Quinta-feira (28/12)

A- warm up

B- Skill/ strenght
push press

EMOM 
6x 1 rep a cada 1'30"

C- Wod 
amrp 25'
400 m run 
40 kb swing
500 m row 

Quarta-feira (27/12)

A- Warm up

B- Ginástica 
6x 
max pull up
Max hspu

C- Wod
5 rounds 
For time 20’
10 Deadlift (aumenta de 5 em 5)
15 box jump 
30 sit up

Terça-feira (26/12)

A- warm up livre

B- strenght 
10 x 1 a cada 2'

C- Wod
EMOM 20' a cada 1'

1-wall ball
2-burpees 
3-200 run
4-rest

rx- 18 wallball e 14 burpees
scale- 15 wallball ball e 10 burpees 
iniciante- 10 wallball e 8 burpees

Sexta (15/12)

Skill

Hspu
3x 16 shoulder taps 
3x 8 hspu (caixa) 
3x 6 strict

Wod
10 a 1 Clean 
1 a 10 Hspu

Rx 60/35
Sc 40/25
Bn 30/15

Quinta (14/12)

Mobilidade 15’/20’

High ball
8x 30”
1/2/3/4/5/6/7/8
2’ rest

4’ Max Back squat

Wod
Cap 10’ 

30 OHS
60 push ups 
90 ktb swing 

Rx 40/30
Sc 30/25
Bn 20/15

Quarta-feira (13/12)

Warm up
3x 10 sdhp (ktb)
3x 8 kbs

Skill 
Clean

Barbell Cycle
 8-6-6-4

Wod 
Amrap 14'

Thruster
Jump box over

5-10-15-20-...

Terça (12/12)

Warm up 

3x 10 hollow rock
3x 10 hollow arch

Skill

Pull up

2x 8 strict pull up
3x 10 beat swing 
3x 8 pull up ( kipping)

Wod
3 rounds

50 double under
3 Deadlift 
15 cal row
20 pistol

Rx 140/85
Sc 100/65
Bn 60/45

Segunda (11/12)

Warm up

2x 6-6 tgu

2x 6-6 sott press

Skill

Snatch

Barbell Cycle

 8-6-6-4

Wod (16’)

10 Rounds

3 power snatch

5 toes to bar

7 sumô deadlift high pull

Rx 50/35

Sc 40/25

Bn 30/20

Sexta-feira (08/12)

A- warm up

B- strenght 20'
de 1 a 10
bench press 
deadlift
homem ( 90- 70- 50 kg dead/ 70- 50- 40 bench)
mulher ( 55- 45- 35- kg/ 15- 25- 35) bench)

C- Wod 
3 rds 
50/40/30 sit up
20/15/10 (t2ring ou t2b)
12/9/6 bbjo

Quarta-feira (06/12)

*Warm up

*Skill/strenght
2x 8 snatch first pull
2x 6 snatch deadlift 
2x4 snatch pull
2x2 Snatch high pull

*Wod*
Amrap 8’
15 V-up
12 Cal Row
9 Deadlift (70/45) 

Terça-feira (05/12)

A- warm up
2 x 400 run leve

B- ginástica 
3×15 pé na Barra no chão 
3×12 beat swing
3×8 T2 ring

C- Wod 
emom 25' a cada 1'
1- 12 dip ( caixa ou argola)
2- 10 hspu ou 15 shoulder press
3- 18 push up 
4- 30 d/u ou 90 s/u
5- rest

Segunda-feira (04/12)

A- Warm up

B- strenght × resistance

2x 9 back squat +
2x 15 air squat

2x 6 front squat +
2× 12 jumping squats

3× 3 ohs +
3x 10 box jump

C- Wod cap 12'
21- 15- 9
kb swing
wallball
ao final de cada ciclo 
200 m run
8 burpess