Aula - Quinta-feira (30/11)

Skill
Split Jerk 

Strength 

Clean Complex 
A cada 2' por 8'

1 Power Clean 
1 Front Squat
1 Push Jerk
1 Split Jerk

Wod
Gwen
15 - 12 - 9
Clean and Jerk

TERÇA-FEIRA (28/11)

A) Skill
Handstand Walk

B) Row 
Intensity / Cadence 
2x Max. Power
3x 80% Max Time

C) WOD:
- Pull Up:    2 - 4 - 6 - 8
- Burpees:  4 - 8 - 12 - 16
- Sit Up:      8 - 16 - 24 - 32

Segunda-feira (27/11)

A-warm up 

B- strenght 
OHS 4×3 do rack

C- Wod (20’)
"Loredo" bench mark
6 rds
24 air squat
24 push ups
24 lunges 
400 m run

Quinta- Feira (23/11)

A) Skill: Double Under

B) CORE

L-sit box / Good Morning

V-UP complex
- left
- right
- 2 open
- 2 close
- hold 10”

C) Benchmark “Fran”
21-15-9
- Thruster
- Pull Up

Rx 40/30
Sc. 30/20

Quarta- Feira (22/11)

A) Warm Up

B) Skill: Snatch

Emom 10’ - 10 sets
1+1+1
- Power Snatch
- Snatch Balance
- Overhead Squat
* carga fixa

C) Wod “Coach Counting”

1, 1+2, 1+2+3, 1+2+3+4....,+7.

- Wall Ball
- Box Jump
- Push Up

Terça-Feira (21/11)

A) Warm Up

B) Strenght
A cada 1’30” por 6’ - 4 sets
- Deadlift
A cada 1’30” por 6’ - 4 sets
- Back Squat

C) WOD - 4rft - Cap 21’

400m Run
30 Double unders / 100 S.U
15 Burpees

Segunda (20/11)

A - warm up

B - 4x6 jerk ktb
     4x8 pendley row

C - WOD
Amrap 15'
10 Clean & Jerk
15 ktb swing
200m row

SEXTA-FEIRA (17/11)

A) Warm Up

B) Core

C) Hero WOD: “Sisson”
Amrap 20’

- 1 Rope Climb
- 5 Burpees
- 200m Run

Quinta-feira (16/11)

A) Mobility

B) Warm Up

C) Hero Wod
“Randy”

75 Power Snatch

Rx 30/25 kg

Scaled 20/15 kg

TERÇA- FEIRA (14/11)

A) Warm Up

B) Wod Tatics

C) Hero Wod “JT” ft. 15’
21 - 15 - 9
- HSPU
- Ring Dip
- Push Up

Scaled: Hspu box - Dip Box 
In: hspu 4 apoios - Dip box

Segunda-Feira (13/11) 

A) Warm Up

B) Skill

C) Hero Wod: “Rahoi”
Amrap 12’

- 12 Box Jump
- 6 Thruster 
- Bar Facing Burpees

Rx 40/30
Sc 30/20
In 20/15

SEXTA-FEIRA (10/11)

A) Skill: Double Under

B) a cada 30” com 15” rest - 4’30” - 6 sets

- Max Double Unders

C)Resistence - Bench Press

20 - 20 - 20 - 20

D) WOD - Cap 6’ - ft.

21 - 15 - 9

Ktb Swing
Burpee Facing KTB

*** With JUDGE

QUINTA- FEIRA (09/11)

A) Warm Up p/ Clean

B) Skill: CLEAN
- Deadlift
- Hang Power Clean
- Thruster

C) E2MO2M - 12’ - 6 sets

Complex DL + H.P + TH
1 + 1 + 1 
* subir carga

D) WOD - 15’ ft.

200m Run
3 - 3 - 3
F. Squat - P. Press - Thruster

200m Run
6 - 6 - 6
F. Squat - P. Press - Thruster

200m Run
9 - 9 - 9
F. Squat - P. Press - Thruster

200m Run
12 - 12 - 12
F. Squat - P. Press - Thruster

200m Run
15 - 15 - 15
F. Squat - P. Press - Thruster

Rx: 40kg H - 25kg M
Sc: 30kg H - 15kg M
Bn: Ktb 16 - Ktb 12

QUARTA-FEIRA (08/11)

A) Mobility

B) CORE
- Dragon Flag 4x8
- Ktb Oblique 4x10
- Waiter Walk 4x 20m

C) WOD - E6MO6M - 24’ - 4 sets

400m Run
15 Burpees
30 Double Unders / 100 S.U

TERÇA-FEIRA (7/11)

A) Warm Up / Mobility

B) Skill: SNATCH
- High Pull
- Hang Power Snatch
- OHS

C) E2MO2M - 12’ - 6 sets

Complex High P + H. P + OHS
1 + 1 + 1

D) WOD Amrap 15’

15/12 Cal Row
8 T2b
10 Box Jump
15 Wall Ball 

Rx’d - 20/14 
Sc. - 12/8 - K2r - Step Up

Segunda Feira 06/11

A) Warm Up

B) Strenght - A cada 1’30” por 18’
( 12 sets)

- Heavy Single - Front Squat

C) Wod “Diane” 

21 - 15 -9
Deadlift
HSPU

Rx 100/70
Sc 70/45
Bn 40/25