01/12/17 - WOD

A- WOD
I- EMOM 16 Min:
Min 1: 15 SDHP (95lbs/65lbs)
Min 2: 200m Row
Min 3: 15 Push Press (95lbs/65lbs)
Min 4: 20 Box Jump (24/20)

II- EMOM 16 Min:
Min 1: 15 SDHP (75lbs/55lbs)
Min 2: 150m Row
Min 3: 15 Push Press (75lbs/55lbs)
Min 4: 15 Box Jump (24/20)

B- Ginástica:
Tabata (16 Rounds)
Sit Up
Superman

C- Acessórios:
3 Rounds:
12 El Frontal
15/15 Manguito El

30/11/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Hang Snatch
(↑ Carga)

B- WOD
I- 10 Min AMRAP:
30 DU
16 DB OH Lunges
(50lbs/35lbs)

II- 10 Min AMRAP:
60 SU
16 DB OH Lunges
(40lbs/25lbs)

C- Acessórios:
4 Rounds:
500m Bike
10 Strict Pull Up

29/11/17 - WOD

A- Força:
10-8-6-4-2
Shoulder Press

B- WOD
I- For Time:
40 Toes To Bar
50 Handstand Push Up
60 Sprawl
70 V-Ups

II- For Time:
30 TTB/KTC
40 Hand Release Push Up
50 Sprawl
60 Sit Up

C- Acessórios:
3 Rounds:
12 El lateral
12/12 Remada Uninaleral

28/11/17 - WOD

A- Ginástica:
Drills de Muscle Up

B- WOD
I- 5 Rounds For Time:
3 Muscle Up
12 Overhead Squat (95lbs/65lbs)
300m Run

II- 4 Rounds For Time:
5 Banded Muscle Up
12 Overhead Squat (75lbs/55lbs)
300m Run

C- Acessórios:
3 Rounds:
10/10 DL Unilateral

27/11/17 - WOD

A- LPO:

5 Sets 2 Min:

3 Hang Clean

(↑ Carga)

B- WOD

I- For Time:

600m Run

20 Hang Clean 

400m Run

15 Hang Clean

300m Run

10 Hang Clean

(135lbs/95lbs)

II- For Time:

400m Run

20 Hang Clean 

300m Run

15 Hang Clean

200m Run

10 Hang Clean

(95lbs/65lbs)

C- Acessórios:

6 Min AMRAP:

30 DU

10 Sprawl

25/11/17 - WOD

A- WOD (Partners)
I- For Time:
1000m Row
50 Thrusters (45lbs/35lbs)
30 Pull Up
1000m Run
50 Thrusters
30 Pull Up

B- Acessórios:
Tabata (16 Rounds)
Leg Raiser
Plank Hold Lateral

C- Mobilidade:
Geral

24/11/17 - WOD

A- Força:
Deadlift
5-4-3-2-1

B- WOD
I- 3 Rounds For Time:
400m Run
20 KTE
10 Deadlift (225lbs/155lbs)

II- 3 Rounds For Time:
300m Run
15 KTE/KTC
10 Deadlift (165lbs/105lbs)

C- Acessórios:
3 Rounds:
12/12 Remada Unilateral
10/10 Press KB

23/11/17 - WOD

A- Força:
10-8-6-4-2
Bench Press

B- WOD
Elizabeth
I- For Time:
21-15-9
Clean (135lbs/95lbs)
Ring Dips

II- For Time:
21-15-9
Clean (115lbs/75lbs)
Ring Dips/Bench Dips

C- Acessórios:
3 Rounds:
15 Hollow Rocks
15 Band Pull Apart

22/11/17 - WOD

A- WOD
I- 10 Min AMRAP:
1 Rope Climb
8 Burpees
12 Pistols

II- 8 Min AMRAP:
1 Rope Climb/10 Ring Row
6 Burpees
16 Lunges

B- WOD
I- 12 Min AMRAP:
20 KB Swing (53lbs/44lbs)
15 Box Jump (24/20)
10 Cal Row

II- 12 Min AMRAP:
20 KB Swing (44lbs/35lbs)
15 Box Jump/Step Up (24/20)
10 Cal Row

C- Acessórios:
4 Rounds:
0.4m Bike/200m Run
10 Sprawl

21/11/17 - WOD

A- LPO
EMOM 10 Min:
Ímpar: 3 Push Jerk
Par: 3 Split Jerk
(até 50% RM - Pausa 2 Seg.)

B- WOD
I- For Time:
90 Push Up
70 Pull Up
* A cada 2 Min, 100m Run

II- For Time:
70 Push Up
50 Pull Up
* A cada 2 Min, 100m Run

C- Acessórios:
3 Rounds
12 El. Lateral
12 El Frontal

20/11/17 - WOD

A- Força:
5x5
Back Squat
(↑ Carga)

B- WOD
Randy
For Time:
75 Snatch
I (75lbs/55lbs)
II (65lbs/45lbs)

C- Acessórios:
3 Rounds:
20 Sit Up
1 Min Plank Hold

17/11/17 - WOD

A- LPO:
5x5
Bech Press

B- WOD
I-5 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (115lbs/85lbs)

II-4 Rounds For Time:
200m Row
15 Box Jump (24/20)
10 Push Press (95lbs/65lbs)

C- Acessórios:
For Time:
1900m/1200m Run

16/11/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Full Snatch
(↑ Carga)

B- WOD
I-10 Min AMRAP:
1 Rope Climb Legless
15 KB Swing (53lbs/44lbs)
200m Run

II-10 Min AMRAP:
10 Ring Row
15 KB Swing (44lbs/35lbs)
200m Run

C- Acessórios:
Tabata (16 Rounds)
Sit Up
Leg Raiser

14/11/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 4 Rounds For Time:
10 C2B
16 DB Snatch (50lbs/35lbs)

II- 4 Rounds For Time:
10 Pull Up
16 DB Snatch (40lbs/25lbs)

C- Acessórios:
5 Rounds:
50/30 DU
15 V- Ups

13/11/17 - WOD

A- Ginástica:
EMOM 6 Min:
30 On/ 30 Off
Máx HSPU

B- WOD
I- 3 Rounds For Time:
10 OHS (115lbs/85lbs)
15 Burpees
300m Run

II- 3 Rounds For Time:
10 OHS (95lbs/65lbs)
100m Run
12 Burpees
200m Run

C- Acessórios:
3 Rounds:
15 Shoulder Press DB
15 Flexão Joelho (Elast)

11/11/17 - WOD

A- Força:
5x5
Bench Press

B- WOD
I- For Time:
1000m Run
5 Rounds:
10 Deadlift (225lbs/155lbs)
15 Box Jump (24/20)

II- For Time:
600m Run
4 Rounds:
10 Deadlift (185lbs/105lbs)
15 Box Jump (24/20)

C- Acessórios:
3 Rounds:
12 El Frontal
15 Leg Raiser (Rack)

10/11/17 - WOD

A- WOD
I- For Time:
21-15-9-9-15-21
DB Clean (50lbs/35lbs)
OHS Unilateral KB (44lbs/35lbs)

II- For Time:
21-15-9-9-15-21
DB Clean (40lbs/25lbs)
Goblet Squat (35lbs/26lbs)

B- Ginástica:
EMOM 10Min:
Min 1: 20 Russian Twist (45lbs/35lbs)
Min 2: 10 Sprawl

C- Acessórios:
3 Rounds:
15 Banded Pull-Apart

09/11/17 - WOD

A- LPO:
5-4-3-2-1
Hang Snatch
(↑ carga)

B- WOD
I- EMOM 12 Min:
Min 1: 1 Hang Snatch (80% treino A)
Min 2: 200m Row
Min 3: 15 HSPU

II- EMOM 12 Min:
Min 1: 5 Hang Snatch (95lbs/65lbs)
Min 2: 150m Row
Min 3: 15 HRPU

C- Acessórios:
5 Tiros de 100m Run

08/11/17 - WOD

A- Força:
3-3-3-3-3
Front Squat
(↑ carga)

B- WOD (Partners)
I- For Time:
90 Thrusters
400 DU
(95lbs/65lbs)

II- For Time:
90 Thrusters
200 DU/600 SU
(75lbs/45lbs)

C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El Lateral

07/11/17 - WOD

A- Ginástica:
EMOM 10 Min:
3/1 Bar Muscle Up
* Prática BMU

B- WOD
I- For Time:
60 Abmat
50 KTE
40 V-Ups
30 Pull Up
20 Strict Pull Up
10 BMU

II- For Time:
60 Abmat
50 KTC
40 Sit Ups
30 Push UP
20  Pull Up
10 Jump BMU

C- Acessórios:

10 Min AMRAP:

12/10 Cal Bike/Ski

15 KB Swing

06/11/17 - WOD

A- LPO
EMOM 8 Min:
1 Power Clean +
1 Hang Clean +
1 Squat Clean
(até 50% RM)

B- WOD
I- 4 Rounds For Time:
300m Run
20 Pistols
7 Cleans (155lbs/105lbs)

II- 4 Rounds For Time:
200m Run
20 Lunges
100m Run
7 Cleans (115lbs/85lbs)

C- Acessórios:
Tabata (16 Rounds)
Hollow e Arch Rocks

04/11/17 - WOD

A- LPO:
5-4-3-2-1
Clean

B- WOD
I- AMRAP 4 Min:
400m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/85lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(135lbs/95lbs)
Rest 4 Min

II- AMRAP 4 Min:
300m Run
-Máx de:
5 Clean +
5 Burpees
(75lbs/55lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(95lbs/65lbs)
Rest 4 Min
AMRAP 4 Min:
200m Run
-Máx de:
5 Clean +
5 Burpees
(115lbs/75lbs)
Rest 4 Min

C- Acessórios:
Mobilidade Geral

03/11/17 - WOD

A- Força:
10-8-6-4-2
Overhead Squat

B- WOD
EMOM 12 Min:
Min 1: 50/30 D.U.
15 Seg Rest
Min 2: 15/10 Pull Up
15 Seg Rest
Min 3: 200/100m Run
15 Seg Rest
Min 4: 20/15 Wall Ball (20/14)
15 Seg Rest

C- Acessórios:
Tabata (8 Rounds)
Russian Twist