WOD 1º/6/2017 - quinta-feira

A)

Warm-up

2 rounds:

400m run

30 walking lunges

20 sit-ups (remador)

B)

Strength & Conditioning

EMOM - 12'

1° min: 10 front hack lunges (RX 95/65 - SC 75/55)

2° min: 12 wall balls (20/14)

3° min: 10 T2B

EMOM - 8'

1° min: 10 power cleans T&G (95/65)

2° min: 30 DU / 70 SU

C)

WOD

1.000m run

50 OHS (RX 95/65 - SC 75/55)

*Toda vez que parar = 10 lateral jump over bar

WOD - 31/5/2017 - quarta-feira

A)

Warm-up - 10'

3 rounds:

10 rotações ombro PVC

10 squats + 5 dog strech

10 mountain climbers + 20 back extensions

10 back squats + 10 good morning (45/35)

B)

Strength

Back squat

6x 70%

5x 75%

3x 85%

6x 75%

5x 80

3 RM

C)

WOD

AMRAP - 7'

3-6-9-12-15-18-21

Hang power clean (RX 95/65 - SC 75/55)

Thruster

Rest 4'

AMRAP - 7'

2-4-6-8-10-12-14

Cluster (RX 95/65 - SC 75/55)

Burpees over bar

WOD 30/5/2017 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 40 DU

2° min: 20 sit-ups (v-up)

3° min: 15 russioan swings (20/12)

B)

Strength & Conditioning

Workout - 12'

A cada 4' (3 sets):

10 deadlifts (185/135)

200m run

Rest 4'

21-15-9

American swings (24/16)

Push-up hand release

Time cap: 5'

C)

WOD

AMRAP - 10'

20 burpees box jump over

20 pull-ups

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

ENDURANCE

A)

Warm-up

Tabata

- rotação ombro PVC

- squat

Tabata

- reverse burpee

- hollow rock

B)

Preparar SOH p/ WOD

C)

WOD

800m run

25 SOH (RX 95/65 - SC 75/55)

15 burpees

600m run

20 SOH 

10 burpees

400m run

15 SOH (RX 95/65 - SC 75/55)

5 burpees

200m run

Time cap: 30'

WOD 28/5/2017 - segunda-feira

A)

Warm-up 3 rounds:
12 ativações glúteo c/ elástico
10 squats 3" pausa
8 rolos
6 burpees

B)
Strength & ConditioningFoot work
Tall clean

EMOM - 5'
Squat clean 3" + hang power clean + front squat 3" pausa (55%-65%)

EMOM - 5'
Clean lift off 3" pausa + squat clean (75%-85%)

EMOM - 5'
3 squat cleans (T&G)

C)
WOD
21-15-9
Power clean (RX 155/105 - SC 95/65)
Wall balls (20/14)
Time cap: 10'

WOD 26/5/2017 - sexta-feira

A)

Warm-up 

TABATA - 4'

Dog stretch 

Kipping pull-up 

Step lunge 

Air squat 

+

TABATA - 4'

HSPU hold 

Strict pull-up 

Gobblet squat 

Mountain climber 

+

TABATA - 4'

L-sit hold 

Sit-up (v-up)

Hollow rock 

Back extension 

C)

WOD 

Em duplas:

1.200 m run

+

12 rounds:

8 HSPU (4 p/ cada)

16 pull-ups (8 p/ cada)

24 air squats (12 p/ cada)

+

1.200m run

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

ENDURANCE 

A)

Warm-up

TABATA - 4'

Kipping pull-up 

Air squat 

Jumping jack

Mountain climber 

400m run 

TABATA - 4'

Hollow rock 

Back extension 

Speed climb 

Gobblet squat 

B)

Strength & Conditioning 

Heavy plank (dupla) - 8'

4 sets: 30" hold

C)

WOD 

A cada 4':

400m run

30 American swings (24/16)

Max pull-up

Rest 3'

4 rounds

WOD 25/5/2017 - quinta-feira

A)

Warm-up - 12'

10-8-6 

PVC pass through

OHS 2" pause 

Mountain climber 

+

TABATA - 8'

L-sit hold 

Strict pull-up 

Strict HSPU 

Back squat (45/35)

B)

Strength & Conditioning 

BACK SQUAT 

Set 1: 5 (60% RM)

Set 2: 3 (75%)

Set 3: 1 (85%)

Set 4: 3 (80%)

Set 5: 3 (85%)

Set 6: 2 (90%)

Set 7: 5 (80%)

C)

WOD 

400m run 

50 KB russian swings (24 /16)

10 heavy squat plate (45/35)

3 rounds for time

WOD 24/5/2017 - quarta-feira

A)

Warm-up - 10'

10-8-6

- PVC pass through

- PVC OHS 

- T spine pulse 

- bulgarian split squat (10 cada lado)

+

TABATA - 4'

Narrow grip OHS (45/35)

Drop snatch 

B)

Strength & Conditioning 

EMOM - 6'

2 snatch balance + 1 OHS (aumentar carga até 75% PR) 

B1)

Workout - 6'

A cada 1'30" (4 sets):

3 high hang snatch (65%-70%)

B2)

Workout - 6'

A cada 1'30" (4 sets):

1 high hang snatch + 1 hang snatch (70%-75%)

B3)

EMOM - 6'

1 snatch (75%-85%)

B4)

EMOM - 4'

4 stop halting snatch deadlift (100%)

C)

WOD 

40 DU 

30 wall balls (20/14)

20 T2B 

3 rounds for time

Time cap: 12'

WOD 23/5/2017 - terça-feira

A)

Warm-up - 15'

3 rounds:

10 PVC pass through

30"D/30"E band assisted pec stretch 

30"D/30"E band assisted lat stretch

+

2 rounds:

20 KB around the body (10 cada lado)

10D/10E swings unilaterais

5D/5E military presses 

10 gobblet squats

Waiters walking (reta dentro do box - vai D e volta E)

B)

Strength & Conditioning 

TABATA - 4'

Footwork split jerk

Jerk balance (45/35)

B1)

EMOM - 10'

2 behind the neck jerk (65%-70% PR)

C)

WOD 

AMRAP - 4'

400m run + max HSPU 

Rest 3'

AMRAP - 4'

10 box jumps + 10 C2B

Rest 3'

AMRAP - 4'

5 burpees + 5 thrusters (95/65)

Rest 3'

AMRAP - 4'

30 DU + 10 T2B 

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

ENDURANCE 

A)

Warm-up - 10'

50 jumping jacks 

40 sit-ups (remador)

30 russian swings 

20 mountain climbers 

10 reverse burpees 

B) 

Strength & Conditioning 

EMOM - 8'

1° min: 8 deadlifts (75% PR) 

2° min: 15 push-ups

C)

WOD 

Em trios:

AMRAP 30'

20 burpees 

20 wall balls (20/14)

20 sit-ups (butterfly)

300m run (todos correm juntos)

*Somente 1 integrante do time executa as 20 reps - os outros descansam 

*Revezar os movimentos

WOD 22/5/2017 - segunda-feira

A)

Warm-up 

TABATA - 4'

Dog stretch 

Wrist pulse 

Mountain climber 

Front squat c/ 2" pausa (45/35)

+

EMOM - 4'

1° min: 2 clean high pull + 2 squat clean 

2° min: 2 hang clean pull + 2 hang squat clean

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30"(6 sets):

Tri position clean (50/60% RM)

B1)

Workout - 9'

A cada 1'30"(6 sets):

1 squat clean + 1 hang squat clean + front squat (60%/70%) 

B2)

EMOM - 6'

1 clean pull + 1 squat clean (75&/85%)

C)

WOD 

AMRAP - 3'

Max squat clean (RX 155/105 - SC 115/75)

Rest 3'

Achar 1 RM clean 

Time cap: 5

WOD 19/5/2017 - sexta-feira

A)

Warm-up 

TABATA - 4'

Air squat 

Kipping pull-up 

Handstand hold

Mountain climber 

+

TABATA - 8'

Back squat (45/35)

Pull-up butterfly 

Good morning 

HSPU déficit (2× 25lb ♂/ 1×45♀)

B)

Strength & Conditioning - 15'

Front squat

Set 1 - 5 (55% PR)

Set 2 - 3 (65%)

Set 3 - 1 (75%)

Set 4 - 1 (85%)

Set 5 - 1 (90%)

Set 6 - 1 (95%)

Set 7 - 3 

C)

WOD 

1500m run (3x 460m + 200m)

25 SOH (95/65)

1000m run (2×460m) 

20 SOH (105/75)

500m run (1x 460m) 

15 SOH (135/95)

Time cap: 30'

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

ENDURANCE 

A)

Warm-up 

TABATA - 4'

Dog stretch 

Mountain climber 

Scapular push-up

Kipping pull-up 

200m run 

TABATA - 4'

Power clean (45/35)

Biceps curls 

Russian swing 

Kipping pull-up (repete)

B)

Strength & Conditioning 

Workout - 10'

A cada 2' (5 sets)

Power clean 2. 2.2 (135/95)

*Rest max 10" entre os doubles 

C)

WOD 

Workout - 15'

A cada 5' (3 sets):

100 DU

30 American swings (24/16)

15 pull-ups 

*Anotar cada round

WOD 18/5/2017 - quinta-feira

A)

Warm-up - 10'

50 step lunges 

40 sit-ups (remador)

30 russian swings 

20 push-ups

10 reverse burpees 

B)

Skills and drills - 20'

Prática de movimentos ginásticos

Pull-up (kipping/butterfly)

Bar MU (entrada no movimento)

Ring MU (balanço e entrada)

HSPU

etc.

C)

WOD 

15-12 9

Thruster (135/95)

Burpee facing bar over barbell

WOD 17/5/2017 - quarta-feira

A)

Warm-up - 15'

10-8-6: 

Pvc pass through

Dog stretch 

T spine pulse 

+

3 rounds: 

- single arm DB deadlift 5d/ 5e 

- single arm DB row 5d/5e

- prone DB skull crushers 10 

* tríceps testa deitado no chão 

+

TABATA - 4'

Footwork do split jerk

Jerk balance (45/35)

B)

Strength & Conditioning 

EMOM - 12'

Sai do rack

1 behind the neck jerk (65%-75%)

C)

WOD 

AMRAP - 20'

10 deadlift (275/185)

15 C2B 

20 box jumps

400m run (2x 200m)

WOD 16/5/2017 - terça-feira

A)

Warm-up - 6'

10 wrist pulse 

10 wrist stretch version 1

10 scapular push-ups

10 push-ups 

10 sit-ups (v-up) 

10 jump squats 

2 rounds 

+

EMOM - 8'

1° min: 40 DU 

2° min: 16 handstand thigh taps

B)

Strength & Conditioning 

Workout - 6'

A cada 2' (3 sets):

3 high hang clean + 3 front squats (55% do RM)

B1)

Workout - 6'

A cada 2' (3 sets):

2 hang clean + 2 front squats (65%)

B2)

Workout - 9'

A cada 1'30" (6 sets):

1 hang clean + 1 front squats (75%)

C)

WOD 

Workout - 20'

A cada 5' (4 sets):

200m run 

10 burpees box jump over 

10 KB snatches (24/16)

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

ENDURANCE 

A)

Warm-up - 10'

3 rounds:

60 SU 

30 step lunges 

10 mountain climbers

B)

Conditioning WOD 

AMRAP - 4'

400m run 

Max burpee 

Rest 3'

AMRAP - 4'

400m run 

Max box jump 

Rest 3'

AMRAP - 4'

400m run 

Max burpee box jump 

C)

WOD 

150 OH step lunges (45/35 plate)

*Toda vez que parar = 10 jump squats

Time cap: 12'

WOD 15/5/2017 - segunda-feira

A)

Warm-up - 15'

460m run 

+

3 rounds:

6D/6E hawaiian squat

10 T spine pulse 

10 PVC pass through 

10D/10E banded lateral 

+

3 rounds: 

6D/6E bulgarian split squat

6-8 DB Z presses 

4-6 ring dips

B)

Strength & Conditioning 

TABATA - 4'

45/35:

*Snatch push press

*Good morning 

*Drop snatch 

*Narrow grip OHS 

B1)

EMOM - 5'

Sai do rack:

2 snatch balance (2" pausa embaixo)

*pode subir carga

B2)

Workout - 6'

A cada 1'30" (4 sets)

3 High hang snatch (60%-65%)

B3)

Workout - 9'

A cada 1'30" (6 sets)

High hang snatch + hang snatch (65%-70%)

B4)

EMOM - 4'

1 rep: 4 stop halting snatch deadlift (100%)

C)

WOD 

1 km run ou 1.300m row ou 2 km bike

Time cap - 8'

*Comparar resultado semana passada

WOD 12/5/2017 - sexta-feira

A)

Warm-up - 10'

10-8-6

Reverse burpee 

Psoas pulse D /E

T spine pulse 

Back squat (45/35)

B)

Strength & Conditioning - 20'

Back squat

Set 1: 5 (60% PR) 

Set 2: 3 (70%)

Set 3: 1 (85%)

Set 4: 3 (80%)

Set 5: 3 (85%)

Set 6: 7 (75%)

Set 7: 7 (75%)

C)

WOD 

1.500m row ou 1.200m run

20 snatches (135/95)

40 T2B 

20 snatches 

1.500m row ou 1.200m run

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

ENDURANCE 

A)

Warm-up 

TABATA - 4'

Mountain climber 

GOH plate (15/10)

TABATA - 4'

Thruster (45/35)

Kipping pull-up 

TABATA - 4'

KB deadlift (24/16)

Plank Scapular retraction 

B)

Preparar movimentos e carga p/ treino 

C)

WOD

Em duplas (mistas ou não)

AMRAP - 30'

50 DU 

40 wall balls (20/14)

30 KB swings (24/16)

20 burpees

10 pull-ups 

Regra:

*Cada integrante tem que completar todas as reps para poder trocar. 

Ex.:

Aluno A começa no DU enquanto Aluno B conta

Aluno B vai p/ WB enquanto Aluno A conta

Aluno A vai p/ KB swing e Aluno B conta

Aluno B vai p/ burpee e Aluno A conta

Aluno A vai p/ pull-up e Aluno B conta

- recomeça com aluno B no DU e assim sucessivamente

- é obrigado a descansar e contar as reps

WOD 11/5/2017 - quinta-feira

A)

Warm-up - 10'

50 jumping jacks

40 step lunges 

30 sit-ups (remador)

20 mountain climbers 

10 air squats (com 2 insistências)

B)

Strength & Conditioning 

EMOM - 4'

3 bar MU 

5 front squats (75/55)

B1)

3 RM front squat - 20'

*set 1 = 5 (55% PR) 

*set 2 = 3 (65%)

*set 3 = 1 (75%)

*set 4 = 1 (85%)

*set 5 = 1 (90%)

*set 6 =1 (95%)

*set 7 = 3 RM 

C)

WOD 

Workout - 15'

A cada 3' (5 sets)

50 DU 

20 burpees

WOD 10/5/2017 - quarta-feira

A)

Warm-up - 12'

Dynamic mobility and activation 

3 rounds:

*Twisted Cross stretch 30"D / 30" E

*Wall slide 6 reps

*Y / T / W 6 reps cada

*Med ball hamstring curls 8/10 reps

*Back extension 10 reps

B)

Strength & Conditioning - 6'

*Single arm deadlift (DB ou KB) 6 reps cada lado

*Single arm row 6-8 reps cada braço 

3 rounds 

B1)

TABATA - 4'

* Footwork do split jerk

*Jerk balance (45/35)

B2)

Workout - 18'

A cada 1'30" (12 sets):

1 split jerk (construir carga)

C)

WOD 

AMRAP - 8'

4 snatches (135/85)

8 bar MU homens / 8 C2B mulheres 

12 T2B 

16 pistols

WOD 9/5/2017 - terça-feira

A)

Warm-up 

TABATA - 4'

Mountain climber

Reverse burpee 

B)

Strength & Conditioning 

EMOM - 12'

*30/40 DU 

*Nose to wall handstand hold 45"

*10 box jumps

B1)

Workout - 6'

A cada 2' (3 sets):

3 high hang clean + 3 front squats (50%-55% PR clean)

B2)

Workout - 12'

A cada 2' (6 sets):

2 hang clean + 2 front squats (60%-65%)

B3) 

Workout - 6'

A cada 1'30" (5 sets)

2 clean lift off + 1 clean deadlift (100%)

*sai do chão até os joelhos 2x + 1 deadlift visando o caminho da barra no clean

*corrigir estifadas 

C)

WOD 

80 DU

25 KB swings (24/16)

20 thrusters (95/65)

80 DU 

20 KB swings 

15 thrusters 

80 DU 

15 KB swings 

10 thrusters

Tima cap: 10'

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

ENDURANCE 

A)

Warm-up 

TABATA - 8'

* Skip kan kan (alternado)

* PVC pass through 

* Squat jump 

* Push-up 

B)

Conditioning WOD 

Workout - 10'

A cada 2' (5 sets)10 box jumps over 

10 HSPU 

C)

WOD 

4 rounds for time:

460m run + 15 pull-ups