WOD 1º/8/2017 - terça-feira

A)

Warm-up

TABATA - 8'

Death march (DB/KB)

Reserve snow angel

American swing 

Strict pull-up

B)

Strength & Conditioning

EMOM - 3'

3/4 jerk balance (45/35)

B1)

Workout - 6'

A cada 2' (3 sets):

2 C&J (80%)

B2)

Workout - 8'

A cada 2' (4 sets):1 C&J (90%)

C)

WOD

AMRAP - 20'

3 bar MU

5 power clean (185/135)

7 box jumps over

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ENDURANCE

A)

Warm-up

4' DU e variações (knee-up/running/twist)

+

TABATA - 4'

Front squat (45/35)

Front squat hold

B)

Strength & Conditioning - 18'

Front squat

Set 1, 2, 3 e 4 = 3 (70%)

Set 5 e 6 = 2 (80%)

Set 7 e 8 = 1 (90%)

C)

WOD

1.600m run (2x 700m + 200m)

150 DU

50 burpees

800m run (2x 400m)

100 DU

35 burpees

400m run (2x 200m)

50DU

20 burpees

For time

WOD 31/7/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

Air squat

PVC good morning

Back squat (45/35)

Mountain climb

B)

Strength & Conditioning - 15'

*5' construir carga p/ começar back squat

B1)

Back squat (5 sets)

3-3-3-3-3 (85%-90%)

B2)

Conditioning WOD

*3' construir carga do treino

Snatch (95/65)

+

EMOM - 12'

1° min: 15/12 cal row

2° min: 20 DU + 10 C2B

3° min: 4 burpees over bar + 4 hang squat snatches (95/65)

4° min: rest

C)

WOD

15 cal row

30 DU

10 C2B

5 burpees over bar

5 hang squat snatches (135/95)

3 rounds for time

WOD 28/7/2017 - sexta-feira

A)

Warm-up

AMRAP - 10'

200m run

10D/10E bulgarian split squats

4 TGU (2D/2E)

20 cossack squats

B)

Strength & Conditioning

Workout - 9'

A cada 1'30" (6 sets):

Heavy complex: 2-position snatch (mid thigh + 2" below the knee)

*Construir carga

B1)

Workout - 18'

A cada 2' (9 sets):

Squat snatch

Sets 1, 2 e 3 = 3 (65%-70%)

Sets 4, 5 e 6 = 2 (75%-80%)

Sets 7, 8 e 9 = 1 (85%-90%)

C)

WOD

1.000m row ou 700m run

15D/15E single arms DB OHS (55/35)

7/5 MU

For time

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ENDURANCE

A)

Warm-up

AMRAP - 10'

200m run

10 KB swings unilaterais (10D/10E)

25m waiter walks (vai D/volta E)

10 burpees

B)

Preparar movimentos e p/ o WOD

C)

WOD

150 DU

50 T2B

75 wall balls (20/14)

1 mile run

For time

WOD 27/7/2017 - quinta-feira

A)

Warm-up

Mobility - 16'

4' hip flexor

4' anterior shoulder

4' quad

4' lat & subscap

B)

Strength & Conditioning

EMOM - 9'

1° min: 10 romanian deadlifts (70% PR clean)

2° min: 8D/8E single arm row (DB/KB)

3° min: 45" plank

C)

WOD

"Lucky sevens"

AMRAP 7'

7 box jumps

7 burpees

7 american swings (24/16)

Rest 3'

Repete

WOD 26/7/2017 - quarta-feira

A)

Warm-up

EMOM - 9'

1° min: 10 DB bench presses

2° min: 10 ring rows

3° min: 8 back squats + 8 stiff deadlifts (45/35)

B)

Strength & Conditioning - 12'

Back squat

8-8-8 (65%-70%)

*Sai do rack

+

Stiff deadlift

8-8-8 (75%-80% RM clean)

C)

WOD

EMOM - 30'

1° min: 5♂/4♀ strict pull-ups + 5♂/4♀ C2B

2° min: 10 burpees box jump over

3° min: 30 DU

4° min: 8 HSPU

5° min: rest

WOD 25/7/2017 - terça-feira

A)

Warm-up

AMRAP - 5'

10 PVC pass through

8D/8E shoulder presses (DB/KB)

50m waiter walk DB ou KB 25mD/25mE

B)

Strength & Conditioning

Split jerk - 8'

Construir 1 heavy single

B1)

Workout - 4'

A cada 2' (2 sets):

3 clean pull + 3 power clean + 3 front squats + 3 push jerk (55%-60% RM C&J)

B2)

Workout - 4'

A cada 2' (2 sets):

2 clean pull + 2 power clean + 2 front squats + 2 push jerk (65%-70%)

B3)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 power clean + 1 front squat + 1 push jerk (75%-80%)

C)

WOD

3' max russian swing (32/24)

2' rest

3' max cal row

2' rest

3' max wall ball (30/20)

2' rest

3' max thruster (95/65)

2' rest

3' max DU

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ENDURANCE 

A)

Warm-up

TABATA - 4'

PVC pass through

DU

Burpee

Hollow rock

EMOM - 6'

1° min: 5 clean high pull + 5 power clean (45/35)

2° min: 5 shoulder presses opener + 5 push jerk

B)

Preparar movimentos e carga WOD

C)

WOD

400m run

9 C&J (135/95)

3 rounds

Rest 3'

400m run

6 C&J (155/105)

3 rounds

Rest 3'

400m run

3 C&J (185/135)
3 rounds

*Marcar o tempo de cada round

WOD 24/7/2017 - segunda-feira

A)

Warm-up

AMRAP - 8'

200m run

10 gobblet squats

3-5 strict pull-ups

8D/8E lateral lunges

10 push-ups

+

5 snatches high pull (45/35)

5 power snatches

5 OHS

*Repete 3x (aumentando a carga)

*Repete 1x (aumentando a carga)

B)

Strength & Conditioning - 28'

Workout - 4'

A cada 2' (2 sets):

3 snatches high pull + 3 power snatches + 3 OHS (55%-60% RM snatch)

B1)

Workout - 4'

A cada 2' (2 sets):

2 snatches high pull + 2 power snatches + 2 OHS (65%-70%)

B2)

Workout - 6'

A cada 2' (3 sets):

1 snatch high pull + 1 power snatch + 1 OHS (75%-80%)

B3)

Workout - 8'

A cada 2' (4 sets):

7 back squats (70%-75%)

*Sai do rack

B4)

EMOM - 6'

5 deadlifts (75%-80%)

C)

WOD

500m row / 400m run

20 OHS (115/75)

10 C2B

3 rounds for time

WOD 21/7/2017 - sexta-feira

A)

Warm-up

EMOM - 9'

1° min: 12 air squats 

2° min: 6-8 strict pull-ups 

3° min: 30 hollow rocks 

+

EMOM - 6'

1° min: 10/10 remadas curvadas 

2° min: 6/6 elevações laterais 

3° min: 10 triceps extensions

B)

Strength & Conditioning 

Workout - 6'

A cada 2' (3 sets):

8 back squats (65% PR)

B1)

Workout - 6'

A cada 2' (3 sets):

8 stiff deadlifts (75% clean)

C)

WOD 

EMOM - 24' (8 sets)

1° min: 10 C2B 

2° min: 6 alternating front rack reverse lunges (135/95)

3° min: 6 burpees over bar + 20 DU 

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ENDURANCE 

A)

Warm-up

TABATA - 4'

Mountain climb 

Dog stretch 

+

TABATA - 4'

Back squat (45/35)

Good morning (45/35)

B)

Strength & Conditioning - 15'

Back squat (6 sets)

Set 1 = 5 (70%-75%)

Set 2 = 3 (75%-80%)

Set 3 = 2 (80%-85%)

Set 4, 5 e 6 = 1 (85%-90%)

C)

WOD 

400m run

30 pull-ups

10 wall balls (20/14)

320m run 

20 box jumps

10 wall balls

200m run

10 T2B 

10 wall balls

Time cap: 15'

WOD 20/7/2017 - quinta-feira

A)

Warm-up 

400m run

20 PVC OH step lunges 

20 sit-ups (V-Up) 

3 rounds

+

TABATA 4'

Plate GOH (45/25)

Push-up

B)

Strength & Conditioning 

EMOM - 5'

A cada min: 3 thrusters + 3 burpees over bar (135/95)

C)

WOD 

1-2-3-4-5-6-7-8-9-10

Power clean (155/105)

2-4-6-8-10-12-14-16-18-20

American swing (24/16)

Time cap: 10'

WOD 19/7/2017 - quarta-feira

A)

Warm-up 

EMOM - 12'

1° min: 10 PVC pass through + 10 triceps extensions band

2° min: 6/6 elevações laterais com halteres 

3° min: 10 clean high pull (45/35)

4° min: 10 shoulder presses (45/35)

B)

Strength & Conditioning

Woukout - 6'

A cada 2' (3 sets):

3-position clean (chegar a 70% PR)

*High hang/mid thigh/2" below the knee 

B1)

Woukout - 12'

A cada 2' (6 sets):

C&J 

Set 1 e 2 = 3 (60%-65%)

Set 3 e 4 = 2 (70%-75%)

Set 5 e 6 = 1 (80%-85%)

C)

WOD 

1.000m row ou 700m run

+

3 rounds:

7/5 rings MU 

15 GOH (135/95)

20 T2B

WOD 18/7/2017 - terça-feira

A)

Warm-up 

AMRAP - 10'

200m run 

10 KB ou DB single arm push presses 5/5

10 gobblet squats (mesma carga di push press)

10 mountain climbs 

10 snatch balance (45/35)

B)

Strength & Conditioning 

Workout - 8'

A cada 2' (4 sets):

3-position snatch (chegar até 55% PR)

= 1 high hang/mid thigh/2" pause below the knee

B1)

Workout - 12'

A cada 2' (6 sets):

SNATCH 

Set 1 e 2 = 3 (60%-65%) 

Set 3 e 4 = 2 (70%-75%)

Set 5 e 6 = 1 (80%-85%)

B2)

Workout - 6'

A cada 2' (3 sets):

8 back squats (70%)

B3)

Workout - 6'

A cada 2' (3 sets):

8 romanian deadlifts (80% RM clean)

C)

WOD 

AMRAP - 12'

250m row

20 wall balls (30/20)

10 pull-ups

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

ENDURANCE 

A)

Warm-up 

EMOM - 12'

1° min: 20 psoas pulse D/20 E

2° min: 30 wrist pulse 

3° min: 30 hollow rocks 

4° min: 6 mountain climbs + 30 speed climbs 

B)

WOD 

Running clock - 40'

1ª parte = cap time: 25'

50 cal row 

50 burpees over bar 

30 C&J (135/95)

100m run 

60 russian swings (32/24)

2ª parte = cap time: 15'

3 rounds:

400m run

50 DU 

WOD 17/7/2017 - segunda-feira

A)

Warm-up 

EMOM - 12'

1° min: 40" nose to wall handstand hold 

2° min: 3 wall climbs 

3° min: 10 behind the neck presses in split (45/35)

4° min: 5 jumps to split (45/35)

B)

Strength & Conditioning 

EMOM - 4'

2 split jerk (construir carga) 

*sai do chão // 3'' pausa posição final

B1)

Workout - 6'

A cada 2' (3 sets):

3 clean pull + 3 power clean + 3 front squats + 3 push jerk (50%-55% PR C&J)

B2)

Workout - 6'

A cada 2' (3 sets):

2 clean pull + 2 power clean + 2 front squats + 2 push jerk (60%-65% PR C&J)

B3)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 power clean + 1 front squat + 1 push jerk (70%-75% PR C&J)

C)

WOD 

AMRAP - 6'

200m run 

5 man makers (45/25)

Rest 2'

AMRAP - 6'

12 pull-ups 

12 thrusters (95/65)

30 DU

WOD 14/7/2017 - sexta-feira

A)

Warm-up 

50 step lunges 

40 jumping jacks 

30 sit-ups butterfly 

20 mountain climbs 

10 reverse burpees 

B)

Strength & Conditioning 

AMRAP - 8'

10 alternating DB snatch (55/35)

20 OH step lunges (45/25)

12 T2B 

B1)

Workout - 10'

A cada 2' (5 sets):

1 power clean + 2 front squats + 1 push jerk + 2 back squats +1 split jerk behind the neck

*Construir carga

C)

WOD 

AMRAP - 8'

3 hang power clean (135/95)

6 front rack lunges

3 SOH 

9 C2B

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

ENDURANCE 

A)

Warm-up 

EMOM - 9'

1° min: 15 air squats + 10 push-ups 

2° min: 20 hollow rocks 

3° min: 10 kipping pull-ups 

B)

Strength & Conditioning 

AMRAP - 10'

50 DU 

20 American swings (24/16)

15 pull-ups 

B1)

Workout - 9'

A cada 1'30" (6 sets):

3 front squats + 3 jerks (construir carga)

*sair do chão 

C)

WOD 

AMRAP - 8'

20 DB snatch (45/25)

20 box jumps over

WOD 13/7/2017 - quinta-feira

A)

Warm-up 

TABATA- 4'

PVC pass through

Wrist pulse 

Speed climb 

Front squat - 2" pause (45/35)

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30" (6 sets):

Power clean 1.1.1.1 (135/95) + max strict pull-up 

*Anotar n° de pull-up

B1)

Workout - 14'

A cada 2' (7 sets):

*Saindo do rack 

FRONT SQUAT 

Set 1 = 4 (75%)

Set 2 = 3 (80%)

Set 3 = 2 (85%)

Set 4 = 4 (75%)

Set 5 = 3 (80%)

Set 6 = 2 (85%)

Set 7 = 6 (75%)

C)

WOD 

7/5 rings MU 

10 push presses (135/95)

10 OHS (135/95)

3 rounds for time

WOD 12/7/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

Russian swing KB 

Ring row

Speed climb 

Gobblet squat 

B)

Strength & Conditioning 

2' = max cal row

Rest 2'

2' = max reps burpee box jump 

Rest 2'

2' = max reps strict pull-up 

Rest 2'

2' = max reps american swing (24/16)

B1) 

Deadlift - 12'

3-3-3-3-3-3 (75% RM)

C)

WOD 

Workout - 24'

A cada 8' (3 sets):

920m run

12 burpees over bar 

12 thrusters (95/65)

WOD 11/7/2017 - terça-feira

A)

Warm-up

TABATA - 4'

Mountain climb 

Wrist pulse 

Dog stretch 

Reverse burpee 

+

EMOM - 6' (45/35)

1° min: 6 front squats 2" pause

2° min: 10 wall handstand thigh taps 

3° min: 6 squat clean 

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30" (6 sets):

1 clean from 2" below the knee

B1)

Workout - 9'

A cada 1'30" (6 sets):

1 clean 

C)

WOD 

Workout - 24'

A cada 2' (3 rounds em cada estação):

Estação 1 = max rope climb (adaptação: strict pull-up)

Estação 2 = max DU (adaptação: SU)

Estação 3 = max deficit HSPU (45♂/25♀) (adaptação: desenvolvimento DB)

Estação 4 = max wall ball (30/20)

*Anotar o número de cada round

Obs.: são 2' p/ fazer o max de reps e descansar, por isso cada um deve limitar o tempo de execução e descanso (ex.: executa 1' / descansa 1').

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

ENDURANCE

A)

Warm-up

AMRAP 15'

200m run 

5 push-ups

10 russian swings (24/16)

15 air squats 

B)

Preparar movimentos/carga WOD

C)

WOD 

EMOM - 24'

1° min: 5 burpees over bar + 5 deadlifts (225/185)

2° min: 4 T2B + 3 pull-ups + 2 bar MU 

3° min: 10 KB thrusters (24/16)