WOD 1º/2/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

Air squat 

Doc stretch 

Back extension 

Plank shoulder tap

B)

Strength & Conditioning 

Workout - 12'

A cada 4' (3 sets): 

50 DU 

20 american swings (24/16)

10 T2B 

C)

WOD

Time cap: 15' 

400m run 

+

21-15-9

Box jump over 

GOH plate (45/25)

+

400m run

WOD 31/1/2018 - quarta-feira

A)

Warm-up

3 rounds:

10 PVC pass through 

10 mountain climbs 

5 candlestick rolls to squat 

B)

Strength & Conditioning 

EMOM - 6'

1° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (45/35)

2° min: 3 squat clean (45/35)

3° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (75/55)

4° min: 3 squat clean (75/55)

5° min: 3 clean deadlift + 3 clean pull + 3 clean high pull (95/65)

6° min: 3 squat clean (95/65)

B1)

EMOM - 10'

1 squat clean (60%-90%)

C)

WOD 

5 hang power clean (155/105)

5 front squats 

10 HSPU 

5 front squats 

5 rounds for time

WOD 30/1/2018 - terça-feira

A)

Warm-up

TABATA - 4'

Rolinho 

T spine 

Candlestick roll to squat 

T spine extension on foam roller 

EMOM - 6' (2 sets):

1° min: 3 snatch grip romanian deadlift + 3 snatch high pull + 3 muscle snatch 

2° min: 3 OHS + 3 snatch balance + 3 snatch drop 

3° min: 3 squat snatch 

B)

Strength & Conditioning 

Workout - 18'

A cada 2' (9 sets):

3-position squat snatch (high hang/hang/floor)

Set 1 ======== 50% PR snatch 

Set 2 e 3 ===== 60%

Set 4 ======== 65%

Set 5 e 6 ===== 70%

Set 7, 8 e 9 === 75%+

C)

WOD 

For time 

1.000 m row 

20 hang squat clean (155/115)

20 burpees over bar

10 hang squat clean 

10 burpees over bar

WOD 29/1/2018 - segunda-feira

A)

Warm-up 

200m run 

30" hollow rock 

20 air squats 

10 push-ups 

EMOM - 8'

1° min: 5 rolinhos + 10 wrist pulses 

2° min: 6 mountain climbs + 10 T spine pulses 

3° min: 3 hang squat clean (2" pausa no agachamento)

4° min: 3 jerk balance 

*Na segunda rodada, aumentar carga da barra 

B)

Strength & Conditioning - 15'
FRONT SQUAT (3" pausa no agachamento)
Set 1 e 2 ===== 2 (70% RM FS)

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

Set 5 e 6 ===== 2 (80%)

*Sai do rack 

*Anotar última carga 

B1)

Workout - 9'

A cada 90" (6 sets):

1 hang squat clean + 1 split jerk 

Set 1 ======== 60% C&J

Set 2 ======== 65%

Set 3 ======== 70%

Set 4, 5 e 6 === 75%+

C)

WOD 

EMOM 15' (5 sets):

1° min: max reps em 20" C2B

2° min: max reps wall ball (20/14)

3° min: max reps DU 

*Anotar rounds separadamente 

*Manter a média nos rounds

WOD 26/1/2018 - sexta-feira

A)

Warm-up

60 DU

40 air squats

20 burpees

10 power clean (45/35)

B)

Strength & Conditioning

EMOM - 6'

Power clean

1° min === 6 (95/65)

2° min === 5 (115/75)

3° min === 4 (135/95)

4° min === 3 (155/105)

5° min === 2 (165/115)

6° min === 1 (185/135)

C)

WOD

EM TRIO (pode ser misto)

2.500 m row ou 2.200m run (200m)

100 american swings (24/16)

80 deadlifts (185/135)

60 HSPU

40 C&J (155/105)

20 bar MU (adapt.: 40 C2B)

2.500m row ou 2.200m run

*Todos do trio têm que remar

*Máx. 500m row / mín. 200m run

*1 executa e os outros 2 descansam

WOD 25/1/2018 - quinta-feira

A)

Warm-up

50 jumping jacks

40 speed climbs

30 sit-ups (remador)

20 plank shoulder taps

10 med ball thrusters (20/14)

B)

Strength & Conditioning

EMOM - 12'

1° min: 100m run

2° min: 12 wall balls (20/14)

3° min: 10 shoulder presses (75/55)

4° min: 10 burpees touch bar

B1)

10' - Split jerk
Construir heavy single
*Sai do hack

C)

WOD

21-15-9

Sumo deadlift high pull (115/75)

Hang power clean

Push press

WOD 24/1/2018 - quarta-feira

A)

Warm-up - 15'

TABATA - 8'

Mountain climb

Rolinho

Candlestick roll to squat

Snatch push press

EMOM - 6'

1° min: 3 snatch grip romanian deadlift +3 snatch high pull + 3 muscle snatch

2° min: 3 OHS + 3 dnatch balance + 3 snatch drop

3° min: 3 squat snatch

B)

Strength & Conditioning

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 OHS + 1 squat snatch

*construir carga, priorizando técnica

C)

WOD

AMRAP - 15'

400m run

15 DB GOH (55/35)

15 box jumps

WOD 23/1/2018 - terça-feira

A)

Warm-up - 8'

TABATA - 4'

Dog stretch

Mountain climb

Wrist pulse

Rolinho

TABATA - 4' (45/35)

Power clean

Front squat

Power jerk

Split jerk

B)

Strength & Conditioning

EMOM - 5'

1 C&J 

*Crescer carga

*Qualquer C&J

B1)

5' para construir:

1 RM C&J

Imediatamente...

15 -12-9

Deadlift + burpee over bar

*Carga deadlift = RM B1

*Anotar tempo e carga

Rest 5'

C)

WOD

600m run (400m + 200m)

+

3 rounds:

15 thrusters (95/65)

10 HSPU

5 rings MU

+

600m run

WOD 22/1/2018 - segunda-feira

A)

Warm-up - 8'

TABATA - 4'

Mountain climb

Rolinho

Snatch push press (45/35)

Good morning (45/35)

TABATA -4'

Back squat (45/35)

Candlestick roll to squat

B)

Strength & Conditioning - 10'

BACK SQUAT

Set 1 === 6 (65% RM)

Set 2 === 4 (75%)

Set 3 === 2 (80%)

Set 4 === 2 (85%)

Set 5 === 4 a 6 (80%)

B1)

Workout - 10'

5 sets:

Max reps 30'' = power snatch (50% PR)

Rest 90"

*Anotar número de reps de cada round (tentar manter a média)

C)

WOD

For time

40 DU

20 wall balls (20/14)

10 T2B

60 DU

30 wall balls

15 T2B

90 DU

40 wall balls

20 T2B

WOD 19/1/2018 - sexta-feira

A)

Warm-up

Workout - 15'

A cada 5' (3 sets):

400m run (2x 200m) (adapt.: 500m row)

20 russian swings (24/16)

20 push-ups

B)

Strength & Conditioning

EMOM - 15' (5 sets):

1° min: 40 DU

2° min: 5 power snatches (135/95)

3° min: 10 DB snatches (55/35)

C)

WOD

3 rounds for time:

8 power clean (185/135)

16 C2B

20 cal row (adapt.: 250m run)

WOD 18/1/2018 - quinta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Back extension

Kipping pull-up

PVC OHS hold

TABATA - 4'

Mountain climb

Sit-up (butterfly)

Air squat

Sit-up (remador)

B)

Strength & Conditioning

EMOM - 12'

1° min: 30 DU

2° min: 10 burpees

3° min: 12 push-ups

4° min: 15 T2B

C)

WOD

Time cap: 28'

200m run

21 OHS (95/65)

4 rope climbs (adapt.: 8 strict pull-ups)

200m run

15 OHS

3 rope climbs (6 strict pull-ups)

200m run

9 OHS

2 rope climbs (4 strict pull-ups)

200m run

3 OHS

1 rope climb (2 strict pull-ups)

200m run

WOD 17/1/2018 - quarta-feira

A)

Warm-up

EMOM - 18':

1° min: 50 speed climbs

2° min: 30 L-sit wipers over wall ball

3° min: 20 KB russian twist (10-20 kg)

4° min: 10 KB hollow rocks + 20 KB flutter kicks

5° min: 20 KB turkish sit-ups

6° min: 20 KB balistic rows

*Usar somente 1 KB p/ os movimentos

B)

Strength & Conditioning - 15'

2 front squats

Set 1 === 70%

Set 2 === 75%

Set 3 === 80%

Set 4 === 85%

Set 5 === 90%

Set 6 === 95%

C)

WOD

For time

1.000m row ou 3x 400m run

15 GOH (185/125)

10 ring MU (adaptações: 30 C2B / 40 pull-ups / 50 push-ups)

WOD 16/1/2018 - terça-feira

A)

Warm-up

EMOM - 6'

1° min: 10 mountain climbs + 5 rolinhos

2° min: 10 T spine pulse + 5 dog stretches

3° min: 10 T/ Y/ I raises

EMOM - 6'

1° min: 3 snatch grip romanian deadlifts + 3 snatch pull + 3 muscle snatches

2° min: 3 OHS + 3 snatch balance + 3 snatch drop

3° min: 3 squat snatches

B)

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 power jerk

Set 1 e 2 ===== 70% RM snatch

Set 3 e 4 ===== 75%

Set 5 e 6 ===== 80%

Set 7, 8 e 9 === 85%

C)

WOD

Workout - 24'

A cada 8' (3 sets):

800m row ou 1.000m run (700+200+100)

10 burpees over wall ball

10 HSPU

30 DU

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

ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 10 PVC pass through + 10 PVC OH step lunge

2° min: 50" plank

3° min: 12 american swings (20/12)

4° min: 30" bar L-sit hold

B)

Strength & Conditioning

3 rounds:

Time cap: 15'

8 OH step lunges (135/95)

8/8 DB rows (55/35)

8 strict T2B

C)

WOD

3 rounds:

20 DB snatches (55/35)

10 burpees box jump over

60m one arm farmer walk (24/16)

WOD 15/1/2018 - segunda-feira

A)

Warm-up

EMOM - 6'

1° min: 10 mountain climbs + 5 rolinhos

2° min: 10 T spines + 10 wrist pulses

3° min: 5 power clean + 5 power jerk

B)

Strength & Conditioning - 3'

Workout - 3'

A cada 30" (6 sets):

1 a 2 bar MU

*Anotar somatório final

B1)

EMOM - 10'

*5' para chegar a 65% RM power clean & power jerk

*Aumentar a carga somente se a técnica estiver boa

Set 1 e 2 === 65%

Set 3 e 4 === 70%

Set 5 ====== 75%

Set 6 e 7 === 80%

Set 8 e 9 === 85%+

Set 10 ===== 90%+

B2)

EMOM - 3'

Max rep: touch & go power clean e power jerk (75%)

*Anotar o somatório final

C)

WOD

2 rounds:

12 burpees over bar

8 thrusters (115/75)

4 bar MU

8 thrusters

12 burpees over bar

Rest 3'

*Anotar tempo de cada round individualmente sem o descanso

WOD 12/1/2018 - sexta-feira

A)

Warm-up

EMOM - 8'

1° min: 30 hand plank shoulder taps

2° min: 10 mountain climbs + 5 rolinhos

3° min :10 wrist pulses + 10 good mornings (45/35)

4° min: 5 GOH (45/35 65/55 85/75)

B)

Strength & Conditioning

30'': max GOH (185/135)

Rest 30"

30'': max GOH (165/115)

Rest 30"

30'': max GOH (155/105)

Rest 30"

30'': max GOH (135/95)

*montar as barras RX/scaled, sair em baterias até todos passarem pelas 4 cargas

C)

WOD

40 wall balls (20/14)

30 C2B

20 HSPU deficit (H: 45+45 / M: 45+25 c/ abmat)

30 C2B

40 wall balls

For time

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

ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 rolinhos + 5 candlestick roll to squat

3° min: 10 air squats + 10 kipping pull-ups

4° min: 10 cossack squats

B)

Strength & Conditioning - 18'

Workout - 18'

A cada 6' (3 sets):

400m run (2x 200m)

10 box jumps over

12 T2B

C)

WOD

4 rounds:

10 DB snatches (55/35)

20 wall balls (20/14)

10 HSPU

Time cap: 12'

WOD 11/1/2018 - quinta-feira

A)

Warm-up 

EMOM - 8'

1° min: 10 PVC pass through + 5 dog stretches 

2° min: 5 power clean + 5 power jerk 

3° min: 10 kipping pull-ups 

4° min: 5 power C&J (cycling) 

B)

Strength & Conditioning - 10'

Heavy single power clean & power jerk 

C)

WOD 

Em dupla: 

100 T2B 

20 bear complex (135/95)

50 T2B 

20 bear complex 

For time

WOD 10/1/2018 - quarta-feira

A)

Warm-up 

EMOM - 6'

1° min: 5 dog stretches + 10 wrist pulse 

2° min: 5 rolinhos + 10 mountain climbs

3° min: 5 power clean + 5 squat clean 

*Cargas clean: 45/35 65/55 85/75 

B) 

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 power clean + 1 squat clean 

Set 1 e 2 ==== 60%

Set 3 e 4 ==== 65%

Set 5 e 6 ==== 70%

Set 7 e 8 ==== 75%

Set 9 e 10 === 80%+

C)

WOD 

21/15/9

Deadlift (225/155)

HSPU 

Rest 3'

21/15/9

Cal row

Burpee over the erg 

*Um grupo na 1ª parte e outro na 2ª (simultâneos)

WOD 9/1/2018 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 rolinhos + 10 wrist pulses

3° min: 5 front squats + 5" front squat hold

*cargas FS: 45/35 # 65/55 # 85/75

B)

Strength & Conditioning - 20'

2 front squats

Set 1 e 2 === 75%

Set 3 e 4 === 80%

Set 5 ====== 85%

Set 6 ====== 90%

C)

WOD

For time

50 cal row ou 700m run ou 40 cal bike

100 DB front rack lunges (55/35)

15 bar MU (adaptações: 20 C2B/25 pull-ups/30 push-ups hand release

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

ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 30 jumping jacks + 10 air squats

2° min: 20 sit-up V-up + 5 rolinhos

3° min: 45" plank

4° min: 5 shoulder presses + 5 push presses (45/35)

B)

Preparar movimentos e carga p/ WOD

C)

WOD

15 box jumps

15 push presses (115/75)

1.000m run (2× 460m + 100m) ou 1.200m row

15 push presses

15 burpees box jump over

1.000m run

15 burpees

Time cap: 30'

WOD 8/1/2018 - segunda-feira

A)

Warm-up 

EMOM - 6'

1° min: 5 dog stretches + 10 T spine pulses 

2° min: 5 rolinhos + 10 mountain climbs 

3° min: 10 T /10 Y / 10 I raises

EMOM - 4'

1° min:

3 snatch grip romanian deadlift 

3 snatch pull

3 muscle snatch 

3 OHS 

2° min:

3 snatch balance 

3 snatch drop 

3 squat snatch 

B)

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 squat snatch 

Set 1 / 2 ======= 65% RM 

Set 3 / 4 ======= 70%

Set 5 / 6 / 7 ===== 75%

Set 8 / 9 / 10 ==== 80%+

C)

WOD 

EMOM - 18' (6 sets)

1° min: 10 cal row 

2° min: 10 burpees on plate 45lb 

3° min: 20 DU + 5/3 strict pull-ups (pronadas)

WOD 5/1/2018 - sexta-feira

A)
Warm-up
TABATA - 4'
PVC pass through 
Rolinho 
T spine pulse 
Kipping on ring 

B)
Strength & Conditioning - 8'
3 rounds:
5 strict ring pull-ups
5 strict ring dips

3 rounds:
Max unbroken ring muscle up 
*Anotar rounds separadamente 

B1)
EMOM - 8'
1 power clean & power jerk 
Set 1 e 2 === 65% PC & PJ
Set 3 e 4 === 70%
Set 5 e 6 === 75%
Set 7 ====== 80%
Set 8 ====== 85%

B2)
EMOM - 3'
4 power clean & power jerk (70%)
*Touch & Go

C)
WOD 
15 T2B 
20 push presses (115/75)
1000m row ou 2x 460m run
20 push presses 
15 T2B 

Rest 5'

Repete tudo

*Anotar rounds separadamente e descontar 5'

WOD 4/1/2018 - quinta-feira

A)

Warm-up 

3 rounds:

100m run 

10 air squats 

5 burpees 

TABATA - 4'

Front squat (45/35)

Hollow rock 

B)

Strength & Conditioning 

Front squat 

Set 1 ======= 7 (65% PR)

Set 2 ======= 5 (75%)

Sets 3 / 4 ==== 3 (85%)

Sets 5 / 6 / 7 == 1 (90%+)

C)

WOD 

AMRAP - 6'

10 thrusters (95/65)

10 box jumps 

Rest 3'

AMRAP - 3'

5 thrusters (115/75)

5 box jumps (Everest)