A- LPO:
5x10
DB Clean
(↑ Carga)
B- WOD
I- 14 Min AMRAP:
10 MedBall Clean (20/14)
30 D.U.
II- 12 Min AMRAP:
10 MedBall Clean (14/10)
60 S.U.
C- Acessórios:
10 Min AMRAP:
100m Run
10 Sit Up
10 DB Snatch
25 de jan. de 2018
24 de jan. de 2018
25/01/18 - WOD
A- Ginástica:
4 Rounds:
12 a 16 Pistols
100m Farmer Walk KB
B- WOD
EMOM 24 Min:
1- 20/15 Box Jump (24/20)
2- 15 HSPU/HRPU
3- 20 R. Twist (45/35)/(25/15)
4- 15/12 Burpees
5- 15/12 TTB/KTE
6- Rest
C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift
4 Rounds:
12 a 16 Pistols
100m Farmer Walk KB
B- WOD
EMOM 24 Min:
1- 20/15 Box Jump (24/20)
2- 15 HSPU/HRPU
3- 20 R. Twist (45/35)/(25/15)
4- 15/12 Burpees
5- 15/12 TTB/KTE
6- Rest
C- Acessórios:
3 Rounds:
12 El Frontal
10 Stalder Leg Lift
23 de jan. de 2018
24/01/18 - WOD
A- LPO:
EMOM 10 Min:
Ímpar: 5 Hang Snatch
Par: 10 Sprawl
(até 50% RM)
B- WOD
I- 3 Rounds For Time:
200m Run
20 V-Ups
100m Run
10 Hang Snatch
(115lbs/85lbs)
II- 3 Rounds For Time:
200m Run
20 V-Ups
10 Hang Snatch
(75lbs/55lbs)
C- Acessórios:
3 Rounds:
30 Seg OH Hold KB (Par)
1 Min Plank Hold
EMOM 10 Min:
Ímpar: 5 Hang Snatch
Par: 10 Sprawl
(até 50% RM)
B- WOD
I- 3 Rounds For Time:
200m Run
20 V-Ups
100m Run
10 Hang Snatch
(115lbs/85lbs)
II- 3 Rounds For Time:
200m Run
20 V-Ups
10 Hang Snatch
(75lbs/55lbs)
C- Acessórios:
3 Rounds:
30 Seg OH Hold KB (Par)
1 Min Plank Hold
22 de jan. de 2018
23/01/18 - WOD
A- Força:
5x10
Back Squat
B- WOD
- Fran
For Time:
21-15-9
Thrusters
Pull Up
I- (95lbs/65lbs)
II- (75lbs/45lbs)
C- Acessórios:
1200m Run
5x10
Back Squat
B- WOD
- Fran
For Time:
21-15-9
Thrusters
Pull Up
I- (95lbs/65lbs)
II- (75lbs/45lbs)
C- Acessórios:
1200m Run
21 de jan. de 2018
22/01/18 - WOD
A- Ginástica:
4 Rounds:
5 a 10 Strict Ring Dips
5 a 10 Strict KTE/15 Leg Raiser (Rack)
B- WOD
2 Rounds de Cada Exercício: (Máx Rep.)
ON/OFF
50Seg/10Seg
40Seg/20Seg
30Seg/30Seg
20Seg/40Seg
10Seg/50Seg
- Cal. Row
- D.U. (10 = 1 Rep)/S.U. (30 = 1 Rep)
- Run 10m (10m = 1Rep)
C- Acessórios:
3 Rounds:
12/12 Remada Curvada Unilateral KB
10/10 Press KB
4 Rounds:
5 a 10 Strict Ring Dips
5 a 10 Strict KTE/15 Leg Raiser (Rack)
B- WOD
2 Rounds de Cada Exercício: (Máx Rep.)
ON/OFF
50Seg/10Seg
40Seg/20Seg
30Seg/30Seg
20Seg/40Seg
10Seg/50Seg
- Cal. Row
- D.U. (10 = 1 Rep)/S.U. (30 = 1 Rep)
- Run 10m (10m = 1Rep)
C- Acessórios:
3 Rounds:
12/12 Remada Curvada Unilateral KB
10/10 Press KB
19 de jan. de 2018
20/01/18 - WOD
A- Força:
5x10
Bench Press
B- WOD
I- 14 Min AMRAP:
1 Rope Climb
100m Run
15 Sprawl
150m Row
20 V-Ups
II- 14 Min AMRAP:
1 Rope Climb
100m Run
12 Sprawl
150m Row
15 Sit Up
C- Acessórios:
Tabata (8 Rounds)
Jump Lunges/ Lunges
5x10
Bench Press
B- WOD
I- 14 Min AMRAP:
1 Rope Climb
100m Run
15 Sprawl
150m Row
20 V-Ups
II- 14 Min AMRAP:
1 Rope Climb
100m Run
12 Sprawl
150m Row
15 Sit Up
C- Acessórios:
Tabata (8 Rounds)
Jump Lunges/ Lunges
18 de jan. de 2018
19/01/18 - WOD
A- WOD
For Time:
21-15-9
OHS
SDHP
I- (95lbs/65lbs)
II- (75lbs/55lbs)
B- Desafio: (até 3 tentativas)
- Max Cal Bike em 30 Seg;
- Máx Cal Bike em 1 Min;
C- Acessórios:
3 Rounds:
20 Band Pull-Aparts
15 Remada Curvada
For Time:
21-15-9
OHS
SDHP
I- (95lbs/65lbs)
II- (75lbs/55lbs)
B- Desafio: (até 3 tentativas)
- Max Cal Bike em 30 Seg;
- Máx Cal Bike em 1 Min;
C- Acessórios:
3 Rounds:
20 Band Pull-Aparts
15 Remada Curvada
17 de jan. de 2018
18/01/17 - WOD
A- LPO:
5 Sets 2 Min:
3 Single Snatch
(↑ Carga)
B- WOD
I- 3 Rounds For Time:
400m Run
15 C2B
10 Snatch (135lbs/95lbs)
II- 3 Rounds For Time:
300m Run
12 Pull Up
10 Snatch (95bs/65lbs)
C- Acessórios:
6 Rounds:
30 DU/60 SU
10 Push Up
16 de jan. de 2018
17/01/18 - WOD
A- Força:
5 Sets 2 Min:
10 Deadlift
(↑ Carga)
B- WOD
I- 3 Sets 7 Min:
500m Run
400m Row
Rest do Tempo o Máx:
10 Wall Ball (20/14)
10 Russian Twist (45lbs/35lbs)
Rest 3 Min
II- 3 Sets 7 Min:
400m Run
300m Row
Rest do Tempo o Máx:
10 Wall Ball (14/10)
10 Russian Twist (25lbs/15lbs)
Rest 3 Min
C- Acessórios:
3 Rounds:
12/12 Remanda Unilateral
15 Pull Down
5 Sets 2 Min:
10 Deadlift
(↑ Carga)
B- WOD
I- 3 Sets 7 Min:
500m Run
400m Row
Rest do Tempo o Máx:
10 Wall Ball (20/14)
10 Russian Twist (45lbs/35lbs)
Rest 3 Min
II- 3 Sets 7 Min:
400m Run
300m Row
Rest do Tempo o Máx:
10 Wall Ball (14/10)
10 Russian Twist (25lbs/15lbs)
Rest 3 Min
C- Acessórios:
3 Rounds:
12/12 Remanda Unilateral
15 Pull Down
15 de jan. de 2018
16/01/18 - WOD
A- WOD (Partners)
20 Min AMRAP:
50 Abmat
40 Box Jump (24/20)
30 Squat
20 Burpees
10 Strict Pull Up/Pull Up
B- Core: (Cap 10 Min)
3 Rounds Por Trabalho:
15 Leg Raiser (Rack)
20 Seg L-Sit
30 Seg OH Hold KB
C- Acessórios:
3 Rounds:
15 Manguito (Fora)
15 Arch Rocks
20 Min AMRAP:
50 Abmat
40 Box Jump (24/20)
30 Squat
20 Burpees
10 Strict Pull Up/Pull Up
B- Core: (Cap 10 Min)
3 Rounds Por Trabalho:
15 Leg Raiser (Rack)
20 Seg L-Sit
30 Seg OH Hold KB
C- Acessórios:
3 Rounds:
15 Manguito (Fora)
15 Arch Rocks
14 de jan. de 2018
15/01/18 - WOD
A- Res. de Força:
4 Sets:
1 Min Máx (UBK) Push Press
1 Min Rest
I- (135lbs/95lbs)
II- (95lbs/65Lbs)
B- WOD
I- 5 Rounds For Time:
300m Run
10 HSPU
6 Clean (155lbs/105lbs)
II- 5 Rounds For Time:
200m Run
10 DB Push Press (35lbs/20lbs)
6 Clean (115lbs/85lbs)
C- Acessórios:
5 Rounds:
0.3 Bike/100m Ski
10 Sit Up
5 Sprawl
4 Sets:
1 Min Máx (UBK) Push Press
1 Min Rest
I- (135lbs/95lbs)
II- (95lbs/65Lbs)
B- WOD
I- 5 Rounds For Time:
300m Run
10 HSPU
6 Clean (155lbs/105lbs)
II- 5 Rounds For Time:
200m Run
10 DB Push Press (35lbs/20lbs)
6 Clean (115lbs/85lbs)
C- Acessórios:
5 Rounds:
0.3 Bike/100m Ski
10 Sit Up
5 Sprawl
12 de jan. de 2018
13/01/18 - WOD
A- Ginástica:
For Time:
10 Rope Climb
B- WOD
I- 3 Rounds For Time:
30 Wall Ball (20/14)
30 Reverse Lunges
II- 3 Rounds For Time:
25 Wall Ball (20/14)
24 Reverse Lunges
C- Acessórios:
5 Sprint :
200m Run
Rest 1 Min
For Time:
10 Rope Climb
B- WOD
I- 3 Rounds For Time:
30 Wall Ball (20/14)
30 Reverse Lunges
II- 3 Rounds For Time:
25 Wall Ball (20/14)
24 Reverse Lunges
C- Acessórios:
5 Sprint :
200m Run
Rest 1 Min
11 de jan. de 2018
12/01/18 - WOD
A- Força:
4x10
OHS
(↑ a Carga)
B- WOD
I- 3 Rounds For Time:
400m Run
20 Pul Up
10 OHS (115lbs/85lbs)
II- 3 Rounds For Time:
300m Run
15 Pul Up
10 OHS (95lbs/65lbs)
C- Acessórios:
3 Rounds:
15/15 Manguito
10/10 Press KB
4x10
OHS
(↑ a Carga)
B- WOD
I- 3 Rounds For Time:
400m Run
20 Pul Up
10 OHS (115lbs/85lbs)
II- 3 Rounds For Time:
300m Run
15 Pul Up
10 OHS (95lbs/65lbs)
C- Acessórios:
3 Rounds:
15/15 Manguito
10/10 Press KB
10 de jan. de 2018
11/01/18 - WOD
A- LPO
4x10
DB Push Jerk
(↑ a Carga)
B- WOD
I- For Time:
500m Run
400m Row
100 D.U.
Rest 1 Min.
100 D.U.
400m Row
500m Run
II- For Time:
400m Run
300m Row
50 D.U./150 S.U.
Rest 1 Min.
50 D.U./150 S.U.
300m Row
400m Run
C- Acessórios:
3 Rounds:
10/10 DL Unilateral
4x10
DB Push Jerk
(↑ a Carga)
B- WOD
I- For Time:
500m Run
400m Row
100 D.U.
Rest 1 Min.
100 D.U.
400m Row
500m Run
II- For Time:
400m Run
300m Row
50 D.U./150 S.U.
Rest 1 Min.
50 D.U./150 S.U.
300m Row
400m Run
C- Acessórios:
3 Rounds:
10/10 DL Unilateral
9 de jan. de 2018
10/01/18 - WOD
A- Ginástica:
EMOM 10 Min:
Ímpar: 30 Seg Máx Strict HSPU
Par: 30 Seg L-Sit
B- WOD
I- Durante 12 Min:
1 Min. Máx de DB Snatch
1 Min. Máx de KB Swing
2 Min. Máx de DB Snatch
2 Min. Máx de KB Swing
3 Min. Máx de DB Snatch
3 Min. Máx de KB Swing
I- DB- (50lbs/35lbs) KB- (53lbs/44lbs)
II- DB- (40lbs/25lbs) KB- (44lbs/35lbs)
C- Acessórios:
10 Min AMRAP
0.4 Bike/200m Ski
10 Sprawl
10 Leg Raiser
EMOM 10 Min:
Ímpar: 30 Seg Máx Strict HSPU
Par: 30 Seg L-Sit
B- WOD
I- Durante 12 Min:
1 Min. Máx de DB Snatch
1 Min. Máx de KB Swing
2 Min. Máx de DB Snatch
2 Min. Máx de KB Swing
3 Min. Máx de DB Snatch
3 Min. Máx de KB Swing
I- DB- (50lbs/35lbs) KB- (53lbs/44lbs)
II- DB- (40lbs/25lbs) KB- (44lbs/35lbs)
C- Acessórios:
10 Min AMRAP
0.4 Bike/200m Ski
10 Sprawl
10 Leg Raiser
8 de jan. de 2018
09/01/18 - WOD
A- LPO:
5 Sets 2 Min:
1 Complex:
2 Power Clean +
1 Hang Squat Clean +
2 Front Squat
(↑ a Carga)
B- WOD
I- 12 Min. AMRAP:
10 Power Clean
8 Burpees
6 Hang Squat Clean
100m Run
(135lbs/95lbs)
II- 12 Min. AMRAP:
8 Power Clean
6 Burpees
4 Hang Squat Clean
100m Run
(95lbs/65lbs)
C- Acessórios:
3 Rounds:
12 El. Lateral
10 Stalder Leg Lift
5 Sets 2 Min:
1 Complex:
2 Power Clean +
1 Hang Squat Clean +
2 Front Squat
(↑ a Carga)
B- WOD
I- 12 Min. AMRAP:
10 Power Clean
8 Burpees
6 Hang Squat Clean
100m Run
(135lbs/95lbs)
II- 12 Min. AMRAP:
8 Power Clean
6 Burpees
4 Hang Squat Clean
100m Run
(95lbs/65lbs)
C- Acessórios:
3 Rounds:
12 El. Lateral
10 Stalder Leg Lift
7 de jan. de 2018
08/01/18 - WOD
A- Força:
4x10
Back Squat
(↑ Carga)
B- WOD
I- 3 Rounds For Time:
50 D.U.
40 Squat
30 HRPU
20 KTE
200m Run
II- 3 Rounds For Time:
30 D.U./90 S.U.
30 Squat
25 Push Up
20 KTE/KTC
100m Run
C- Acessórios:
Tabata (8 Rounds)
Sit Up
4x10
Back Squat
(↑ Carga)
B- WOD
I- 3 Rounds For Time:
50 D.U.
40 Squat
30 HRPU
20 KTE
200m Run
II- 3 Rounds For Time:
30 D.U./90 S.U.
30 Squat
25 Push Up
20 KTE/KTC
100m Run
C- Acessórios:
Tabata (8 Rounds)
Sit Up
5 de jan. de 2018
06/01/18 - WOD
A- LPO:
5-4-3-2-1
Snatch
B- WOD
For Time:
21-15-9
Pull Up
Snatch
I- (115lbs/85lbs)
II- (95lbs/65lbs)
C- Acessórios:
12 Remada Curvada
15/15 Manguito (Fora)
5-4-3-2-1
Snatch
B- WOD
For Time:
21-15-9
Pull Up
Snatch
I- (115lbs/85lbs)
II- (95lbs/65lbs)
C- Acessórios:
12 Remada Curvada
15/15 Manguito (Fora)
4 de jan. de 2018
05/01/18 - WOD
A- Força:
10-8-6-4-2
Bench Press
B- WOD
I- 3 Rounds For Time:
30 Abmat
30 KB Swing (53lbs/44lbs)
300m Run
II- 3 Rounds For Time:
25 Abmat
25 KB Swing (44lbs/35lbs)
200m Run
C- Acessórios:
7 Min AMRAP: (Escada Crescente)
1, 1, 2, 2, 3, 3...
-Sprawl
-Push Up
10-8-6-4-2
Bench Press
B- WOD
I- 3 Rounds For Time:
30 Abmat
30 KB Swing (53lbs/44lbs)
300m Run
II- 3 Rounds For Time:
25 Abmat
25 KB Swing (44lbs/35lbs)
200m Run
C- Acessórios:
7 Min AMRAP: (Escada Crescente)
1, 1, 2, 2, 3, 3...
-Sprawl
-Push Up
3 de jan. de 2018
04/01/18 - WOD
A- Ginástica:
10 Min AMRAP:
12 Pistols/Lunges
12 Leg Raiser
B- WOD
I- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(135lbs/95lbs)
II- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(95lbs/65lbs)
C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El. Frontal
10 Min AMRAP:
12 Pistols/Lunges
12 Leg Raiser
B- WOD
I- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(135lbs/95lbs)
II- For Time:
21-15-9
- Cal Row
- Clean
- Jerk
(95lbs/65lbs)
C- Acessórios:
3 Rounds:
10/10 DL Unilateral
12 El. Frontal
2 de jan. de 2018
03/01/18 - WOD
A- Força:
10-8-6-4-2
Front Squat
B- WOD
I- 3 Rounds For Time:
300m Run
15 HSPU
10 DB Thrusters (45lbs/30lbs)
II- 3 Rounds For Time:
200m Run
15 HRPU
100m Run
10 DB Thrusters (35lbs/20lbs)
C- Acessórios:
4 "Tiros" 30 Seg Bike
- Rest 1 Min
10-8-6-4-2
Front Squat
B- WOD
I- 3 Rounds For Time:
300m Run
15 HSPU
10 DB Thrusters (45lbs/30lbs)
II- 3 Rounds For Time:
200m Run
15 HRPU
100m Run
10 DB Thrusters (35lbs/20lbs)
C- Acessórios:
4 "Tiros" 30 Seg Bike
- Rest 1 Min
1 de jan. de 2018
02/01/18 -WOD
A- Ginástica:
EMOM 10 Min:
Ímpar: 3 Pull Up (Strict)/ Kipping + 6 Push Up + 8 Step Up
Par: 200/100m Run
B- WOD
I- 5 Rounds For Time:
8 Pull Up C2B
12 SDHP KB (53lbs/44lbs)
16 V- Ups
20 Box Jump (24/20)
I- 4 Rounds For Time:
8 Pull Up
12 SDHP KB (44lbs/35lbs)
16 Sit Up
20 Box Jump (24/20)
C- Acessórios:
3 Rounds:
12 El. Lateral
12/12 Remada Unilateral
EMOM 10 Min:
Ímpar: 3 Pull Up (Strict)/ Kipping + 6 Push Up + 8 Step Up
Par: 200/100m Run
B- WOD
I- 5 Rounds For Time:
8 Pull Up C2B
12 SDHP KB (53lbs/44lbs)
16 V- Ups
20 Box Jump (24/20)
I- 4 Rounds For Time:
8 Pull Up
12 SDHP KB (44lbs/35lbs)
16 Sit Up
20 Box Jump (24/20)
C- Acessórios:
3 Rounds:
12 El. Lateral
12/12 Remada Unilateral
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