WOD 28/4/2017 - sexta-feira

A)
Warm-up - 10'200m run
3 wall climbs
6 shoulder presses opener (45/35)
9 front squats (45/35)
3 rounds

B)
Strength & Conditioning Workout - 16'
A cada 2' (8 sets):
1 front squat + 1 split jerk (sai do rack)
Set 1 e 2: 70% PR C&J
Set 3 e 4: 75%-80%
Set 5 e 6: 80%-85%
Set 7 e 8: 85%-90%

C)
WOD 1AMRAP - 12'
200m run
15 thrusters (95/65)
5 MU

WOD 2AMRAP - 10'
2 rope climbs
20 OH step lunges (95/65)

WOD 3400m farmer walk - KB/DB (24/16)
For time
*2x percurso 200m

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

ENDURANCE

A)
Warm-up3 rounds:
200m run
10 shoulder presses (45/35)
10 push-ups
20 sit-ups V-up

B)
Strength & Conditioning Workout - 9'
A cada 1'30" (6 sets):
1 push press + 1 push jerk (construir carga e sair do rack)

B1)
EMOM - 8'
1 power clean + 1 split jerk (iniciar com a carga que terminou o B / pode progredir carga)

C)
WOD
100 DU/300 SU
50 box jumps
50 burpees
50 wall balls (20/14)
For time

WOD 27/4/2017 - quinta-feira

A)

Warm-up - 10'

20" executa / 10" descansa

Incline T raise 

Incline Y raise 

Incline I raise 

2 rounds 

+

*Biceps curls 5D/5E

*Tríceps extension 5/5

*Single arm deadlift 5/5

*Landmine row 5/5 (pés paralelos) 

3 rounds 

B)

Strength & Conditioning 

EMOM - 12'

1 split jerk (construir carga até 75% PR) 

C)

WOD 

Workout - 20'

A cada 5' (4 sets):

200m run

10 burpees T2B (1/1)

3 MU (adaptações: 6 C2B ou 9 pull-ups)

WOD 26/4/2017 - quarta-feira

A)
Warm-upTABATA - 8'
*Reverse lunge com pé da frente apoiado na anilha de 45lb e elevação do joelho contrário qdo retorna.
- 20" D
- 20" E
*Elevação do quadril (pelves) com KB e pés apoiados na anilha de 45lb
*squat hold KB

B)
Strength & Conditioning 5' para achar a carga que começará o EMOM de front squat

B1)EMOM - 10'
Achar 1 RM front squat
*RM é diferente de PR

B2)Workout - 18'
A cada 2' (9 sets)
Achar 1 RM clean
*anotar se foi power clean ou squat clean
C)
WOD
20 HSPU
40 DU
3 rounds for time
Time cap: 12'

WOD 25/4/2017 - terça-feira

A)

Warm-up - 10'

10-8-6:

PVC pass through

Reverse burpee pistol 

+

1' D/1' E

Mashing you pec 

Banded triceps stretch

Banded distracted pec stretch 

B)

Strength & Conditioning 

EMOM 8' (8 sets)

Snatch balance - construir um heavy single (sai do rack) 

B1)

Workout - 15'

A cada 1'30" (10 sets):

SNATCH - construir um heavy single 

*Heavy single é diferente de RM que é diferente de PR

C)

WOD 1

EMOM - 5'

3 pull-up + 2 C2B + 1 MU bar

WOD 2

EMOM - 6'

10 unbroken wall balls (20/14)

WOD 3

EMOM - 7'

20 DU + 8 push-ups

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ENDURANCE 

A)

Warm-up 

EMOM - 12'

1° min: 30 jumping jacks

2° min: 16 step lunges

3° min: 12 American swings 

4° min: 10 front squats (45/35)

B)

Conditioning WOD 

AMRAP - 3'

Max. burpee 

Rest 1'

AMRAP - 2'

Max. burpee

Rest 1'

AMRAP - 1'

Max. burpee 

*Anotar as quantidades de cada round separadamente 

C)

WOD 

AMRAP - 18'

10 front squats (95/65)

10 box jumps over

15 T2B 

200m run wall ball (20/14)

WOD 24/4/2017 - segunda-feira

A)

Warm-up - 16'

2.100m run (3x 700m)

+

TABATA - 4'

45/35

Reverse lunge (barra nas costas)

Good morning 

B)

Strength & Conditioning 

B1)

TABATA - 4'

HSPU 

*anotar somatório final

B2)

TABATA - 4'

Stationary dip (paralela) (homens)

Diamond push-up (mulheres)

*anotar somatório final 

B3)

TABATA - 4'

Heavy push-up em dupla

45lb plate homens / 25lb plate mulheres

(são 4 rounds para cada um da dupla)

*anotar o somatório final

B4)

Workout - 12'

A cada 2' (6 sets):

3 back squats (chegar até 85% PR) 

C)

WOD 

1 RM SNATCH 

*usar todo o tempo final do treino e construir o RM

*aumentar, preferencialmente, de 5lb em 5lb

*anotar se foi power snatch ou squat snatch

WOD 20/4/2017 - quinta-feira

A)

Warm-up 

TABATA - 8'

Wall climb 

Donkey kicks 

Nose to wall handstand hold 

Single leg thigh taps 

B)

Skills and drills - 10'

Wall facing handstand marching 

+

Walking handstand (em dupla)

C)

WOD 

AMRAP - 6'

700m run 

Max KB swing (24/16)

Rest 4'

3 rounds:

15 wall balls (20/14)

15 deadlifts (185/155)

10 burpees box jump over 

10 HSPU

WOD 19/4/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

PVC OHS 

Wrist pulse 

T spine pulse 

+

TABATA - 4'

Power clean (45/35)

Good morning 

Power snatch 

Snatch balance 

B)

Strength & Conditioning 

5' para construir a carga 135/95 de power snatch 

B1)

EMOM - 5'

4 power snatches 

Rest 5'

B2)

EMOM - 3'

3 squat snatches 

Rest 5'

B3)

EMOM - 5'

2 power clean + 1 front squat (135/95)

C)

WOD 

30 C2B 

30 box jumps 

30 C2B 

400m run

10 hang power clean (135/95)

400m run

10 hang power clean

For time

WOD 18/4/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Step lunge

Candlestick roll to pistol squat 

Wrist pulse 

T spine pulse 

+

TABATA - 4'

Squat clean (45/35)

Jerk

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30" (6 sets)

1 front squat (construir carga até 95% PR) 

B1)

Workout - 10'

A cada 2' (5 sets)

1.1.1 C&J (construir 1 heavy triple) 

obs.: 1.1.1 = não pode dar + que 10 seg de intervalo entre as reps

B2)

Workout - 6'

A cada 2' (3 sets)

1 C&J (carga q terminou o heavy triple)

B3)

Workout - 6'

A cada 2' (3 set

3 C&J (80% heavy triple)

*barbell cycling

C)

WOD 

9-7-5

MU 

Squat snatch (115/75)

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

ENDURANCE

A)

Warm-up 

50 split jacks 

40 air squats

30 sit-ups butterfly 

20 thruster (45/35)

10 burpees touch bar 

B)

Strength & Conditioning 

AMRAP - 4'

6 FS (115/75 RX - 95/65 SC)

12 box jumps

Rest 4'

AMRAP - 4'

12 FS (95/65 RX - 75/55 SC)

6 box jumps 

C)

WOD 

400m run

30 wall balls (20/14)

10 pull-ups

20 wall balls

15 pull-ups

10 wall balls

20 pull-ups

400m run 

For time

WOD 17/4/2017 - segunda-feira

A)

Warm-up

Dynamic mobility and activation 

3' shoulder mash 

10-8-6-4:

T spine pulse on box 

PVC pass through in squat 

PVC OHS 

A1)

EMOM - 3':

2-3 weighted supinated grip pull-up 

B)

Strength & Conditioning 

EMOM - 10' (10 sets)

1 snatch balance + 1 OHS (progredir carga)

B1)

Workout - 9'

A cada 1'30" (6 sets):

1 snatch pull + 1 snatch (construir 1 heavy complex)

B2)

EMOM - 9' (9 sets):

1 snatch pull + 1 power snatch (85% heavy complex)

C)

WOD 

EMOM - 15'

1° min: 35 DU 

2° min: 10 HSPU 

3° min: 3 burpee pull-up + 3 T2B

WOD 13/4/2017 - quinta-feira

A)

Warm-up 

TABATA - 8'

- T spine pulse on box 

- Shoulder opener 

- Ring pull-up 

- Ring dip

*pode começar em posições alternadas 

B)

Strength & Conditioning 

EMOM - 6'

1-2 strict MU ou 3 MU 

B1)

Back squat (8')

Set 1: 5 (65% PR)

Set 2: 3 (75%-80%)

Set 3: 1 (85%-90%)

*descanso max: até 2'' entre os sets 

B2)

Workout - 10'

A cada 2' (5 sets):

2 back squats (85% do PR)

C)

WOD

Workout - 20'

A cada 5' (4 sets):

400m run 

15 wall balls (30/20)

10 sit-ups V-up

WOD 12/4/2017 - quarta-feira

A)

Warm-up - 10'

10-8-6

- PVC pass through 

- PVC OHS 

- barbell good morning 

- barbell deadlift 

+

3 rounds:

5/5 biceps curl

5/5 triceps extension 

5 DB Z press 

B)

Strength & Conditioning 

EMOM - 5'

3-7 strict HSPU 

B1)

EMOM - 12'

1 behind the neck jerk 

*treinar split jerk e push jerk 

C)

WOD 

10 deadlifts (275/225 RX - 225/185 SC) 

20 pull-ups

30 box jumps

40 russian swings (24/14)

50 DU 

40 russian swings 

30 box jumps

20 pull-ups

10 deadlifts

For time

WOD 11/4/2017 - terça-feira

A)

Warm-up - 10'

10-8-6-4:

- air squat 

- wrist pulse

- mountain climb 

- reverse burpee pistol (não precisa subir no pistol, somente parar na posição para 

mobilizar tornozelos)

B)

Strength & Conditioning

Workout - 12'

A cada 2':

2 front squats 

*construir carga até 90% PR 

Workout - 12'

A cada 2':

1 mid thigh clean + 1 clean 

*construir carga 

Workout - 10'

A cada 2':

1 clean 

*construir carga

C)

WOD 

AMRAP - 5'

5 MU (adaptação: 8 ring dips ou 16 triceps push-ups)

10 clean (155/105)

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

ENDURANCE

A)

Warm-up

2 rounds: 

460m run 

15 burpees 

200m run 

B)

Strength & Conditioning

3 rounds not for time: 

10/10 shoulder presses (lunge position)

10/10 single arm row 

10/10 bulgarian split squat 

10 strict T2B 

C)

WOD

150 DU ou 450 SI

125 walking lunges 

100 American swings (24/16)

75 sit-ups butterfly 

50 box jumps over 

25 wall balls (20/14)

For time

WOD 10/4/2017 - segunda-feira

A)

Warm-up - 6'

Dynamic mobility and activation 

- liberação, mobilidade e alongamento p/ peitoral (lacrose ball, elásticos, PVC)

- preparar p/ snatch

EMOM - 5'

3 supinated grip pull-ups + 3 pronated grip pull-ups + 3 kipping swings 

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30:

1 snatch balance + 1 OHS 2" pause bottom position 

Workout - 9'

A cada 1'30:2 pause snatch 

*a pausa é no joelho

*construir heavy double (HD)

Workout - 10'

A cada 2':

2 pause snatch (90% HD) 

C)

WOD 

EMOM - 14'

1° min: 8 DB burpee box step over (50/35)

2° min: 3 T2B + 2 bar MU 

Extra

Sessão complementar:

2 rounds: 1 km row

WOD 7/4/2017 - sexta-feira

A)

Warm-up 

TABATA - 4'

- Mountain climb 

- Reverse burpee 

B)

Strength & Conditioning - 10'

BACK SQUAT 

5 (60%-70%)

Rest máx 2'

3 (70%-80%)

Rest máx 2'

1 (80%-90%)

Workout - 8'

A cada 2':

BACK SQUAT 

3 (80%)

C)

WOD 

AMRAP - 4'

4 hang squat clean (165/115)

6 burpees over bar 

Rest 3'

AMRAP - 6'

6 OHS (135/95)

3 MU

Rest 3'

Workout - 8':

Max km run ou cal row

*Correr no circuito de 200m p/ facilitar a contagem

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

A)

Warm-up 

TABATA - 4'

PVC pass through 

Shoulder press (45/35)

Hollow rock 

Plank shoulder tap

B)

Skills and drills 

Kipping pull-up

C)

Strength & Conditioning 

EMOM - 10'

1° min: 10 push presses (115/75)

2° min: 10 burpees over bar 

D)

WOD 

AMRAP - 10'

15 wall balls (20/14)

30 American swings (24/16)

WOD 6/4/2017 - quinta-feira

A)

Warm-up 

TABATA - 4'

- Air squat

- Sit-up v-up 

- Mountain climb

- Reverse burpee

+

TABATA - 4'

- Good morning (45/35)

- Back shoulder press

- Deadlift

- Hang power clean

B)

Montar carga do treino

C)

WOD

AMRAP - 20'

10 deadlifts (155/105)

5 hang power clean

3 SOH

50 DU

20 box jumps

15 burpees 

10 T2B

50 DU

WOD 5/4/2017 - quarta-feira

A)

Warm-up 

TABATA - 8'

- bulgarian split squat D 

- bulgarian split squat E 

- single leg deadlift KB D

- single leg deadlift KB E

B)

Strength & Conditioning 

EMOM - 6'

1° min: 5 deadlifts (50% PR)

2° min: 10 dimmels deadlift 

Workout 12'

A cada 2':

CLEAN

Set 1 ----------- 3 (60%)

Sets 2 e 3 ----- 2 (70%)

Sets 4 e 5 ----- 1 (90%)

Set 6 ----------- 1 (95%+)

C)

WOD 

EMOM - 12'

1° min: 20 DU 

2° min: 5 thrusters (135/95)

3° min: 10 C2B

WOD 4/4/2017 - terça-feira

A)

Warm-up

TABATA - 8'

PVC pass through 

DB Z press 

Snatch push press (45/35)

Hang power snatch (45/35)

B)

Strength & Conditioning 

Workout - 12'

A cada 2':

1-2 jerks

C)

WOD 

AMRAP - 4'

8 power snatches (135/95)

10 box jumps

 

Rest 4'

AMRAP - 4'

8 power snatches (115/75)

10 box jumps 

Rest 4'

AMRAP - 8'

10 push presses (95/65)

10 T2B 

10 hand release push-ups 

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

ENDURANCE 

A)

Warm-up 

10-8-6-4

PVC pass through

PVC perna p/ frente e trás 

Dinamic plank

Jump squat 

B)

Strength & Conditioning

Workout - 6'

A cada 1'30":8 burpees touch bar

8 plates GOH (45/25)

EMOM - 8'

1° min: 10 T2B 

2°min: 15 gobblet squats (24/16)

C)

WOD 

AMRAP - 12'

6 power clean (135/95)

12 box jumps

18 jumping lunges

WOD 3/4/2017 - segunda-feira

A)
Warm-up 
TABATA - 8'
- Russian baby makers 
- Wrist pulse
- Front squat 2" pause (45/35)
- Hang power clean (45/35)

B)
Strength & Conditioning - 36'
Workout - 12'
A cada 2':
3 front squats (sai do rack)
*construir carga até 85% PR 

Workout - 12'
A cada 2':
2 hang clean (70% PR)

Workout - 12'
A cada 2':
2 squat clean (75% PR)

C)
WOD 
1 km run ou 1.200 m row