29/12/17 - WOD

A- Força:
5 x 5
Sumo Deadlift

B- WOD
I- 4 Rounds For Time:
200m Run
15 SDHP KB (53lbs/44lbs)
10 Pull Up C2B

II- 3 Rounds For Time:
200m Run
15 SDHP KB (44lbs/35lbs)
10 Pull Up

C- Acessórios:
3 Rounds:
10/10 Press KB
15 Manguito (Fora)

28/12/17 - WOD

A- WOD:
I- For Time:
20 a 2
Wall Ball (20/14)
1 a 10
Burpee Box Jump (24/20)

II- For Time:
10 a 1
Wall Ball (14/10)
1 a 10
Sprawl Step Up (24/20)

B- WOD
For Time:
100 Cal Row (Partners)
120 Cal Row (Trios)

C- Acessórios:
Tabata (8 Rounds)
Leg Raiser

27/12/17 - WOD

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

B- WOD
I- 3 Rounds For Time:
400m Run
20 TTB
10 Clean (135lbs/95lbs)

II- 3 Rounds For Time:
300m Run
15 TTB/KTC
10 Clean (95lbs/65lbs)

C- Acessórios:
3 Rounds:
12/12  remada Unilateral
15 Pull Down

26/12/17 - WOD

A- WOD
EMOM 24 Min:
1- 200/100m Run
2- 20/15 Abmat
3- 200/150m Row
4- 20/15 KB Swing (53lbs/44lbs)
5- 50/30 DU
6- Rest

B- Ginástica:
EMOM 10 Min:
Ímpar: 20 R. Twist
Par: 45 Seg Plank Hold

C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift

22/12/17 - WOD

A- WOD
I- 12 Min AMRAP:
30 R. Twist (45lbs/35lbs)
200m Row
15 Burpees

II- 12 Min AMRAP:
25 R. Twist (35lbs/25lbs)
150m Row
10 Burpees

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

C- Acessórios:
Mobilidade Geral

21/12/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 3 Hang Snatch + 100m Run
Par: 3 Power Snatch + 30 Jump Jack
(até 50%)

B- WOD
Isabel
For Time:
30 Snatches
I- (135lbs/95lbs)
II- (95lbs/65lbs)

C- Acessórios:
5 Rounds:
200m Run
10 Sprawl

20/12/17 - WOD

A- Força:
5-4-3-2-1
Deadlift

B- WOD
I- 4 Rounds For Time:
10 Deadlift (225lbs/155lbs)
20 Cal Row
30 Abmat

II- 4 Rounds For Time:
10 Deadlift (185lbs/105lbs)
15 Cal Row
25 Abmat

C- Acessórios:
3 Rounds:
15 Pull Down
12/12 Remada Unilateral

19/12/17 - WOD

A- Ginástica:
EMOM 10 Min:
Ímpar: 10/8 Pull Up
Par: 15/12 Sprawl

B- WOD
I- For Time:
10 OHS (115lbs/85lbs)
100m Run
10 OHS
200m Run
15 OHS
300m Run
15 OHS
400m Run

II- For Time:
10 OHS (75lbs/55lbs)
200m Run
10 OHS
200m Run
15 OHS
300m Run
15 OHS
300m Run

C- Acessórios:
3 Rounds:
10/10 Press KB
15/15 Manguito

18/12/17 - WOD

A- Força:
10-8-6-4-2
Front Squat

B- WOD
JT
I-For Time:
21-15-9
HSPU
Ring Dips
Push Up

II-For Time:
21-15-9
DB Push Press
Bench Dips
Push Up

C- Acessórios:

10Min AMRAP:

30 DU/60 SU

10 Jump Lunges

100m Run

10 Leg Raiser

16/12/17 - WOD

A- LPO:
5 Sets 2 Min:
2 Power Snatch + 1 Full Snatch (UBK)
(↑ a carga)

B- WOD
I- 14 Min AMRAP:
30 Sit Up
200m Row
10 Snatch (95lbs/65lbs)

II- 12 Min AMRAP:
30 Sit Up
200m Row
10 Snatch (75lbs/55lbs)

C- Acessórios:
1900/1200m Run

15/12/17 - WOD

A- Ginástica:
For Time:
30 Strict Pull Up
* Cada vez que quebrar,
3 Sprawl

B- WOD
I- 3 Rounds For Time:
20 Pull Up
30 Push Press (75lbs/55lbs)
40 KB Swing (53lbs/44lbs)

II- 3 Rounds For Time:
15 Pull Up
25 Push Press (45lbs/35lbs)
35 KB Swing (44lbs/35lbs)

C- Acessórios:
3 Rounds:
12 Remada Unilateral
12 El Frontal

14/12/17 - WOD

A- Força:
5x5
Overhead Squat
(↑ carga)

B- WOD
I- For Time:
1200m Run
150 Air Squat
1200m Run

II- For Time:
800m Run
100 Air Squat
800m Run

C- Acessórios:
3 Rounds:
10/10 DL Unilateral (Equilibrio)

13/12/17 - WOD

A- Força:
5x5
Bench Press
* Após cada série fazer
 20 Push Up (UBK)

B- WOD
I- EMOM 15 Min:
Min 1: 15 Burpees
Min 2: 50 D.U.
Min 3: 16 DB Snatch (50lbs/35lbs)

II- EMOM 15 Min:
Min 1: 12 Burpees
Min 2: 30/90 D.U.
Min 3: 14 DB Snatch (40lbs/25lbs)

C- Acessórios:
Tabata (8 Rounds)
Abmat

12/12/17 - WOD

A- LPO:
EMOM 10 Min:
Ímpar: 3 Clean
Par: 3 Jerk
(até 50%)

B- WOD
Grace
For Time:
30 Clean & Jerk
I- (135lbs/95lbs)
II- (95lbs/65lbs)

C- Acessórios:
3 Rounds:
12 El Lateral
10 Stalder Leg Lift

11/12/17 - WOD

A- Ginástica:
EMOM 8 Min:
Ímpar: 6 Kipping (Objeto entre as pernas)
Par: 1 a 2 Muscle Up

- Drills Ring e Bar Muscle Up;

B- WOD
I- For Time:
400m Run
30 Box Jump (24/20)
8 Muscle Up
300m Run
25 Box Jump (24/20)
6 Muscle Up
200m Run
20 Box Jump (24/20)
4 Muscle Up

II- For Time:
300m Run
25 Box Jump (24/20)
8 Jump Ring ou Bar Muscle Up
200m Run
20 Box Jump (24/20)
6 Jump Ring ou Bar Muscle Up
100m Run
15 Box Jump (24/20)
4 Jump Ring ou Bar Muscle Up

C- Acessórios:
3 Rounds:
15/15 Manguito
45seg/45seg Plank Hold Lateral

09/12/17 - WOD

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

B- WOD
I- 3 Rounds For Time:
15 Cal Row
12 Cluster (115lbs/85lbs)
200m Run

II- 3 Rounds For Time:
12 Cal Row
10 Cluster (95lbs/65lbs)
200m Run

C- Acessórios:
For Time:
15 Heavy MedBall Clean

08/12/17 - WOD

A- Força:
5x10
Romanian Deadlift

B- WOD
I- 15 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

II- 12 Min AMRAP:
6 Pull Up
12 Push Up
15 Abmat

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

07/12/17 - WOD

A- Ginástica:
Por Tarefa:
5x10 Weighted Pistols
* Drills de Pistols

B- WOD
I- 13 Min AMRAP:
200m Row
14 Pistols
10 Push Jerk (155lbs/115lbs)
II- 13 Min AMRAP:
200m Row
25 Pistols
10 Push Jerk (115lbs/85lbs)

C- Acessórios:
3 Rounds:
12/12 El. Frontal
10/10 Lunges c/ Pé na caixa

06/12/17 - WOD

A- LPO:
5 Sets 2 Min:
3 Split Jerk
(Pausa 2 Seg)
(Até 50% RM)

B- WOD
I- For Time:
50-40-30-20-10
KB Swing (53lbs/44lbs)
Sit Up

II- For Time:
45-35-25-15-5
KB Swing (44lbs/35lbs)
Sit Up

C- Acessórios:

Tabata (8 Rounds)

Cócoras

05/12/17 - WOD

A- Força:
5 x 5
Bench Press
(↑ Carga)

B- WOD (Partners)
I- 30 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.
II- 20 Min AMRAP:
Máx de distância
Run e Row
* A cada 5 Min trocar o exercício.

C- Acessórios:
For Time:
50/30 Burpees

04/12/17 - WOD

A- Ginástica:
EMOM 10 Min:
(Escada decrescente)
Ímpar: 10-8-6-4-2
Strict Pull Up
Par: 16-18-22-26-30
Russian Twist

B- WOD
I- 4 Rounds For Time:
50 DU
25 Goblet Squat (53lbs/44lbs)
15 Pull Up

II- 4 Rounds For Time:
30 DU/90 SU
25 Goblet Squat (44lbs/35lbs)
12 Pull Up

C- Acessórios:
3 Rounds:
12/12 Remada Unilateral
15 Pull Down

02/12/17 - WOD

A- EMOM 10 Min:
Ímpar: 10 KB Swing + 5 Burpees
Par: 200/100m Run

B- WOD
I- 15 Min AMRAP:
15 Wall Ball (20/14)
100m SandBag Run
5 Deadlift (225lbs/155lbs)

II- 13 Min AMRAP:
15 Wall Ball (14/10)
100m SandBag Run
5 Deadlift (185lbs/115lbs)

C- Acessórios:
Mobilidade Geral