terça-feira, 31 de outubro de 2017

WOD 1º/11/2017 - quarta-feira

A)
Warm-up
EMOM - 10'
1° min == 5 dog stretches + 5 rolinhos
2° min == 6 snatch push presses (45/35)
3° min == 3 snatch balances + 3 drop snatches 
4° min == 3 high hang squat snatches + 3 hang squat snatches
5° min == 3 squat snatches

B)
Strength & Conditioning
Workout - 4'
A cada 2' (2 sets):
3 high hang squat snatches (65%-70%)

B1)
Workout - 6'
A cada 2' (3 sets):
2 hang squat snatches (75%-80%)

B2)
Workout - 6'
A cada 2' (3 sets):
2 squat snatches (80%+++)

B3)
Workout - 6'
A cada 2' (3 sets):
1 squat snatch (90%+++)

B4) 
Front squat - 10'
Achar 1 RM dead stop front squat

C)
WOD
AMRAP - 6'
6 hang squat cleans (155/105)
6 bar facing burpees

segunda-feira, 30 de outubro de 2017

WOD 31/10/2017 - terça-feira

A)
Warm-up
EMOM - 12'
1° min: 45" hollow rocks
2° min: 10 back squats (45/35)
3° min: 6D/6E biceps curls 
4° min: 6D/6E triceps extensions

EMOM - 5'
100m sprint

B)
Strength & Conditioning - 15'
Back squat
Set 1 == 3 (80% PR)
Set 2 == 2 (85%)
Set 3 == 1 (90%)
Set 4 == 3 (85%)
Set 5 == 2 (90%)
Set 6 == 1 (95%)

C)
WOD
AMRAP - 10'
5 man makers (MM*) (DB 55/35)
10 pull-ups
15 box jumps
*MM = push-up/row left/row right/power clean e push press

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


ENDURANCE

A)
Warm-up
EMOM - 12'
1° min: 100m run
2° min: 10 step-ups
3° min: 10 thrusters (45/35)

B)
Conditioning WOD
Em duplas:
AMRAP - 30'
400m run (casinha da moto)
30 box jumps
30 wall balls (14/20)
*Atleta 1 corre enquanto atleta 2 faz box jump
Atleta 2 corre enquanto atleta 1 faz wall ball
(= 1 round)

domingo, 29 de outubro de 2017

WOD 30/10/2017 - segunda-feira

A)
Warm-up
EMOM - 9'
1° min: 10 PVC pass through + 6 reverse burpees
2° min: 10 T spine pulse on box + 10 wrist pulse
3° min: 2 power clean +2 front squats + 2 split jerk (pode aumentar a carga em cada round)

B)
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
1 power clean + 3 front squats + 1 split jerk 
*construir um heavy complex

C)
WOD
4 rings MU
6 DB thrusters (45/25)
8 box facing burpees box jump over
400m run
3 rounds for time

quinta-feira, 26 de outubro de 2017

WOD 27/10/2017 - sexta-feira

A)
Warm-up
EMOM - 12' (3 sets):
1° min = 6 dog stretches +6 rolinhos
2° min = 30"D/30"E single arm hand plank 
3° min = 12 sit-ups V-Up
4° min = 5 a 10 strict T2B

EMOM - 8' (2 sets):
1° min = 6 snatch push presses (45/35)
2° min = 3 snatch balance + 3 snatch Drop
3° min = 3 power snatches + 3 OHS
4° min = 5 squat snatches

B)
Strength & Conditioning - 15'
Squat snatch
Construir um heavy single

C)
WOD
60 DU
15 T2B
10 push presses (135/95)
3 rounds for time

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

ENDURANCE

A)
Warm-up
EMOM - 16' (4 sets):
1° min = 100m run
2° min = 10 cal row
3° min = 30 DU
4° min = 12 burpees

B)
Strength & Conditioning - 12' a 15'
Push press
Construir 1 RM

C)
WOD
Workout - 18'
A cada 6 minutes (3 sets):
400m run (casinha das motos)
20 push presses (115/75)
15 T2B




quarta-feira, 25 de outubro de 2017

WOD 26/10/2017 - quinta-feira


A)
Warm-up
Tabata - 4'
PVC pass through
Reverse burpee

B)
Strength & Conditioning
EMOM - 12'
1° min == 3 a 5 strict pull-ups
2° min == 3D/3E KB windmills 
3° min == 10 gobblet squats (24/16)
4° min == 10 jumping lunges

B1)
FRONT SQUAT - 10'
Achar 5 RM

C)
WOD
30 pull-ups
20 box jumps
10 snatches (95/65)
20 box jumps
30 pull-ups
For time

terça-feira, 24 de outubro de 2017

WOD 25/10/2017 - quarta-feira

A)
Warm-up
TABATA - 4'
Air squat
PVC pass through
Back squat (45/35)
Shoulder press opener

B)
Strength & Conditioning - 15'
Back squat (10 sets):
Set 1 == 5 (65%)
Sets 2 e 3 == 3 (75%)
Sets 4, 5, 6, 7 ,8 ,9 e 10 == 1 (85% até 95%)

C)
WOD
400m run (2x 200m)
30 wall balls (30/20)
10 deadlifts (265/205)
300 m run (200m + 100m)
20 wall balls
8 deadlifts
200m run
10 wall balls
6 deadlifts
For time

segunda-feira, 23 de outubro de 2017

WOD 24/10/2017 - terça-feira

A)
Warm-up
EMOM - 6'
1° min: 6 dog stretches + 6 rolinhos
2° min: 4 a 6 HSPU c/ pausa de 4 tempos na descida
+
EMOM - 4'
1 hang power clean + 2 squat clean + 1 split jerk (45/35)

B)
Strength & Conditioning
Workout - 12'
A cada 2' (6 sets):
1 hang power clean + 2 squat clean + 1 split jerk 
Sets 1 e 2 == 70% do jerk 
Sets 3 e 4 == 80%
Sets 5 e 6 == 85%

B1)
Workout - 8'
A cada 2' (4 sets):
1 clean pull + 1 C&J (90%)

C)
WOD
200m run
8 deficit HSPU (45lb mulheres / 55lb homens)
200m run
12 C2B
3 rounds for time

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

ENDURANCE

A)
Warm-up
1 mile run (2x 700 m + 200m)

B)
Strength & Conditioning
8 deadlifts (225/155)
16 push-ups
20 american swings (24/16)
4 rounds for time

C)
WOD
500 m row
5 thrusters (135/95)
10 burpees over bar
3 rounds for time (rest 2' entre eles)
*Anotar tempo de cada round


domingo, 22 de outubro de 2017

WOD 23/10/2017 - segunda-feira

A)
Warm-up
TABATA - 4'
Dog stretch
Mountain climb
Hand stand hold
T spine pulse

B)
Strength & Conditioning
EMOM - 4'
1° min: max strict HSPU
2° min: 3 a 5 muscle snatches (SC 45/35sc / RX 75/55)

B1)
FRONT SQUAT - 12'
Set 1 ======= 2 (60%)
Set 2 ======= 2 (65%)
Set 3 ======= 2 (70%)
Set 4 ======= 1 (75%)
Set 5 ======= 1 (80%)
Set 6 ======= 1 (85%)
Set 7 ======= 1 (90%)
Sets 8/ 9/10 == 1 (90%+)

B2)
Workout - 12'
A cada 2' (6 sets):
Halting snatch deadlift 2" + hang Squat snatch + squat snatch
*Construir sequência pesada // Havendo necessidade, pode soltar a barra depois do hang squat snatch

C)
WOD
6 front squats (155/105)
6 rings MU
12 burpees facing bar
3 rounds 
Time cap: 20'

quinta-feira, 19 de outubro de 2017

WOD 20/10/2018 - sexta-feira

A)
Warm-up
EMOM - 9'
1° min: 5 back squats + 5 deadlifts (45/35)
2° min: 6 shoulder presses opener (35/45) + 6 split jerk sem carga
3° min: 3 jerk balance + 3 tall jerk (45/35)

B) 
Strength & Conditioning
EMOM - 15'
1 split jerk (70% a 80%)

C)
WOD
3 rounds:
10 deadlifts (245/185)
20 pull-ups
*Anotar o tempo
*Imediatamente iniciar o próximo
+
3 rounds:
20 wall balls (30/20)
20 T2B
*Anotar o tempo
*Imediatamente iniciar o próximo
+
100m farmer walk (55/35)
30 burpees box jump over

(anotar cada parcial/não precisa descontar o tempo das outras)

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

ENDURANCE

A)
Warm-up
5' run
5' DU
5' row

B)
Strength & Conditioning - 8'
4 rounds:
25 american swings (24/16)
30" hollow rocks

B1)
Clean - 12'
Achar um heavy single do complex:
Hang power clean + squat clean

C)
WOD
3 rounds for time:
400m (2x 200m)
12 alternating DB snatches (45/25)


quarta-feira, 18 de outubro de 2017

WOD 19/10/2017 - quinta-feira

A)
Warm-up
TABATA - 4'
PVC pass through
Air squat
+
200m run
+
TABATA - 4'
Power clean (45/35)
Sit-up (V-Up)
+
200m run
+
TABATA - 4'
Push press (45/35)
Hollow rock

B)
WOD
AMRAP - 20'
400m run (2x 200m)
15 power clean (95/65)
30 box jump
15 push presses (95/65)
20 burpees facing bar
15 hang squat clean (95/65)
10 burpees box jump

terça-feira, 17 de outubro de 2017

WOD 18/10/2017 - quarta-feira

A)
Warm-up
TABATA - 4'
PVC pass through
Hand stand hold
+
15 donkey kicks (time cap: 2')
+
EMOM - 4'
1° min: 6 handstands fall over 
2° min: 6 rocking box bridges pulse

B)
Strength & Conditioning - 8'
3 rounds:
6d/6e front rack KB bulgarian split squat (carga livre)
+
3 a 5 supinated grip pull-up (tentar usar anilha p/ sobrecarga)

B1)
Workout - 12'
A cada 2' (6 sets):
2 power clean + 2 front squats
Set 1 == 65% RM
Sets 2/3/4 == 75%
Sets 5/6 == 80%

C)
WOD
500m row
6/4 rings MU
400m m run (2x 200m)
15 HSPU
100 DU
2 rounds

segunda-feira, 16 de outubro de 2017

WOD 17/10/2017 - terça-feira

A)
Warm-up
TABATA - 4'
Air squat
Burpee
Rolinho
Front squat (45/35)
+
TABATA - 4'
Snatch push press (45/35)
Snatch high pull bellow the knee
Muscle snatch
Strict pull-up

B)
Strength & Conditioning
Dead stop front squat - 10'
*construir um heavy single

B1)
Workout - 8'
A cada 2' (4 sets):
2 power snatches (70%-75% RM snatch)

B2)
Workout - 8'
A cada 2' (4 sets):2 snatches lift off + 1 squat snatch
*sai do chão + 2" abaixo do joelho conta + volta p/ o chão

C)
WOD
2 leg less rope climbs
40 DU
30 cal row
200m run
3 rounds

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

ENDURANCE 

A)
Warm-up
400m run (volta do estacionamento)
+
3 rounds:
10 push presses (45/35)
16 box step ups with barbell
20 KB swings (24/16)
+
400mm run

B)
Preparar movimentos e carga WOD

C)
WOD
800m run
+
3 rounds:
10 SOH (135/95)
20 box jumps
30 American swings (24/16)
+
800m run

domingo, 15 de outubro de 2017

WOD 16/10/2017 - segunda-feira

A)
Warm-up
EMOM - 8' (2 sets):
1° min: 10 PVC pass through + 5 OHS +5 push-ups
2° min: 5D/5E DB OH step lunges (carga leve)
3° min: 10 T spine + 10 kipping pull-ups
4° min: 5 snatch push presses + 5 OHS (45/35)

B)
Strength & Conditioning - 15'
OHS
Sets 1 e 2 == 8 (55% PR)
Sets 3 e 4 == 6 (65%)
Sets 5 e 6 == 4 (75%)

C)
WOD
800m row
800m run (700m + 100m)
60 russian swings (32/24)
60 wall balls (20/14)
40 push-ups
40 pull-ups
20 burpees
20 OHS (135/95)
Time cap: 30'

quinta-feira, 12 de outubro de 2017

WOD 13/10/2017 - sexta-feira

A)
Warm-up
EMOM - 9'
1° min: 10 PVC pass through + 10 wrist pulse
2° min: 3 a 5 strict pull-ups + 10 T spine pulse
3° min: 3 snatches high pull below the knee + 3 hang squat snatches (45/35)

B)
Strength & Conditioning
AMRAP - 4'
1 man maker (45/35)

B1)
Heavy double - 15'
Hang squat snatch 2.2
*Anotar a carga final

C)
WOD
AMRAP - 6'
6 thrusters (115/75)
9 pull-ups
12 box jumps

Rest 3'

1 km row ou 1.300m run (700m + 400m + 200m)
For time

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

ENDURANCE 

A)
Warm-up (cargas livres)
AMRAP - 6'
100m run
16 russian swings
4 a 6 strict pull-ups

Rest 2'

AMRAP - 6'
8 step-ups
8 hand release push-ups

Rest 2'

AMRAP - 6'
4D/4E single arm DB OHS 
8 sit-ups (V-Up)

B)
WOD
AMRAP - 8'
8 deadlifts (225/155)
8 pull-ups

Rest 4'

AMRAP - 8'
8 GOH (135/95)
8 T2B


terça-feira, 10 de outubro de 2017

WOD 11/10/2017 - quarta-feira

A)
Warm-up
EMOM - 9'
1° min: 30 jumping jacks +10 air squats
2° min: 6 C&J + 6 deadlifts (45/35)
3° min: 3 snatches high pull bellow the knee + 3 power snatches

B)
WOD
3 rounds:
50 DU
10 C& J (135/95)
Time cap: 10'

Rest 3'

3 rounds:
20 T2B
20 deadlifts (135/95)
Time cap: 10'

Rest 3'

9-6-3
Power snatch (135/95)
Burpee box jump over (H = Everest / M = box masculino)
For time

segunda-feira, 9 de outubro de 2017

WOD 10/10/2017 - terça-feira

A) 
Warm-up - 10'
3 rounds:
200m run
10 PVC pass through
6 rolinhos
5 snatch high pull below the knee (45/35)
5 snatch balance

B)
Strength & Conditioning - 20'
Workout - 20'
A cada 2' (10 sets):
SQUAT SNATCH
Set 1 e 2 = 3 (60%)
Set 3 e 4 = 2 (70%)
Set 5 e 6 = 1 (80%)
Set 7 e 8 = 1 (90%)
Set 9 e 10 = 1 (95%+)

B1)
FRONT SQUAT - 8'
2-2-2-2 (100% RM clean)

C)
WOD
4/3 rope climbs
12 HSPU déficit (45lb F - 45+15lb M)
3 rounds

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

ENDURANCE

A)
Warm-up - 10'
4 rounds:
200m run
8 romanian deadlifts (45/35)
8 shoulder presses (8D/8E)
30" side plank D
30" side plank E

B)
Strength & Conditioning - 10'
6 rounds:
CLEAN 1.1
*anotar a carga que terminou
*1.1 = 1 round
*qualquer clean

C)
WOD
10 cal row
10 push-ups
20 american swings (24/16)
5 rounds

domingo, 8 de outubro de 2017

WOD 9/10/2017 - segunda-feira

A)
Warm-up
EMOM - 6' (2 sets)
1° min: PVC pass through + 5 rolinhos
2° min: 8D/8E bulgarian split squats (sem carga)
3° min: 8D/8E single arm DB presses
+
EMOM - 12' (3 sets)
1° min: 10 pronated grip bent over barbell rows
2° min: 8 barbells bíceps curls
3° min: 10 bench presses
4° min: 8 romanian deadlifts snatch grip
*optativo carga (e aumentar)

B)
Strength & Conditioning - 12'
BACK SQUAT
Sets 1, 2 e 3 = 3 (80% a 85%)
Sets 4, 5 e 6 = 2 (90% a 95%)

C)
WOD
80 DU
40 wall balls (20/14)
6/4 rings MU (adapt.: 18/12 pull-ups)
3 rounds for time

quinta-feira, 5 de outubro de 2017

WOD 6/10/2017 - sexta-feira

A)
Warm-up
EMOM - 6' (2 sets):
1° min: 10 hollow rocks + 10 diamond push-ups
2° min: 45" noses to wall handstand hold
3° min: 6 reverses burpee pistol
+
EMOM - 9' (3 sets)
1° min: 150m row
2° min: 15 russian swings (24/16)
3° min: 10 lateral box step over

B)
Strength & Conditioning
Workout - 18' (6 sets):
Em 2': max bar MU em 45"
Em 2': max HSPU déficit em 45" (45+25 ⚦ / 25+25 ♀)
Em 2': 16 alternating pistols

C)
WOD
EMOM - 16' (4 sets)
1° min: 35 DU
2° min: 10 american swings (32/24)
3° min: 10 box jumps over
4° min: rest

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

ENDURANCE 

A)
Warm-up
AMRAP - 10' (em duplas)
10 gobblet squats
5 burpees
*um faz e o outro descansa

B)
Strength & Conditioning - 15'
5 rounds:
8 back squats (135/95)
Max strict supinated grip pull-up
*anotar o somatório das pull-ups
*back squat pode sair do rack

C)
WOD
500m row
30 wall balls (20/14)
15 T2B
Rest 4'
500m row
30 wall balls (20/14)
15 T2B
*anotar o tempo dos rounds separados e diminuir os 4' de rest

quarta-feira, 4 de outubro de 2017

WOD 5/10/2017 - quinta-feira

A) 
Warm-up
EMOM - 6'
1° min: 10 PVC pass through + 10 wrist pulse
2° min: 8 kick-ups to handstand 
3° min: 6 HSPU (descida em 4 tempos)
*scaled faz na caixa
+
EMOM - 6'
1° min: 5 tall jerks (carga+)
2° min: 5 drops to split (carga+)

B)
Strength & Conditioning
C&J
Workout - 9'
A cada 1'30" (6 sets):
2 C&J (70%-80%)

B1)
Workout - 8'
A cada 2' (4 sets):
1 C&J (90%+)

C)
WOD
Workout - 18'
A cada 6' (3 sets):
20 cal row
20 burpees box jump over
40 DU