Fique de olho nos WODs e venha preparado!!
Monday
3 snatches
6 hang power cleans
9 chest to bar pull ups
12 pistols
15' Amrap
Technique - Balance
Strength - Muscle Snatch 60% - 70% - 75%
BLACK
155lbs/105lbs
RED
135lbs/95lbs
Pull ups
Adap.
BLUE
95lbs/65lbs
Ring row
Air squats
WHITE
Ad. weight
Saturday - Partner Wod - Murph
MURPH
1600 run
100 pull ups
200 push ups
300 squats
1600 run
For time - Cap 40'
Friday
EMOM 20'
A. 4 Ring muscle ups
B. 6 Deadlifts
C. 12 Kb Swings
D. Rest
Technique - Hollow rock
Strength - Kneeling press
BLACK
305lbs/205lbs
70/53
RED
2 M.U.
225lbs/155lbs
53/44
BLUE
Box
185lbs/125lbs
44/35
WHITE
Pull ups
Ad. weight
Thursday
10 Kb snatches
10 burpees
10 Rounds for time - Cap 18' - Challenge 13'
Technique - Kettlebell snatch
Strength - 1/2 Front squats 115% 125% 135%
BLACK
53/44
RED
44/35
9 burpees
BLUE
35/26
7 burpees
WHITE
Ad. weight
5 burpees
Wednesday
7 Overhead squats
10 Handstand push ups
30 Double unders
5 Rounds for time - Cap 16' - Challenge 10'
Technique - Turkish get up
Strength - Turkish get up
BLACK
115lbs/75lbs
RED
95lbs/65lbs
Abmat
20 D.U.
BLUE
65lbs/45lbs
Box
50 Single unders
WHITE
Ad. weight
Push ups
30 single unders
Tuesday
Buy in 400 Run
15 Box jumps
10 Chest to bar pull ups
3 Rounds
Cash out 400 Run
For time - Cap 15' - Challenge 9'
Technique - Handstand walk
Strength - Muscle snatch 55% - 65% - 75%
BLACK
30"/24"
RED
24"/20"
Pull ups
BLUE
20"/16"
Jumping chest to bar
WHITE
Step ups
Ring row
Monday
Every 3' for 5 rounds
8 cleans and jerks
10 toes to bar
6 cleans and jerks
10 toes to bar
4 cleans and jerks
10 toes to bar
2 cleans and jerks
10 toes to bar
Máx cleans and jerks
Technique - Hang / Power clean / Push jerk
Strength - Snatch pull 130%
BLACK
135lbs/85lbs
155lbs/105lbs
175lbs/125lbs
195lbs/145lbs
215lbs/165lbs
RED
115lbs/65lbs
135lbs/85lbs
155lbs/105lbs
175lbs/125lbs
195lbs/145lbs
BLUE
75lbs/55lbs
95lbs/65lbs
115lbs/75lbs
135lbs/95lbs
155lbs/95lbs
WHITE
Ad. weight
Saturday - Loredo (treino no Parque da Juventude)
LOREDO (treino no Parque da Juventude)
24 squats
24 push ups
24 walking lunge steps
400m run
6 rounds for time
Friday
13 thrusters
13 handstands push ups
13 wall balls
13 burpees
13' Amrap
Technique - 1/2 Front squats
Strength - 1/2 Front squats 110% - 120% - 130%
BLACK
95lbs/65lbs
20/14
RED
75lbs/55lbs
Abmat
9ft
BLUE
55lbs/35lbs
Box
14/10
WHITE
Ad. weight
Push ups
10/8
Thursday
75 Double unders
9 Deadlifts
6 Bar muscle ups
4 Rounds for time - Cap 16' - Challenge 9'
Technique - Hanging Windshield Wipers
Strength - Déficit Push ups
BLACK
275lbs/185lbs
RED
60 double unders
225lbs/155lbs
3 bar muscle ups
BLUE
120 Single unders
185lbs/115lbs
Box/Band
WHITE
75 Single unders
Ad. weight
Ring row
Wednesday
For the 18' amrap,have one partner work while the other rests,switching after a full round is completed. If you're performing without a partner, rest 90 seconds between each round.
3 Squat snatch
9 Toes to bar
12/9 cal. Row
Technique - Squat Snatch
Strength - Snatch pull 120%
BLACK
135lbs/95lbs
RED
115lbs/75lbs
BLUE
75lbs/55lbs
10/7 cal. row
WHITE
Hang snatch
Tuesday
EMOM 15'
A. 6 Shoulder to overhead
B. 12 Box Jumps
C. 18 Abmat sit ups
Technique - Ring muscle ups
Strength - Ring pull / déficit ring row
BLACK
135lbs/95lbs
30"/24"
RED
115lbs/75lbs
24"/20"
BLUE
75lbs/55lbs
20"/16"
WHITE
Ad. weight
Step ups
Monday
4 Hang squat clean
8 Chest to bar pull ups
200 Run
5 Rounds for time - Cap 17' - Challenge 13'
Technique - Muscle Snatch
Strength - Muscle Snatch 50%-60%-70%
BLACK
175lbs/115lbs
RED
155lbs/105lbs
Pull ups
BLUE
115lbs/75lbs
Ring row
WHITE
Ad.weight
Jumping chest to bar pull ups
Saturday - Partner wod
"Randy"
75 Power snatches
200 Double unders
"T.U.P."
15-12-9-6-3
Power cleans
Pull ups
Front squats
Pull ups
200 Double udners
Amrap 25'
BLACK
75lbs/55lbs
135lbs/95lbs
135lbs/95lbs
RED
65lbs/45lbs
115lbs/75lbs
150 double unders
BLUE
55lbs/35lbs
75lbs/55lbs
350 single unders
WHITE
Ad. weight
200 single unders
Friday
EMOM 16'
A. 5 Défict Strict Handstand push ups
B. 10 Ring dips
C. 12 Overhead Lunges
D. Rest
Technique - Toes to bar
Strength - Press
BLACK
115lbs / 75lbs
RED
Strict
Band
95lbs/65lbs
BLUE
Kipping
Dips
75lbs/55lbs
WHITE
Box
Dips
Thursday
6 Deadlifts
12 Kb swings
200 Run
5 Rounds for time - Cap 18' - Challenge 13'
Technique - Back squats
Strength - Back squats
BLACK
265lbs/175lbs
70/53
RED
225lbs/155lbs
53/44
BLUE
185lbs/115lbs
44/35
WHITE
Ad. weight
Ad. weight
3 rounds
Wednesday
4 Cleans and jerks
6 Strict pull ups
8 Box jumps
10/8 Cal row
Amrap 20'
Technique - Handstand push ups
Strength -
BLACK
155lbs / 105lbs
30"/24"
RED
135lbs / 95lbs
4 Strict pull ups
24"/20"
9/7
BLUE
95lbs / 65lbs
Ring row slow
20"/16"
8/6
WHITE
Ad.weight
Ring row
Step ups
7/5
Tuesday
4 thrusters
40 double unders
8 rounds for time - Cap 15' - Challenge 10'
BLACK
135lbs / 95lbs
RED
115lbs / 75lbs
25 double unders
BLUE
75lbs / 55lbs
60 single unders
WHIE
Ad. weight
40 single unders
Monday
3 bar muscle ups
5 snatches
7 burpees over the bar
11´AMRAP
Technique - Nordic flexion
Strength - Deadlifts
BLACK
135lbs / 95lbs
RED
1-2 M.U.
115lbs / 75lbs
BLUE
Box/Band
75lbs / 55lbs
WHITE
Pull ups
Ad. weight
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