WOD 29/3/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

Jumping jack

Step lunge

Kipping pull-up

Mountain climb

B)

Strength & Conditioning

EMOM - 18' (3 sets):

1° min: 50 speed climbs

2° min: 30 med ball L-sit wipers (no chão)

3° min: 20 KB russian twists

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

5° min: 6 a 8 KB turkish sit -ups ( cada lado)

6° min: 20 KB balistic rows

*Usar somente 1 KB para os exercícios (carga: entre 8 kg e 16 kg)

C)

WOD

AMRAP - 20'

400m run (2x 200m)

10 ring push-ups

20 russian swings (32/24)

30 DU

WOD 28/3/2018 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Wrist pulse

Shoulder press opener (45/35)

Front squat hold (45/35)

B)

Strength & Conditioning - 20'

1 front squat + 1 split jerk

*Chegar a 85% RM split jerk 

C)

WOD

3 rounds:

750m row ou 600m run (400m +200m)

15 burpees step over box

15 T2B

WOD 27/3/2018 - terça-feira

A)

Warm-up

Tabata - 4'

PVC pass through in bottom position

T spine pulse

Shoulder press opener (45/35)

Romanian deadlift (45/35)

EMOM - 2'

1° min: 3 snatch high pull + 3 muscle snatch + 3 OHS

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

EMOM - 4' (aumentar a carga)

1° min: 1 snatch high pull + 1 muscle snatch + 3 OHS 

2° min: 1 power snatch + 1 snatch balance + 3 snatch drop 

B)

Strength & Conditioning - 15'

1 squat snatch from below the knee + 1 OHS

*Construir carga 

C)

WOD

AMRAP - 14'

21 wall balls (20/14)

15 push-ups

9 cal row 

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

ENDURANCE

A)

Warm-up 

3 rounds:

10 air squats

20 hand plank shoulder tap

30" L-sit hold

20 mountain climbs

10 back squats (45/35)

B)

Strength & Conditioning - 15'

BACK SQUAT

Set 1 ==== 5 (40%)

Set 2 ==== 5 (50%)

Set 3 ==== 4 (60%)

Set 4 ==== 3 (70%)

Set 5 ==== 2 (80%)

C)

WOD

AMRAP - 25'

400m run (2x 200m)

20 american swings (24/16)

30 air squats

40 DU

WOD 26/3/2018 - segunda-feira

A)
Warm-up
TABATA - 4'
Montain climb
Wrist pulse
Rolinho
Front squat hold

EMOM - 4'

1° min: 3 tall clean

2° min: 2 hang squat clean + 2 squat clean from bellow the knee

B)

Strength & Conditioning

EMOM - 4'

1 hang squat clean (HSC) + 1 squat clean (SC) from bellow the knee

Set 1 e 2 ====== 50% HSC

Set 3 e 4 ====== 60%

B1)

Workout - 12’

A cada 2' (6 sets):

1 HSC + 1 SC from bellow the knee
Set 1 e 2 ====== 70%
Set 3 e 4 ====== 75%
Set 5 e 6 ====== 80%

B2)

BACK SQUAT - 12'

Set 1 ===== 5 (60%)

Set 2 ===== 4 (70%)

Set 3 ===== 3 (80%)

Set 4 ===== 5+ (70%)

C)
WOD
800m run
50 air squats
25 burpees
10 strict pulll-ups

WOD 22/3/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

Shoulder press opener (45/35)

Front squat

Push jerk

B)

Strength & Conditioning - 12'

1 front squat + 1 push jerk

*Chegar a 80% RM push jerk

C)

WOD

4 rounds:

200m run

15 deadlifts (185/135)

10 DB push presses (50/50 - 35/35)

Rest 3'

*Anotar tempo de cada round

WOD 21/3/2018 - quarta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

T spine pulse on box

Scapular push-up

T Y I raise

Tabata - 4'

Nose to wall handstand hold

Strict HSPU unbroken

B)

Strength & Conditioning

EMOM - 4'

1 hang squat snatch + 1 OHS

Set 1 e 2 ===== 50%

Set 3 e 4 ===== 60%

B1)

Workout - 14'

A cada 2' (7 sets):

1 hang squat snatch + 1 OHS

Set 1 ======== 65%

Set 2 ======== 70%

Set 3 ======== 75%

Set 4 e 5 ===== 80%

Set 6 e 7 ===== 85%

C)

WOD

AMRAP - 3'

5 thrusters (135/95)

15 pull-ups

Rest 5'

AMRAP - 3'

10 thrusters (115/75)

10 C2B

WOD 20/3/2018 - terça-feira

A)

Warm-up

Tabata - 4'

Air squat

Mountain climb

Wrist pulse

Rolinho

EMOM - 8'

1° min: 3 clean grip romanian deadlift + 3 clean pull + 3 muscle clean

2° min: 3 front squat + 2 high hang squat clean

3° min: 2 hang squat clean + 2 squat clean

4° min: 3 tall clean

*1ª rodada: 45/35 ---- 2ª rodada: pode aumentar carga

B)

Strength & Conditioning

EMOM - 4'

Hang squat clean

Set 1 e 2 ===== 2 (50%)

Set 3 e 4 ===== 2 (60%)

B1)

Workout - 8'

A cada 2' (4 sets):

Hang squat clean

Set 1 e 2 ===== 2 (70%)

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

B2)

Workout - 6' 

A cada 2' (3 sets):

Hang squat clean

Set 1 ===== 1 (80%)

Set 2 ===== 1 (85%)

Set 3 ===== 1 (85%+++)

C)

WOD

Workout - 18' 

A cada 6' (3 sets): 

30 cal row

20 wall balls (20/14)

10 power clean (135/95)

WOD 19/3/2018 - segunda-feira

A)

Warm-up

46 burpees

B)

Preparar movimentos e carga p/ WOD

C)

WOD Freduco 4.6

Time cap: 46'

460m run

46 DB OH step lunge (50/35)

46 sit-ups (butterfly)

46 hand release push-ups

46 power snatches (95/65)

46 air squats

46 T2B

46 DU

46 sit-ups (remador)

46 box jumps

Feliz aniversário, coach Fred!

WOD 15/3/2018 - quinta-feira

A)

Warm-up

200m run

+

3 rounds:

15 air squats

30" side plank D

30" side plank E

5 front squats (barbell)

B)

Strength & Conditioning - 10'

Front squat (tempo: 3x2)

1-1-1-1-1 (70%)

C)

WOD

2 rounds for time:

800m run

50 DU

30 russian swings (32/24)

50 DU

400m run

Rest 4'

WOD 14/3/2018 - quarta-feira

A)

Warm-up

EMOM - 6' (3 sets):

1° min: 10 PVC pass through + 10 T spine pulses

2° min: 10 T + 10 Y + 10 I raises

3° min: 8 burpees

B)

Strength & Conditioning

EMOM - 3'

3 jerk balance

B1)

EMOM - 12'

1 split jerk (sai do rack)

*chegar a 85% RM de split jerk

B2)

BACK SQUAT - 8'

5 (50% RM)

4 (60%)

3 (70%)

2 (80%)

C)

WOD

Workout - 20'

A cada 5' (4 sets):

5 DB thrusters (50/50 - 35/35)

15 wall balls (20/14)

5 deadlifts (225/155)

15 box jumps over

WOD 13/3/2018 - terça-feira

A)

Warm-up

TABATA - 4'

PVC pass through

HSPU hold

Mountain climb

Negative HSPU 

B)

Strength & Conditioning

EMOM - 6' (3 sets):

1° min: 4-8 strict HSPU 

2° min: 6 a 10 kipping HSPU 

B1)

EMOM - 6'

Barbell

1° min: 3 snatch high pull + 3 muscle snatch + 3 OHS

2° min: 3 snatch balance + 3 snatch drop

3° min: 3 tall snatch

B2)

Workout - 12'

A cada 2' (6 sets):

2 hang snatch 

Set 1 ======= 55% (RM hang snatch)

Set 2 ======= 60%

Set 3 e 4 ==== 65% e 70%

Set 5 e 6 ==== 70% e 75%

Rest 3'

B3)

EMOM - 3'

1 hang snatch (75%-80%)

C)

WOD

21-15-9

Hang snatch (115/75)

C2B

WOD 12/3/2018 - segunda-feira

A)

Warm-up

EMOM - 16' (4 sets):

1° min === 4 dog stretches + 10 mountain climbs

2° min === 45" hand stand hold

3° min === 20 step lunges

4° min === 20 sit-ups (remador)

B)

Preparar movimentos e carga p/ WOD

C)

WOD

AMRAP - 30'

750m row

10 heavy squats* with ball ball (30/20)

10 HSPU

20 sit-ups (V-Up)

200m run

*Heavy squat = segurar a bola como quiser

Obs.: se já descansou do 18.3 = ritmo mais intenso (caso contrário, moderado)

WOD 9/3/2018 - sexta-feira

Open 18.3

WOD 8/3/2018 - quinta-feira

A)

Warm-up

EMOM - 12'

1° min: 30 DU

2° min: 10 air squats + 10 push-ups

3° min: 20 KB deadlifts

4° min: 15 kipping pull-ups

B)

Preparar movimentos e carga p/ WOD

C)

WOD

600m row ou 500m run

20 box jumps over

40 american swings (24/16)

20 T2B

40 GOH (95/65)

20 HSPU

40 wall balls (20/14)

20 pull-ups

600m row ou 500m run

Time cap: 30'

WOD 7/3/2018 - quarta-feira

A)

Warm-up - 10'

3 rounds:

10 mountain climbs

10 PVC pass through in bottom position

10 T spine pulses on box

Barbell warm-up

2 rounds:

3 snatch grip romanian deadlift

3 snatch high pull

3 muscle snatch

3 OHS

3 snatch balance

3 snatch drop

3 squat snatch

B)

Strength & Conditioning

EMOM - 5'

1 power snatch + 1 squat snatch (50%-55% RM)

*Pode subir carga

B1)

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 squat snatch

Set 1 e 2 ======== 65%

Set 3 e 4 ======== 70%

Set 5 e 6 ======== 75%

Set 7, 8, 9 e 10 === 80%+

C)

WOD

For time

50 DU

40 DB OH step lunges (50/35)

30 push presses (115/75)

20 box jumps

10 C2B

WOD 6/3/2018 - terça-feira

A)

Warm-up

600m run

+

3 rounds:

10D/10E single leg deadlift KB 

20 russian twists KB

20 russian swings KB

10 gobblet squats KB

*carga livre p/ aquecimento

B)

Strength & Conditioning - 15'

Construir carga:

2 front squats + 1 push jerk (heavy)

C)

WOD

Workout - 24'

A cada 6' (4 sets):

3/2 rings MU

40 DU

200m run

10 deadlifts (185/135)

WOD 5/3/2018 - segunda-feira

A)

Warm-up

Dynamic mobility - 4'

T spines opener

*4 movimentos - 3 sets 10 reps cada

EMOM - 6'

1° min: 45" nose to wall handstand hold

2° min: 2 wall climbs

3° min: 4-6 negative HSPU

B)

Strength & Conditioning

EMOM - 5'

4-6 strict HSPU

Rest 1'

EMOM - 4'

3 a 5 bar MU

B1)

Construir carga - 15'

1 snatch balance + 1 OHS (heavy)

*Sai do rack

C)

WOD

AMRAP - 10'

10 wall balls (30/20)

10 power snatches (95/65)

10 row cal

WOD 2/3/2018 -sexta-feira

Open
18.2 + 18.2A