front squats

21 power clean 

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

ENDURANCE 

A)

Warm-up 

EMOM - 15' 

1° min: 16 step lunges

2° min: 14 russian swings KB 

3° min: 12 kipping pull-ups 

4° min: 10 mountain climbs 

5° min: 8 thrusters KB

B)

Movimentos do WOD

C)

"Chris Kyle Memorial WOD "

4 pistols

25 American swings (24/16)

50 push-ups

75 pull-ups

50 push-ups

25 American swings 

4 pistols

WOD 10/11/2016 - quinta-feira

A)

Warm-up - 6'

Dynamic mobility and activation 

3 rounds:

10 barbell front rack stretch

30"D 30"E psoas pulse 

10D/10E banded walk 

B)

Strength & Conditioning - 27'

EMOM - 5' (aumentando a carga)

2 front squat + 2 half front squat 

* tirar toda a carga p/ começar o próximo 

EMOM - 2'

5x 1 tall clean + 1 power clean (45/35)

EMOM - 2'

5x 1 tall clean + 1 power clean (65/45)

EMOM - 4'

2 power clean (aumentando a carga)

EMOM - 4'

1 power clean (aumentando a carga)

EMOM - 6'

1 squat clean (aumentando a carga) 

EMOM - 4'

1 clean pull

C)

WOD 

AMRAP - 12'

5 strict C2B 

40m farmer walk KB (24/16)

*2x ida e volta na extensão total do box

WOD 9/11/2016 - quarta-feira

A)

Warm-up 

EMOM - 9'

1° min: 30 shoulder TAP 

2° min: 10 diamond push-ups 

3° min: 10 GOH barbell (45/35)

B)

Strength & Conditioning - 10'

3 rounds:

8 DB bench press 

8 supinated grip barbell row

C)

WOD 

Running clock 

1' ao 10' 

400m run + 20 GOH (155/105)

*descansa o resto do minuto até 10'

10' ao 20'

400m run + 60 wall ball (30/20)

*descansa o resto do minuto até 20'

20' até terminar

400m run + 20 MU ring (adaptação: 20 MU bar/30 C2B/40 pull-ups)

*anotar o tempo quando completar

WOD 8/11/2016 - terça-feira

A)

Warm-up 

Dynamic mobility and activation 

5 rounds:

10 wrist pulse 

10 frog stretch 

10 T spine pulse on box 

10 KB lat stretch 

10 PVC pass through

B)

Strength & Conditioning - 20'

EMOM - 2'

5 tall snatch (45/35)

*treinar velocidade na queda - agachar

EMOM - 2'

5 tall snatch (65/45)

EMOM - 4'

3 high hang snatch (50% PR )

EMOM - 4'

1 high hang snatch + 1 hang snatch (60%)

EMOM - 4'

1 hang snatch + 1 squat snatch (70%)

EMOM - 4'

1 snatch high pull + 1 squat snatch (80%)

C)

WOD 

500m row

30 DU

15 push-presses (115/75)

5 rounds (rest 2' entre eles)

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

ENDURANCE 

A)

Warm-up 

TABATA - 4'

- air squat 

- mountain climb 

- dog stretch 

- sit-up (butterfly)

B)

Conditioning WOD 

AMRAP - 12'

200m run 

20 GOH plates (45/35)

20 burpees on the plate

C)

WOD - Time de 3

AMRAP - 30'

- Atleta A: 400m run 

- Atleta B: máx DU (RX) ou SU (SC)

- Atleta C: rest

*anotar o número de pulos de corda

WOD 7/11/2016 - segunda-feira

A)

Warm-up 

TABATA - 4'

Wall facing split handstand hold

Wrist pulse

Front squat (45/35)

PVC pass through

B)

Skills & drills - 10'

3 rounds:

20m handstand walk 

(vai e volta na extensão total do box)

*Se necessário pedir assistência p/ o parceiro

3 rounds:

5 strict HSPU 

Quem não conseguir fazer o strict treinará a proficiência no movimento

C)

Strength & Conditioning - 12'

Heavy complex:

1 clean pull + 1 squat clean +1 jerk

*Anotar a carga

D)

WOD

2 MU

4 hang snatch (135/95)

8 burpees

10 C2B pull-ups

5 rounds for time

WOD 4/11/2016 - sexta-feira

A)

Warm-up - 8'

2 rounds:

20 step lunges 

20 reverse lunges 

20 lateral lunges 

20 shoulder presses opener (45/35)

B)

Strength & Conditioning - 6'

3 rounds:

6 a 10 C2B pull-ups 

*Preservar a qualidade do movimento

Jerk balance - 6'

3 rounds:

3 rep jerk balance com ênfase no footwork 45-35

Split jerk

EMOM - 8'

Saindo do rack

1 Split jerk (75% a 85% PR)

Back squat - 10'

5 (80% PR) 

3 (85%)

1 (90%)

10 (60%)

C)

WOD

EMOM - 14'

1° min: 1 hope climb ou 3 wall climbs 

2° min: 10 push presses (115/75)

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

ENDURANCE

A)

Warm-up 

TABATA - 4'

Back squat PVC

Good morning PVC

Back squat (45/35)

Good morning (45/35)

200m run 

TABATA - 4'

OHS Pvc

Sot press PVC

OHS (45/35)

Sot press (45/35)

B)

Strength & Conditioning

AMRAP - 6'

10 OHS (95/65)

10 pull-ups

C)

WOD

1.400m run 

50 wall balls (20/14)

700m run

35 wall balls 

320m run 

20 wall balls 

For time