quinta-feira, 30 de novembro de 2017

WOD 1º/12/2017 - sexta-feira

A)
Warm-up
EMOM - 10'
1° min: 5 dog stretches + 10 T spine pulses
2° min: 2 wall climbs
3° min: 8 narrow grip push-ups
4° min: 20 wall facing handstand marching
5° min: 8 wide grip push-ups

B)
Strength & Conditioning - 5'
*praticar handstand walk e acumular metros e anotar
*pode ser em dupla
*scaled: treinar HSPU e variações

B1)
BACK SQUAT - 20'
Set 1 == 5 (50%)
Set 2 == 5 (60%)
Set 3 == 3 (70%)
Set 4 == 3 (80%)
Set 5 == 1 (90%)
Set 6, 7 e 8 == 3 (80%)

C)
WOD
4 rounds for time:
50 DU
15 T2B
5 D ball clean (100lb/60lb)
*scaled = 30lb

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ENDURANCE 

A)
Warm-up
200m run
20 reverse lunges
20 knee to elbows (high knee)
20 jumping lunges
20 front squats (45/35)
20 push presses
+
Repete tudo com metade das repetições

B)
Preparar movimentos e carga p/ WOD

C)
WOD
1.200m run
10 OH step lunges (135/95)
20 front squats(135/95)
30 burpees box jump over
40 T2B
1.200m run
For time

WOD 30/11/2017 - quinta-feira

A)
Warm-up
Tabata - 4'
Lunge
Hollow rock

Tabata - 4'
Russian swing
Reverse burpee

B)
Strength & Conditioning
EMOM - 30'
1° min: 100m row
2° min: 10 box jumps
3° min: 12 DB snatches (45/25)
4° min: 12 HSPU (adaptação: 20 push-ups)
5° min: 15 american swings (24/16)
6° min: 16 goblet lunges (24/16)

C)
WOD
50 squats
50 burpees
50 squats
Time cap: 8'

terça-feira, 28 de novembro de 2017

WOD 29/11/2017 - quarta-feira

A)
Warm-up
EMOM - 10'
1° min: 20 split jacks + 10 wrist pulses
2° min: 10 mountain climbs + 5 rolinhos
3° min: 30" hollow rocks
4° min: 5 front squats (3" pause botton position)
5° min: 5 split jerks (3" pause receiving position)

B)
Strength & Conditioning - 20'
Construir um heavy double:
1 front squat + 1 split jerk (sai do rack)

C)
WOD
3 rounds for time:
1.000 m row ou 700m run
10D/10E step walking lunges (55/35)
100m farmer walk (pesado)
*Usar KB ou DB
*Cargas sugeridas: 32kg/24kg

segunda-feira, 27 de novembro de 2017

WOD 28/11/2017 - terça-feira

A)
Warm-up
EMOM - 6'
1° min: 10 mountain climbs + 6 rolinhos
2° min: 10 T raise + 10 Y raise + 10 I raise 
3° min: 10 T spine extensions on foam roler + 10 T spine pulses 

B)
Strength & Conditioning
EMOM - 3'
3 tall snatches + OHS 5" hold at the botton position (45/35)

B1)
EMOM - 3'
2 tall snatches + OHS 5" hold (65/45)

B2)
20 minutes === 6 sets:
1 snatch pull + 1 hang snatch + 1 snatch from bellow the knee + 1 squat snatch (75%-80%)
*construir carga ao longo dos sets
*pode soltar a barra qdo necessitar

C)
WOD
15 12 9 == Thruster (95/65)
  7  5  3 == Ring MU

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ENDURANCE 

A)
Warm-up
EMOM - 8'
1° min: 30 jumping jacks
2° min: 25 air squats
3° min: 20 sit-ups remador
4° min: 5 power cleans + 5 hang Squat cleans (45/35)

B)
Strength & Conditioning
EMOM - 15'
1 hang squat clean
*Construir um heavy single

C)
WOD
30" IN 30" OFF
4 rounds = 24'
1° min: box jump
2° min: back squat (95/65)
3° min: strict pull-up
4° min: push-up
5° min: DU
6° min: bent over barbell row


domingo, 26 de novembro de 2017

WOD 27/11/2017 - segunda-feira

A)
Warm-up

EMOM - 12'
1° min: 5 dog stretches + 10 mountain climbs
2° min: 6 rolinhos + 10 wrist pulses
3° min: 5 squat cleans (5" pause in botton position)

B)
Strength & Conditioning

EMOM - 6'
1° min: 2 super slow front squat (95/65)
*15" sobe/15" desce
2° min: 4 stricts C2B

B1)
Workout - 18'

A cada 2' (9 sets):
1 clean lift off + 1 squat clean
*construir um heavy complex
*preservar a mecânica do movimento

C)
WOD
1' in == 30" off
10 rounds = 15'
7 thruster (115/85) + 
max burpee facing bar

quinta-feira, 23 de novembro de 2017

WOD 24/11/2017 - sexta-feira

A)
Warm-up
EMOM - 9'
1° min: 6 rolinhos + 10 wrist pulses
2° min: 3 power cleans from bellow the knee + 3 front squats 3" pause
3° min: 3 squat cleans from bellow the knee
*45/35 na primeira rodada
*55/45 na segunda rodada
*65/55 na terceira rodada

B)
Strength & Conditioning
EMOM - 3'
2 squat cleans from bellow the knee (50% RM clean)
*2" pause 
*pode aumentar carga

B1)
Workout - 9'
A cada 1'30" (6 sets):
1 squat clean from bellow the knee (60%-75%)
*2" pause 
*aumentando a carga 

B2)
Preparar movimentos e carga p/ WOD

C)
WOD
75 DU
10 push presses (135/95)
10 OHS (135/95)
10 american swings (24/16)
50 DU
20 push presses (115/85)
20 OHS (115/85)
20 american swings (24/16)
25 DU
30 push presses (95/65)
30 OHS 95/65
30 american swings (24/16)
For time
-------------------------------------------------------------------------------------------------------------

ENDURANCE 

A)
Warm-up
EMOM - 9'
1° min: 10 PVC pass through + 10 PVC OHS
2° min: 3 snatches high pull + 3 muscle snatches + 3 snatch push presses
3° min: 30" hollow rock

B)
Preparar movimentos e carga p/ WOD

C)
WOD
Em duplas:
300 DU
100 pull-ups
200 DU
80 box jumps over
100 DU
60 snatches (115/75 - qualquer snatch)
80 DU
40 OHS (115/75)
For time





quarta-feira, 22 de novembro de 2017

WOD 23/11/2017 - quinta-feira

A)
Warm-up
EMOM - 10'
1° min: 30 jumping jacks
2° min: 25 air squats
3° min: 20 sit-ups remador
4° min: 15 kipping pull-ups
5° min: 10 push presses + 10 front squats (45/35)

B)
Preparar movimentos e carga p/ WOD

C)
WOD
400m run
30 box jumps
20 pull-ups
15 front squats (95/65)
10 push presses (95/65)
4 rounds for time

terça-feira, 21 de novembro de 2017

WOD 22/11/2017 - quarta-feira

A)
Warm-up - 10'
3 rounds:
10 PVC pass through
10 wrist pulses
6 rolinhos

A1)
Sequência de DONKEY KICKS (DK)
5 DK unilaterais 
5 DK pernas juntas 
5 uphills DK to box
5 back to wall DK

B)
Strength & Conditioning
EMOM - 4'
3-5 deficit HSPU (45+35 H/45+25 M)
*Com abmat


B1)
BACK SQUAT - 12'
Set 1 == 5 (60%)
Set 2 == 3 (70%)
Set 3 == 2 (80%)
Set 4 == 1 (90%)
Set 5 == 4 (70%)
Set 6 == 4 (70%)

C)
WOD
2 rounds:
9 burpees box jump over
12 deadlifts (185/155)
15 pull-ups
*Time cap: 6'

Rest 3'

2 rounds:
15 push presses (135/95)
15 T2B
*Time cap: 6'

segunda-feira, 20 de novembro de 2017

WOD 21/11/2017 - terça-feira

A)
Warm-up
EMOM - 9'
1° min: 10 T spine extensions on foam roller + 10 T spine pulses
2° min: 10 kippings on ring
3° min: 3 front squats + 3 split jerks (45/35)

B)
Strength & Conditioning
Workout - 3'
A cada 30" (6 sets):
1 ring MU

B1)
Workout - 14'
A cada 2' (7 sets):
1 front squat + 1 split jerk (90%-95% RM C&J)

C)
WOD
3 rounds for time
500m row
3 MU
10 OH step lunges (135/95)
200m run

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

ENDURANCE 

A)
Warm-up
EMOM - 8'
1° min: 10 step lunges + 3 burpees
2° min: 15 sit-ups (V-Up) + 3 reverse burpees
3° min: 30" hollow rocks
4° min: 30" back extensions

B)
Strength & Conditioning
Workout - 8'
A cada 2' (4 sets):
10 deadlifts (PC) + 10 gobblet step lunges (24/16)

B1)
EMOM - 6'
1° min: 15 american swings (24/16)
2° min: 10 HSPU

C)
WOD
5 rounds for time
200m run
10 C2B


domingo, 19 de novembro de 2017

WOD 20/11/2017 - segunda-feira

A)
Warm-up
EMOM - 8'
1° min: 10 T spine extensions on foam roler + 6 rolinhos
2° min: 10 T raises + 10 Y raises + 10 I raises 
3° min: 3 pulls + 3 high pulls + 3 muscle snatches
4° min: 3 power snatches + 3 squat snatches

A1)
EMOM - 3'
3 tall snatches

B)
Strength & Conditioning - 20'
6 sets:
2 snatch pull + 2 hang squat snatches + 2 squat snatches (75% PR)
- 20' p/ crescer carga, chegar aos 75% e executar 6 sets
- iniciar com 75% (pode aumentar se preservar a técnica)
- pode soltar a barra (não é complex)
- anotar carga final

C)
WOD
20 cal row ou 300m run
+
3 rounds:
12 C2B
12 wall balls (20/14)
+
20 cal row ou 300m run
For time

quinta-feira, 16 de novembro de 2017

WOD 17/11/2017 - sexta-feira

A)
Warm-up
Tabata - 4'
Dog stretch
Handstand hold
Reverse snow angel
Back squat (45/35)

B)
Strength & Conditioning
EMOM - 5'
Max strict HSPU 
*anotar o somatório

B1)
BACK SQUAT - 10'
Set 1 == 4 rep 65%
Set 2 == 3 rep 75%
Set 3 == 2 rep 85%
Set 4 == 1 rep 90%
IMEDIATAMENTE == diminuir para 70% e seguir para o B2

B2)
Workout - 8'
A cada 2' (4 sets):
6 back squats
*sai do rack
*anotar somente a última carga

C)
WOD
AMRAP - 12'
20 box jumps over
20 pull-ups

Rest 3'

EMOM - 9' 
1° min: 20" max T2B
2° min: 20" max DU
3° min: 20" max sit-up (butterfly)
*anotar cada set separadamente

Ex.:
T2B  | DU | Sit-up
  8    |  16  |  33
 12   |  20  |  22
 10   |  17  |  32

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

ENDURANCE 

A)
Warm-up
4 rounds NOT for time:
10 romanian deadlifts (45/35)
30 DU (e tentativas)
8 single arm DB row (8/8)

4 rounds NOT for time:
15 russian swings
15 wall balla
5/5 single arm DB ou KB push presses
*carga leve

B)
Strength & Conditioning - 12'
Heavy complex
3 hang power cleans

C)
WOD
AMRAP - 12'
15 american swings (32/24)
15 wall balls (30/20)
5/5 single arm push presses (heavy)


quarta-feira, 15 de novembro de 2017

WOD 16/11/2017 - quinta-feira


A)
Warm-up
EMOM - 8'
1° min: 10 PVC pass through in botton position + 10 good
2° min: 1 turkish get up D + 3 turkish sit-ups
3° min: 1 turkish get up E + 3 turkish sit-ups
4° min: 20" kippings (usar o ring)

B)
Strength & Conditioning
EMOM - 5'
2 a 3 rings MU (8 a 10 pull-ups)

B1)
Workout - 16’
A cada 2' (8 sets):
3 front squats + 1 split jerk (80%-85% RM C&J)
*saindo do chão
*pode ir construindo a carga
*o ideal é fazer pelo menos 4 sets com o % desejado e não só a última

C)
WOD
5 Power cleans (155/105)
10 C2B
15 DU
5 rounds for time

segunda-feira, 13 de novembro de 2017

WOD 14/11/2017 - terça-feira

A)
Warm-up
EMOM - 8'
1° min: 10 T raises / Y raises/ I raises
2° min: 10 PVC pass through + 10 PVC sot presses
3° min: 10 biceps curls barbell (45/35)
4° min: 6/6 DB tríceps extensions

EMOM - 3'
3 tall snatches
*pode crescer carga

B)
Strength & Conditioning
Workout - 14'
A cada 2' (7 sets):
3 stop halting snatch deadlift + 2" bellow the knee + 1 squat snatch (65%-75%)

*2" descola do chão, 2" abaixo joelho, 2" acima joelho e fica em pé, volta 2" abaixo do 
joelho e, imediatamente, faz o squat snatch

C)
WOD
4 rounds for time:
15 OHS (115/85)
12 burpees over bar
9 power snatches

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

ENDURANCE 

A)
Warm-up
EMOM - 12' (3 sets):
1° min: 20 DB alternating reverse lunges (10/10)
2° min: 45" side plank D
3° min: 45" side plank E
4° min: 8 a 10 DB Z presses

B)
Strength & Conditioning
3 RM push press (construir carga)

B1)
AMRAP - 10'
250m row
20 push-ups
10 pull-ups

C)
WOD
AMRAP - 10'
30 DU
20 sit-ups (V-Up)
10 ring dips


domingo, 12 de novembro de 2017

WOD 13/11/2017 - segunda-feira

A)
Warm-up
EMOM - 6'
1° min: 5x- 1 dog stretch + 1 mountain climb D/E
2° min: 5 reverse burpees + 10 wrist pulses
3° min: 3 hang power cleans + 3 hang squat cleans

B)
Strentgh & Conditioning
Workout - 6'
A cada 2' (3 sets):
2 squat cleans from mid thigh (65%-70%)
*anota a carga

B1)
Workout - 6'
A cada 2' (3 sets):
1 squat clean from mid thigh (75%-80%)
*anota a carga

B2)
Workout - 6'
A cada 2' (3 sets):
1 power clean + 3 front squats (super slow) (75% B1)
*12" p/ descer e 12" p/ subir

C)
WOD
EMOM - 20' (5 sets)
1° min: 45" row (acumular metros)
2° min: 6 strict HSPU
3° min: 6 strict pull-ups
4° min: 10 pistols
*anotar os metros de cada round


quinta-feira, 9 de novembro de 2017

WOD 10/112017 - sexta-feira

A) 
Warm-up
3 rounds:
200m run
10 air squats
10 psoas pulses D
10 psoas pulses E

B)
Strength & Conditioning - 15'
Back squat
Set 1 == 3 (70%)
Set 2 == 2 (75%)
Set 3 == 1 (80%)
Set 4 == 3 (75%)
Set 5 == 2 (80%)
Set 6 == 1 (85%)

C)
WOD
75 DU
60 wall balls (20/14)
45 deadlifts (135/95)
30 burpees
45 deadlifts
60 wall balls
75 DU
For time

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

ENDURANCE 

A)
Warm-up
1 round:
15 air squats
5x: 1 dog stretch + 1 mountain climb D/E
10 push-ups
5 reverse burpees

B)
Strength & Conditioning
Workout - 18':
A cada 1'30" (3 sets):
1°: 250m row
2°: 15 burpees
3°: 200m run
4°: 15 T2B

C)
WOD
10 pull-ups
20 DB snatches (55/35)
30 sit-ups (butterfly)
40 step-ups
4 rounds for time
Time cap: 20'



quarta-feira, 8 de novembro de 2017

WOD 9/11/2017 - quinta-feira

A)
Warm-up
EMOM - 12'
1° min: 25 DU
2° min: 20 air squats
3° min: 150m row
4° min: 12 burpees
5° min: 10 american swings (20/14)
6° min: 8 squat cleans (45/35)

B)
WOD
50 DU
40 air squats
300m row
24 burpees
20 american swings (24/16)
16 squat cleans (95/65)
3 rounds for time

terça-feira, 7 de novembro de 2017

WOD 8/11/2017 - quarta-feira

A)
Warm-up
EMOM - 8'
1° min: 10 PVC pass through + 5 dog stretches + mountain climb D/E
2° min: 10 kippings on ring MU
3° min: 3 shoulder presses opener + 3 split jerks
4° min: 5 good mornings + 5 deadlifts

B)
Strength & Conditioning - 12'
Heavy single split jerk

B1)
EMOM - 10'
1 deadlift (85%)
*pode crescer a carga durante até chegar à %

C)
WOD
EMOM - 20'
1° min: 100m run
2° min: 35 DU
3° min: 12 T2B
4° min: 3 bars MU

segunda-feira, 6 de novembro de 2017

WOD 7/11/2017 - terça-feira

A)
Warm-up
EMOM - 8'
1° min: 10 air squats + 10 wrist pulses
2° min: 6 rolinhos + 10 ankle pulses (c/ anilha)
3° min: 10 alternating front rack stretches (45/35)
4° min: 5 front squats + 10" front squat hold

B)
Strength & Conditioning - 12'
Front squat
Set 1 == 5 (70%-75%)
Set 2 == 4 (80%-85%)
Set 3 == 3 (85%-90%)
Set 4 == 2 (90%-95%)
Set 5 == 2 (95%-98%)
Set 6 == 1 (100% +++++)

B1)
Workout - 9'
A cada 1'30" (6 sets):
1 hang squat clean
Sets 1, 2 e 3 == 75% clean
Sets 4, 5 e 6 == 85%

B2)
EMOM - 5'
4 stop halting clean deadlift (100% PR)
*sai do chão 2", abaixo do joelho 2", acima joelho 2", high hang e solta

C)
WOD
EMOM - 15'
1° min: 12 OH step lunges (55/35)
2° min: 12 cal row
3° min: 12 DB snatches (55/35)

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

ENDURANCE 

A)
Warm-up
2 rounds:
400m run
Shoulder circles (10 pra frente/10 pra trás)
10 scapular push-ups
10 push-ups

B)
Preparar movimentos e carga p/ WOD 

C)
WOD
AMRAP - 30'
Em duplas:
100 wall balls (20/14)
50 HSPU
80 squat cleans (135/95)
40 C2B
60 box jumps
30 synchro burpees 
40 SOH (135/95)
20 T2B
20 power snatches (135/95)
10 rope climbs