SEMANA 1

DIA 1:

MANHÃ
LOW INTENSITY ENDURANCE
Run 5 KM

TARDE
A) STRENGTH
5 sets 4 – 6 reps
S u m o d e a d l i ft
B) ACESSÓRIO
3 x 12 Single leg DB RDL (LINK)

DIA 2:

MANHÃ
LOW INTENSITY ENDURANCE
Row 3 KM

TARDE
A ) G R M L ( R e s i s t ê n c i a m u s c u l a r d e g i n á s ti c a )
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict HSPU
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict Pull up
B) ACESSÓRIO
3 x 20 Tempo reverse crunches (LINK)
3 x 20 Hollow Body Swimmers (LINK)
 DIA 3:

MANHÃ
WORKOUT 1: ORGULHO (TCB)
3 séries de (9 min cap)
7/5 ring muscle up
14 bar facing burpees
28 DB Squat (30/25 KG)

TARDE
A) BARBELL
SQUAT SNATCH
5 x 1@70%

B) COMPLEX
1 SNATCH PULL + 1 LOW HANG SQUAT SNATCH (LINK)
1@60%
1@65%
1@70%
1@75%
3x1@80%

DIA 4:
SOMENTE 1 TURNO
A) BIKE INTERVALS
4x 1`30 / 1 REST
REST 3`
4x 1`15 / 45 SEC REST
REST 3`
4x 1`00 / 30 SEC REST
REST 3`
4x 45 SEC / 15 SEC REST
B) ACESSÓRIO
3 x 8 Barbell Front rack Bulgarian squat (LINK)
3 x 8 Barbell Front rack box step up (LINK)
3 x 8 Banded single leg hip thrust (LINK)

DIA 5:

MANHÃ
A) LOW INTENSITY ENDURANCE
30 min Row (CAL)

B) BARBELL
PAUSE JERK (LINK)
5 x 3@70%

C) ACESSÓRIO
3 x 1 0 S i n g l e a r m K B b o tt o m u p p r e s s ( L I N K )

TARDE
WOD
F o r ti m e :
50 m Handstand walk
*Cada quebra
75 Double under
12 Double KB hang snatch (LINK)
9 C2B pull ups
DIA 6:

REST ATIVO (CORRER, NADAR, PEDALAR..)

Tire o dia para realizar uma atividade ao ar livre.
Tudo em baixo volume.

DIA 7:

REST DAY (NÃO DEVE REALIZAR EXERCÍCIO FÍSICO)

 SEMANA 2
DIA 1:

SOMENTE 1 TURNO

A) CORE ROUTINE
2 x 20 Plank knee to elbow (LINK)
2 x 10/10 Side Plank banded leg raise (LINK)
2 x 20 Russian twist (LINK)
2 x 20 Weighted Hollow Rock (LINK)

B) GYMNASTIC STRENGTH

7 rounds of:

7 Strict pull up

7 Two DB Devil press (LINK)

1 Legless rope climb

C) FBB (Functional bodybuilding)

2 x 8 Single arm DB bent row (LINK)

2 x 8 Barbell biceps curl (LINK)

3 x 8 Dual Kettlebell Banded Sumo Deadlift (LINK)

DIA 2:

MANHÃ

LOW INTENSITY ENDURANCE

Run 30 min

TARDE

WODAPALOOZA TEAM ONLINE QUALIFIER 2019

5 rounds, for time:

21 DB Thruster (22.5/15 KG)

15 T2B

9 BBJO (60/50 cm)

 DIA 3:

SOMENTE 1 TURNO

A) CORE ROUTINE

3 x 15 Banded reverse crunch (LINK)

3 x 10 Dual KB Windshield Wipers (LINK)

3 x 10 Plank psoas march (LINK)

B) GYMNASTIC SKILL

COMPLEX

5 sets of:

5 Box pike push up (LINK)

10 Box pike shoulder taps (LINK)

2 Box pike leg lift (LINK)

C) FBB (Functional bodybuilding)

3 x 8 Single arm DB bench press (LINK)

3 x 8 Ring skull crusher (LINK)

3 x 8 Tall kneeling DB push press (LINK)

DIA 4:

MANHÃ

ROW INTERVALS
4x 1`30 / 1 REST
REST 3`
4x 1`15 / 45 SEC REST
REST 3`
4x 1`00 / 30 SEC REST
REST 3`
4x 45 SEC / 15 SEC REST
TARDE

STRENGTH

A) PAUSE SNATCH BALANCE (LINK)

5 x 3 @70% (3” pause)

B) SQUAT SNATCH (LINK)

5 x 1 @80%

C) ACESSÓRIO

3 x 10 Front rack reverse lunges (LINK)

DIA 5:

MANHÃ

INTENSITY ENDURANCE

For time:

Run 1.600 m (VEST)

TARDE

A) CORE ROUTINE

3 x 10 Cross body strict knees to elbow (LINK)

3 x 30” Plate tuck hold (LINK)

3 x 20”/20” Single arm ring plank (LINK)

B) BARBELL
POWER CLEAN
5 x 3@75%

C) BARBELL CYCLING
1 CLEAN AND JERK TOUCH AND GO (LINK)
1@60%
1@65%
1@70%
1@75%
3x1@80%

DIA 6:

REST ATIVO (JOGAR VÔLEI, NADAR, PEDALAR..)

Tire o dia para realizar uma atividade ao ar livre.
Tudo em baixo volume.

DIA 7:

REST DAY (NÃO DEVE REALIZAR EXERCÍCIO FÍSICO)

SEMANA 3
DIA 1:

A) ENDURANCE

For time:

4 sets of:

500 m Row

Descansar o mesmo tempo que levou para cumprir

B) CORE

3 sets of:

6 Row pike ups (LINK)

10 Row pike shoulder taps (LINK)

Rest 1 min

DIA 2:

A) LOW INTENSITY ENDURANCE

Run 3.000 m
B) ANAEROBIC CAPACITY

2 sets of:

30 m DB Front rack lunge (2x22.5/17.5)

60 m Hand stand walk

30 m DB Front rack lunge

Rest 5 min b/t sets

DIA 3:

A) ENDURANCE

For time:

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 – 2

Calorie Air bike

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 – 1

Deadlift (100/75 KG)

B) CORE

3 x 10 Row hamstring curl (LINK)

3 x 30” Bench Sorenson (LINK)

DIA 4:

BARBELL
A) JERK BALANCE (LINK)
5 x 3 @60%

B) SPLIT JERK (LINK)

5 x 1 @80%

DIA 5:

REST DAY (NÃO DEVE REALIZAR EXERCÍCIO FÍSICO)

DIA 6:

MURPH MEMORIAL DAY

DIA 7:

REST DAY (NÃO DEVE REALIZAR EXERCÍCIO FÍSICO)