Aula - Sexta-feira ( 01/09 )
A- warm up
800 m run
B- skill
Power snatch
C- wod
45 Power snatch
45 burpess
A cada final de ciclo vc deverá fazer 3 rope climb
Aula - Quinta-feira (31/08)
A- mobility
B- core
Russian Twist 3x 30" com wallball
30" on 30" off
3 x 1' de prancha 30" off
3 x 30 reps ( 15 em cada lado)
C- Wod
Annie
50/40/30/20/10
D/u
Sit up
A cada final de ciclo
fazer 20 Wall ball
Aula - Quarta-feira ( 30/08 )
A- warm up
3x 10 good morning
3x 10 stiff
3x10 Deadlift pegada do clean
B- Força
5x 5 Deadlift pegada snatch
C- Wod
4 rd/s for time
20 push up
10 lunge com a barra nas costas
8 ohs com a mesma carga
6 front squat
Aula - Terça-feira ( 29/08)
A- Warm Up
B- Skill
Power clean
Emom (10' - a cada 1')
1 Power clean
C- Wod
3'30"
Run 400 m
Tempo que restae - max de KTB
Rest 2'
3'30"
Run 400
Tempo que restar - max de box jump over
Rest 2'
3'30"
Run 400 m
Tempo que restar - máx de Push Press
Aula - Segunda-feira (28/08)
A- Warm Up
Tabata
Air squat holding
Jumping squats
B- Força
Pr front squat -16' ( a cada 2' 1 rep)
2x max reps - 50% do PR
C- Wod
21/15/9
Burpess
T2B
Wall ball
Aula - Sexta-feira ( 25/08)
Skill
HSPU
Strenght
3x
6-8 strict
8-10 kipping HSPU
10-12 shoulder press
Wod
Team wod 3
4.500 m de remo
Aula - Quinta-feira (24/08)
Warm Up
TGU
Skill
D.U
Wod (Emom 20')
5-8 Burpee wall jump
15 Wall Ball
14-20 V Up
12-15 Push up
Rest
Aula - Quarta-feira (23/08)
Mobility
Skill
Power Clean
Wod
21-15-9
Hang Power Clean
KTB Swing
1,2,3
Rope Climb
Aula - Terça-feira ( 22/08 )
Skill
Pistol
Strenght
Box Single Leg
Wod
4x
10 T2B
16 OHS Lunge KTB
200 m Run
Aula - SEGUNDA (21/08)
WARM UP
5'
SKILL
split JERK
STRENGHT
6x2
WOD
1 A 10
G2OH
10 A 1
BURPEE
Aula - Sexta-feira (18/08)
Skill
Pull Up
Strenght
5x de 3 a 5 strict/weighted pull up
Max de pull up
* scaled 5x de 8 a 12 pull ups
Wod
4 rounds
1' on 30'' off
A - max cal row
B - max abmat sit up
C - max box jump over
D - max de push up hand release
Aula - Quinta - Feira (17/08)
Warm Up
5 - 10'
Skill
Snatch
Strenght
complex x8 @mpp
1 snatch deadlift
1 hang power snatch
1 balance
1 OHS
Wod
15 - 12 - 9 - 12 - 15
Deadlift
KTB Swing
Aula - Quarta-feira (16/08)
WARM UP
3x
6-10 ring row
SKILL
rope climb
STRENGHT
emon 15'
A) 1-2 rope climb
B) SDHP
C) 10-15 burpees
WOD
amrap 10'
1 t2b
2 box jump
2 t2b
4 box jump
3 t2b
6 box jump
4 t2b
8 box jump
.
.
.
Aula - Terça-feira (15/08)
Skill shoulder press
Emom 12'
5 shoulder press
rx @85% scale @mpp
WOD
4x
10 ring dips (box dip)
15 push up
20 ab mat sit up
25 DU (x2 SU)
T.cap 16'
Aula - Segunda-feira (14/08)
WARM UP (10')
SKILL
Back Squat
STRENGHT
20 back squat só barra
6x
6 back squat @mpp
Big wave
20 back squat 50% mpp
WOD (15')
20 pull up
30 hang power clean
40 front rack lunge
a cada minuto 3 burpees
Aula - Sexta-feira (11/08)
Warm up
2x10
Deadlift
Shoulder press
Good morning
Strenght
Deadlift
2x10 @50%
6x3 @80%
Wod
21/15/9/6
Bench press
Cal row
Hspu
Aula - Quinta-feira (10/07)
Mobilidade
Skill: T2B
*pode ser mais curto
Para aqueles que já sabem
WOD cap 15'
60 front squat
60 t2b
A cada quebra 200run
Iniciante
5 rounds
10globet squat
10 canivete
200m run
Aula - Quarta-feira (09/07)
Warm up
Row
3 rounds
300m row
20 sit ups
Skill
Hang power snatch
Wod
Emon 16'
Odd: barbell complex
1 Hang power snatch + 1 push press behind the neck + 1 overhead squat
Even: 8 burpees
Aula - Terça-feira (08/08)
Warm up
Geral
Endurance
A- 800m run z2
B- 600m run z3
C- 400m run z4
D- 200m run z5
*rest 2' por corrida
**iniciante 4x400m
WOD
Amrap 12'
12 kb swing
9 wall balls
6 pull ups
Adaptado
12 sit up
9 air squat
6 pull up adaptado
Aula - Segunda-feira (07/07)
A- warm up
Livre 5'
B- strength
Front squat
1x10
6x3
C-wod
Emom de 5 rd/s
30" on
30" off
1-30" yoke carry holding
2- 30" box jump over
30 " off
3- deadlift holding
30 " off
4- 30" on burpess
1' rest
Aula - sexta-feira (04/07)
Warm Up
Burgener
Skill
Power Clean
Strenght
Emom 10'
A - 3/5 power clean
B - 5/8 front squat
Wod
Amrap (12')
5 T2B
8 Thruster
10 Cal Row
Aula - Quinta-feira ( 03/07)
Warm Up
Skill
Kipping Pull Up
Butterfly
Wod (4 rft )
400 m run
15 pull ups
25 wall ball
Aula - Quarta-feira (02/07)
Warm Up
Ring Roll
Jump Squat
Run
Skill
Snatch
Wod 1
18-12-09
Power Snatch
Box Jump
Rest 2'
Wod 2
09-12-18
KTB Swing
Burpees
