Aula - Sexta-feira (28/04)
A.
Tabata:
Montain climb
V Sit-up
B.
Emom x 10:
Odd: 12 a 20 pistol
Even: 8 a 15 t2b
Wod
3 rounds:
15 Ohs 40/25kg
10 Burpees over bar
Aula - Quinta-feira - (27/04)
Emom x 10:
5 power clean
3 squat clean
*maior peso possivel
Wod
3 rounds:
400m run
20 deadlifts 100/70kg
Aula - Quarta-feira ( 26/04 )
Mobilidade
Wod
Em trio:
15 rope climb
150 wall ball
120 ktb swing
90 burpees
3k Row
Aula - Terça-Feira (25/04)
Core
3 Sets:
1 min prancha
6 dragon flag
40m farm walk
Lpo
A cada 90" por 12':
Rx - 2 snatches
Sc - 4 Snatches
Wod
21 - 15 - 9
Power snatch 40/25kg
Hspu
Aula - Segunda-feira ( 24/04 )
Strenght: Emom (12')
6 rounds a cada 2:00
Front Squat do chão + strict pull ups
Rx - 3 Front + 5 a 10 Pull ups
Sc - 5 Front + 2 a 6 Pull ups
Wod (18')
3 rounds:
200m run
9 power clean
12 pull ups
Aula - Quinta - Feira (20/04)
Mobility (20')
WOD (8')
1 Power Clean
1 Front Squat
1 Thruster
2 Power Clean
2 Front Squat
2 Thruster
3 Power Clean
3 Front Squat
3 Thruster
4 Power Clean
4 Front Squat
4 Thruster
.
.
.
Força
3x6 Supino
3x8 Curvada
3x10 Remada Alta com KB
Aula - Quarta- Feira (19/04)
Warm Up ( 5 minutos)
Wod 1
4 rounds de 4' cada + 1' rest entre rounds
400 m RUN
Máx. de BOX JUMP do tempo que sobrar
Rest : 1 minuto
Wod 2 (20')
4.500 ROW
Trio / Dupla / Sozinho
Aula - Terça- Feira (18/04)
Skill
HSPU
Emom 1´30
6 rounds
8 a 12 HSPU
Wod
10 min AMRAP
2 OHS
4 BURPEES
4 OHS
6 BURPEES
6 OHS
8 BURPEES
8 OHS
10 BURPEES
10 OHS
12 BURPEES
(40Kg / 30Kg- RX)
(30 Kg / 15 Kg- SCALE)
Core
Aula - Segunda-feira ( 17/04 )
Warm up
Skill
Deadlift
Força
Deadlift
6 séries
8/6/6/4/2/2
Wod
Amrp 18'
1 round de cindy
200 m run
2 rounds de cindy
200 m run
3 rounds de cindy
200 m run
4 rounds de cindy
200 m run
Aula - Sexta-feira - 14/04 ( Feriado )
Skill:
Clean & Jerk
Emom x 10:
1 Power Clean
1 Hang Squat Clean
1 Jerk
WOD
5 Rounds:
7 Snatches
7 Thrusters
7 Sdhp
Time Cap: 15'
Core
Aula - Quinta-feira ( 13/04 )
Mobilidae
WOD
For Time:
100 double unders
50 Ktb Swing
40 Box Jump Over
30 Pistols
20 cal Row
*10 burpees entre
cada exercicio
Time Cap: 18'
Aula- Quarta-feira ( 12/04 )
Skill:
Front Squat
Front Squat
8/ 6/ 4/ 2/ 2
WOD
3 Rounds:
400m Run
12 Power Clean
10 Push Press
8 Burpee Over Bar
(60/35kg) (40/25kg)
Time Cap: 22'
Aula - Terça-feira ( 11/04 )
Skill:
Kipping Pull up
Emom x 6:
4 a 8 reps de cada
Kipping/ T2B
Pull up/ Pull ups
K2E/ C2B
WOD
5 Rounds:
20 Wall Ball 20/14 lbs
10 Deadlift
(100/60kg) (70/40kg)
Time Cap: 12'
Core
Emom x 6:
Odd - 1' prancha
Even - 20 r. twist
Aula - Segunda - feira ( 10/04 )
Skill:
Hang Squat Snatch
Emom x 10:
1 Hang Squat Snatch
+
1 Squat Snatch
WOD
3 Rounds:
20cal Row
15 Box Jump
20 Push ups
15 Overhead Squats
(40/25kg)
Time Cap: 20'
AULÃO SÁBADO
Wod:
Em Duplas
150 Wall Ball + Deadlift 80/60kg (suspensão)
50 Sync Burpee Over Bar
30 Pull up (1 executa e 1 em suspensão)
400m Run c/ bola
Aula - Sexta - Feira ( 07/04 )
Skill: Rope Climb
A cada 2' por 10':
2 rope climbs ou
3 pés na corda + 3 subidas adaptadas
Wod
Fran
21 - 15 -9
Thrusters (40/25kg)
Pull ups
Time Cap: 10 min
Core Conditioning
Aula - Quinta - Feira ( 06/04 )
Wod em trio
Remo (Programa 1:40-20")
+
Max Double Unders
(um no remo, um na corda e um descansa)
Corrida
A cada 3' por 4 séries:
400m Run (trio).
Aula - Quarta - Feira ( 05/04 )
Skill: Clean & Jerk
A cada 1'30" por 12':
2 Clean & Jerk
achar o maior peso
Wod
For Time:
30 Strict Hspu/ Hspu/ Dip
30 C&J (60/35kg) (40/25kg)
50 Pistols/ Reverse Lunges with Ktb 24/16kg
50 Abmat Sit up with Ktb 24/16kg
Aula - Terça-feira ( 04/03 )
Mobilidade
Wod 1
4 Rounds:
7 Deadlift (80/55kg) (50/30kg)
15 Box Jump Over
Wod 2
21-15-9
Wall Ball (20/14lbs) (16/10lbs)
Toes to Bar/ Knees High
Aula- Segunda-feira ( 03/04 )
Skill: squat
Back Squat
3 x 3 (moderado)
4 x 1 (pesado)
Wod
3 rounds:
400m Run
10 Burpee pull up
20 kettlebell swing (24/16kg) (16/12kg)
Time Cap: 16'
