50+Semanas+de+Treino

bent over row front squat shoulder press
MONDAY TUESDAY WEDNESDAY

MOBILITY BY COACH MOBILITY BY COACH MOBILITY BY COACH
WARM UP WARM UP WARM UP

3 rounds amrap 4' 3 rounds
5 strict pull up/ 10 ring roww 10 hang squat clean 10 half burpees
30 skip alto 15 sit ups 8 shoulder press
10 hang power snatch 30 single under 10 broad jump
bent over row front squat shoulder press

E2MOM 10' E2MOM 10' E2MOM 10'
8-10 REPS 6-8 REPS (70-80%) 6-8 REPS (70-80%)
WOD WOD WOD

For time ( 12’) Amrap 12’ Ladder 14’
21-15-09 8 squat clean (115/85lbs) 4 Burpees
Pull up 40 Double under 4 Dumbell Snatch
Hang Power Snatch (95/65lbs) 20 V up 4 Box Jump
200m Run
aumenta de 2 em 2
endurance sumo deadlift
THRUSDAY FRIDAY
MOBILITY BY COACH MOBILITY BY COACH
WARM UP WARM UP
200m run 10 burpees
3 rounds 3 rounds
8 push up down dog 12 tuck ups
12 ktb swing russo 10 cossack squat
12 jump squat
endurance sumo deadlift
E2MOM 10'
For time 25’ (dupla) 4-5 REPS
100 Wall ball (20/14lbs)
1000m Run
100 Ktb swing (am) (24/16kg)
100 HSPU
100 Sit ups (sycron)
WOD
any way A cada 3’ durante 15’
2 rounds
5 Complex T2B / 15 T2B
12 SDHP (95/65lbs)
complex = 2 t2b unilateral + 1 bilateral

BODYBULLIDER PISTOL
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 RING ROW (PEGADA SUPINADA) 10 AIR SQUAT
20 PLANK SHOULDER TAP 10 COSSACK SQUAT
30 SINGLE UNDER 10M BEAR WALKING
BODYBULLIDER PISTOL
3-4 SETS (10') TECNICA DE PISTOL
ROSCA 21
8-10 TRICEPS FRANÇES
10 ELE. FRONTAL DE OMBRO PERFORMANCE
10 ELE. LATERAL DE OMBRO 3-4 SETS
8/8 PISTOL COM CARGA
WOD WOD
ANNIE 12' LADDER 13'
50 40 30 20 10 2 PISTOL
DOUBLE UNDER 4 KTB/DB HANG CLEAN
SIT UPS 6 WALL BALL
AUMENTA SEMPRE 2 REPS A CADA ROUND

TOES TO BAR ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
100M RUN 10 BURPEES
15 V UPS 10 GLOBER SQUAT

3-4 SETS (10')
FOR TIME 24' (DUPLA)
10 ELEVAÇÕES DE PERNA EM HOLLOW CHEK IN 60 BURPEES OVER THE FRIEND
8-10 PULL OVER
6-8 STRICT TOES TO BAR/DAGRON FLYER 3 ROUNDS
40 DEVIL PRESS
50 DB OHS
WOD 200M RUN SYCRON
FOR TIME 16'
60 BOX JUMP OVER CHEK OUT 60 BURPEES OVER THE FRIEND
60 KTB SWING
600M RUN UM DA UPLA EM PRANCHA E O OUTRO
FAZ BURPEE E SALTA
40 BOX JUMP OVER
40 KTB SWING
400M RUN
20 BOX JUMP OVER

20 KTB SWING
200M RUN
HSPU
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 PUSH UP DOWN DOG
30 JUMP JACKS
10 KTB DEADLIFT
HSPU
3-4 SETS (10')
6-8 REPS (STRICT)
QUALQUER VARIAÇÃO
MENOS PUH UP, USEM O SHOULDER PRESS
Z-PRESS.
WOD
EMOM 15'
1- 8/8 DEADLIFT UNILATERAL
2- 6/6 DB HANG CLEAN AND SPLIT JERK
3- 50 DOUBLE UNDER
BODYBULLIDER PISTOL
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 RING ROW 10 V UP
100M RUN 20 JUMP JACKS
BENT OVER ROW DOUBLE UNDER

E2MOM 10' TECNICA RAPIDA
BENT OVER ROW UNI 8-10 (FALHA) TODOS FAZEM
PRATICA 5'
PERFORMANCE , PR DOUBLE UNDER
WOD WOD
FOR TIME 12' AMRAP 15'
30 20 10 40 DOUBLE UNDER UNBK
PULL UP 20 BOX JUMP
40 30 20 20 T2B
KTB SWING AM
200M RUN RX - UNBK
INTERMEDIARIO - DU/DOBRO DE SINGLE UNBK
SCALE - SINGLE UNDER
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
5 PUSH UP DOWN DOG 30 SKIP ALTO
5 BURPEES 10 HALF BURPEES
8 LUNGES
PUSH UP ENDURANCE
E2MOM 10'
6-8 PUSH UP (COM PESO) AMRAP 25'
20 BURPEES BOX JUMP OVER
200M RUN
40 BURPEES BOX JUMP OVER

400M RUN
WOD
4 ROUNDS FOR TIME 13' 60 BURPEES BOX JUMP OVER
10 HSPU 600M RUN
16 HALF DEVIL PRESS
20 JUMP LUNGES 80 ...
PODE DIVIDIR A CORRIDA

HSPU
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 AIR SQUAT
10 HOLLOW ROCK
5 STRICP PUULL UP / 10 RING ROW
BODYBULLIDER (LEG)
3-4 SETS (12')
8-10 EXTENSORA UNI. COM KTB
8-10 BULGARIAN SQUAT (SEM PESO)
8/8 KTB COSSACK SQUAT
WOD
FOR TIME 15'
80 WALL BALL
100 SIT UPS
30 BAR MUSCLE UP
ADAPTAÇÕES
50 C2B - 60 PULL UP - 80 RING ROW
FRONT SQUAT DEADLIFT
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
8 FRONT SQUAT 8 ROMANIAN DEADLIFT
10 HALF BURPEES 12 V UP
8 JUMP SQUAT
FRONT SQUAT DEADLIFT

E2MOM 8' E2MOM 10'
8-10 REPS (50-65%) 6-5-4-3-3
SAINDO DO CHÃO
AUMENTAR SEMRE A CARGA
COMEÇAR COM 65%
WOD WOD
FOR TIME (14') LADDER 12'
21 15 09 2 POWER CLEAN
THRUSTER 4 TOES TO BAR
BURPEE OVER THE BAR 6 KTB SWING RUSSO (24/16KG)
200M RUN
A CADA ROUND AUMENTA DUAS REPS
KIPING PULL UP ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 3' 200M RUN
8 RING ROW 3 ROUNDS
10 AIR SQUAT 8 OHS
20 JUMP JACS 5 BURPEES
KIPING PULL UP ENDURANCE

TECNICA (FOCO NO BALANÇO) EMOM 30'
1- 100M RUN
PERFORMANCE 2- 8 OVERHEAD SQUAT
3-4 SETS 3- 10 BURPEES
60% PULL UP/CHEST TO BAR + 10 GHD
(115/85LBS)
WOD
FOR TIME (14')
CHECK IN 100 DOUBLE UNDER/180 SINGLE UNDER
30 20 10
BOX JUMP OVER
WALL BALL
CHECK OUT 100 DOUBLE UNDER/180 SINGLE UNDER

PUSH JERK
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 PUSH PRESS
10M BEAR WALKING
PUSH JERK
TECNICA RAPIDA
E2MOM 10'
5-6 REPS
SAINDO DO CHÃO
WOD
AMRAP 13'
8 HSPU
10 DEADLIFT (185/125LBS)
20 DB HANG CLEAN
BACK RACK LUNGE SHOULDER PRESS BOX JUMP OVER

3 ROUNDS 3 ROUNDS AMRAP 3'
8 FRONT SQUAT 8 ROMANIAN DEADLIFT 8 RING ROW
10 HALF BURPEES 12 V UP 10 AIR SQUAT
8 JUMP SQUAT 20 JUMP JACS
BACK RACK LUNGE SHOULDER PRESS BOX JUMP OVER

E2MOM 8' E2MOM 10' TECNICA
8-10 CADA PERNA 6-5-4-3-3
SAINDO DO CHÃO
COMEÇAR COM 65%
WOD WOD WOD

3 ROUNDS FOR TIME (CAP 13') OPEN 15.4 FOR TIME (CAP 15')
AMRAP 8' 21 15 09 15 21
20 WALL BALL (20/14LBS) 3 HSPU BOX JUMP OVER
30 KTB SWING (24/16KG0 3 CLEAN (185/125LBS) POWER SNATCH
40 V UP 6 HSPU
3 CLEAN (185/125LBS)
9 HSPU
3 CLEAN (185/125LBS)
12 HSPU
6 CLEAN
15 HSPU
6 CLEAN
18 HSPU
6 CLEAN
21 HSPU
9 CLEAN ...
ENDURANCE SUMO DEADLIFT
THRUSDAY FRIDAY
WARM UP WARM UP
200M RUN 3 ROUNDS
3 ROUNDS 8 PUSH PRESS
8 OHS 10M BEAR WALKING
5 BURPEES

SÓ OS FORTES E2MOM 10'
6-5-4-3-3
AMRAP 25'
200 RUN SYCRON COMEÇAR COM 65%
20 BURPEES OVER THE BAR
20 THRUSTER (95/65LBS)
WOD
A CADA ROUND AUMENTA 200M RUN
20 REPS DOS MOVIMENTOS DEADLIFT
DOUBLE UNDER
OS BURPEES METADE TEM QUE SER BMU
SINCRONIZADO, A OUTRA METADE PODE DIVIDIR
STRICT PULL UP OVERHEAD SQUAT
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'
8 THRUSTER 5 OHS
5 STRICT PULL UP/10 RING ROW 8 HALF BURPEES
8 REMADA ALTA
STRICT TOES TO BAR OVERHEAD SQUAT
EMOM 10' E2MOM 10'

1-5-6 REPS 3 REPS (PAUSA 3" EM BAIXO)
WOD WOD
FRAN LADDER 12'

FOR TIME (CAP 10') 2 CLEAN (135/105LBS)
21-15-9 2 BURPEES TARGET
THRUSTER
PULL UP A CADA ROUND AUMENTA 2 REPS DE CADA
ROMANIAN DEADLIFT ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
40 SKIP ALTO 12 AIR SQUATS
6 HANG MUSCLE SNATCH 10 SIT UPS
10 GOOD MORNING
ROMANIAN DEADLIFT CORE
4-5 SETS (10') 3 SETS (8')

8 REPS %FREE 10 COMPLEX V- UP
(2 UNI + 1 BILATERAL)
20"-30" PLATE HOLLOW HOLD
20"-30" PLATE ARCH HOLD
WOD WOD
EVERY 3' FOR 12' 3 ROUNDS FOR TIME (CAP 22')
15 HANG SNATCH (95/65LBS) 50 KTB SWING

15 TOES TO BAR 40 PISTOL
50 MOUTAIN CLIMBER 50 WALL BALL
40 MED BALL SIT UP
PUSH PRESS
FRIDAY
MOBILITY BY COACH
WARM UP
200M RUN
2 ROUNDS
8 HANG CLEAN
10 JUMP SQUAT
PUSH PRESS
E2MOM 10'
6-8 REPS (65-75%)
WOD
4 RONDS FOR TIME (CAP 15')

7 KTB CLEAN AND JERK
14 BOX JUMP OVER
200 RUN
14-Feb 15-Feb
POWER CLEAN TOES TO BAR
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 HANG MUSCLE CLEAN 50 MOUNTAIN CLIMBER
100M RUN 8 THRUSTER
8 SIT UPS
SQUAT CLEAN TOES TO BAR

TECNICA E2MOM 10'
5-7 REPS STRICT
ADAPÇÃO (DRAGON FLY)
WOD WOD
A CADA 2'30" DURANTE 15' AMRAP 12'
200M RUN 12 TOES TO BAR
1 POWER CLEAN 50 DOUBLE UNDER / 80 SINGLE UNDER
20 BJO
1- 115/85LBS
2- 135/105 LBS
3- 155/125 LBS
4-185/135LBS
5- 205/145 LBS
6- 225/155 LBS
SCALE - AUMENTA TODO ROUND

SE A TECNICA ESTIVER SEGURA.
16-Feb
HSPU
WEDNESDAY
MOBILITY BY COACH
WARM UP
AMRAP 3'
5 PUSH UP DOWN DOG
8 HANG MUSCLE SNATCH
8 AIR SQUAT
HSPU
TECNICA PARA QUEM JÁ VIRA
EM HAND STAND
PARA QUEM NÃO VIRA OU PERFORMANCE

E2MOM 10'
4-5 REPS DEFICIT HSPU (PERFOR.)
8-10 PIKE HSPU (QUEM NÃO VIRA)
WOD
FOR TIME 15'
21 15 09 15 21
HSPU/ HRPU
HANG SNATCH
KTB SWING
17-Feb 18-Feb
ENDURANCE KTB DEADLIFT UNI.
THRUSDAY FRIDAY
WARM UP WARM UP
200M RUN 3 ROUNDS
10 HALF BURPEES 8 GOOD MORNING
10 BURPEES 8 DB CLEAN AND JERK
20 JUMP SQUAT 10M DUCK WALKING
10 CHIN UP/ 15 RING ROW
ENDURANCE KTB DEADLIFT UNI.
TREINE COM SEU TRIO PARA O KVRA E2MOM 10'
3RFT (CAP 26') 6-8 REPS CADA PERNA
50 THRUSTER SYCRON (UMA BARRA)
50 BURPEES OVER THE BAR SYCRON (2 PESSOAS)
400M RUN WITH MED BALL (24/14LBS)
2 ROPE CLIMBER/4 ROPE PULL (FEITO A QUALQUER MOMENTO)
CADA ROUND UMA PESSOA DIFERENTE
WOD
LADDER 13'
4 PULL UP
6 WALL BALL
8 DB SNATCH
AUMENTA DE 2 EM 2
21-Feb 15-Feb
POWER SNATCH FRONT RACK LUNGE
MONDAY TUESDAY
WARM UP WARM UP
AMRAP 3' 3 ROUNDS
20 JUMP JACKS 8 HALF BURPEES
5 HANG MUSCLE SNATCH 10 LUNGES
5 PUSH UP DOWN DOG 10 AIR SQUATS
POWER SNATCH FRONT RACK LUNGE

TECNICA POWER SNATCH E2MOM 10'
6/6 CADA PERNA
3 ROUNDS
2 REPS SINGLE POWER SNATCH (6')
NÃO ALTERNAR AS PERNAS
WOD WOD
AMRAP 10' FOR TIME 13'
5 POWER SNATH (95/65LBS) 12 -10-8-6-4
10 TOES TO BAR THRUSTER (95/65LBS)
10 PUSH UPS 400M RUN
16-Feb
PULL UP
WEDNESDAY
MOBILITY BY COACH
WARM UP
200M RUN
2 ROUNDS
10 SIT UPS
5 STRICT PULL UP/ 10 RING ROW
PULL UP
MAX PULL UP UNBK
REST 3'
EMOM 5'
40-50% DO PULL UP
QUEM NÃO FAZ VAI TRABALHAR FORÇA
PULL UP ATÉ A FALHA DENTRO DO EMOM
USAR PROGRESSÃO MAIS DIFICIL
WOD
LADDER 12'
3 CLEAN (115/85LBS)
3 BURPEE BOX JUMP OVER
30 SIT UPS
AUMENTA DE 3 EM 3
SIT UP NÃO AUMENTA
17-Feb 18-Feb
ENDURANCE DEADLIFT
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 4' (TRIOS, CADA UM FAZ UM E GIRA) 3 ROUNDS
6 HRPU 5 BURPEES
6 BOX JUMP 5 WINCH WORM WALKING
6 WALL BALL 10 GOOD MORNING
ENDURANCE DEADLIFT
FOR TIME (27') TRIOS E2MOM 10'
150 WALL BALL (20/14LBS) 5-5-3-3
150 BOX JUMP 70%-75%-80%-85%
100 GLOBET SQUAT + AIR SQUAT SICRON (1 COM KTB) 24/16KG
100 HSPU/100 HRPU
ANYWAY
WOD
OPEN 22.1
AMRAP in 15 minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs
28-Feb 1-Mar
BACK SQUAT PUSH PRESS
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'
8 HALF BURPEES 5 PUSH UP DOWN DOG
10 BACK SQUAT 5 HANG MUSCLE SNATCH
20 JUMP JACKS 10 JUMP SQUAT

EVERY 2'30" FOR 4 ROUNDS E2MOM 8'
5-5-3-3 5-6 REPS (%FREE)
70-75-80-85%
WOD WOD
5 ROUNDS FOR TIME AMRAP 12'
8 THRUSTER 10 HSPU
10 BURPEES 12 POWER SNATCH (95/65LBS)
20 DOUBLE UNDER 21 KTB SWING (24/16KG)
TIME CAP 14'

2-Mar
BENT OVER ROW
WEDNESDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
4 CHIN UP/8 RING ROW (PEGADA SUPINADA)
8 HANG MUSCLE CLEAN
5 BROAD JUMP
BENT OVER ROW

E2MOM 10'
4-6 REPS
WOD
EVERY 2'30" FOR 5 ROUNDS
9 CHEST TO BAR
12 POWER CLEAN (115/85LBS)
15 BOX JUMP
3-Mar 4-Mar
ENDURANCE OPEN 22.2
THRUSDAY FRIDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 AIR SQUATS 10 AIR SQUAT
10 LUNGES 10 V UP
20 PLANK SHOULDER TAP 8 HANG CLEAN
CORE MUSCLE UP
TABATA TECNICA
PLANK HOLD
ARCH HOLD
ENDURANCE WOD
2 ROUNDS FOR TIME EM TRIO
90 WALL BALL (DEIXAR CAIR PERDE 5 REPS) OPEN 22.2
90 DB SNATCH
Complete as many reps as possible in 14
60 DB OH LUNGE (1 SYCRON SEM O DB) minutes of:
400M RUN (SYCRON)
60-calorie row
TIME CAP 25' 50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'
20 JUMP JACKS 8 HANG CLEAN
10 SCAPULA PULL UP 8 PUSH UP DOWN DOG
8 OHS 100M RUN
OVERHEAD SQUAT POWER CLEAN AND JERK

EVERY 2'30" FOR 4 ROUNDS TECNICA
5-5-3-3
70-75-80-85% EMOM 5'
3 REPS (%FREE)
WOD WOD
FOR TIME (CAP 12') LADDER 11'
21 15 09 06 5 STOH
THRUSTER (95/65LBS) 5 BJO
40 DOUBLE UNDER/60 SINGLE UNDER 200M RUN
AUMENTA DE 5 EM 5
DEPOIS DE 2 ROUNDS A CORRIDA AUMENTA 100M
EX :
5.. /10../15../20../25..
5../10../15../20../25..
200M/200/300/300/400M
BENT OVER ROW ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS 200M RUN
10 V UP 3 ROUNDS
5 STRICT PULL UP / 10 RING ROW 5 HANG SNATCH
5 PUSH UPINCH WORM (NO WALKING) 5 HALF BURPEES

E2MOM 10' 4 ROUNDS FOR TIME (TRIO) (CAP 25')
2-4 COMPLEX 30 POWER SNATCH SYCRON (1 NA BARRA/1 NO DB)
30 BURPEES OVER THE BAR SYCRON
UNI+UNI+BI LATERAL 350M RUN SYCRON
95/65LBS - 22.5/15KG
WOD
AMRAP 15'
12 PULL UP
16 KTB/DB OH LUNGE (24/16KG)
10M HSW / 15 HSPU / 20 HRPU
OPEN 22.2
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
30 DOUBLE UNDER/SINGLES UNDER
10 THRUSTER
10 RING ROW
DOUBLE UNDER
TECNICA
OPEN 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
15 bar muscle-ups
30 double-unders
W: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes

DEADLIFT BUTTERFLY PULL UP
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
8 BARBELL GOOD MORNING 10 SCAPULA PULL UP
15 AIR SQUAT 8 HANG SNATCH
10 LUNGES 5 HALF BURPEES
DEADLIFT BUTTERFLY PULL UP

E2MOM 10' TECNICA (PARA QUEM FAZ KIPING PULL UP)
7-6-5-4-3 PARA QUEM NÃO FAZ K.PULL UP
75%-80%-82%-85%- 87% 4-5 ROUNDS (10')
8 BEAT SWING (PANO NOS PES)
6 JUMP PULL UP/12 AUSTRALIAN RING ROW
4 BEAT SWING HIP THRUSTER
WOD WOD
AMRAP 12' FOR TIME (15')
12 SDHP 21 18 15 09 06
12 WALL BALL CHEST TO BAR
12 PISTOL POWER SNATCH (95/65LBS)
SHOULDER PRESS ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 3' 200M RUN
10 SHOULDER PRESS 3 ROUNDS
8 COSSACK SQUAT 5 BURPEES
10 JUMP SQUAT 10 BJO
15 V UPS
E2MOM 10'
7-6-5-4-3 AMRAP 24'
70%-75%-80%-82%- 85% 10 BURPEES BOX JUMP OVER (SYCRON-2)
10 TOS TO BAR (SYCRON-2)
10 LUNGES (SYCRON-3)
200M RUN (SYCRON-3)
WOD 15 BURPEES BOX JUMP OVER (SYCRON-2)

4 ROUNDS FOR TIME 15 TOS TO BAR (SYCRON-2)
8 CLUSTER (95/65LBS) 15 LUNGES (SYCRON-3)
12 HSPU 200M RUN (SYCRON-3)
15 SIT UPS
20 BURPEES BOX JUMP OVER (SYCRON-2)
200M RUN (SYCRON-3)
15 BURPEES BOX JUMP OVER (SYCRON-2)

200M RUN (SYCRON-3)
CORE DAY
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
20 PLANK SHOULDER TAP
20DU/40SU
5 PUSH UP INCHWORM
CORE DAY
4-5 ROUNDS
10 RUSSIAN TWIST
40" PLANK HOLD
10/10 SIDE PLANK DYNAMIC
WOD
FOR TIME
CHECK IN 100 DU/ 150 SU
4 ROUNDS
16 DB SNATCH
10M HSW / 5 WALL WALKING
CHECK OUT 100 DU/150 SU

TOES TO BAR BACK SQUAT TGU

10 SCAPULA PULL UP 10 BACK SQUAT 20 PLANK SHOULDER TAP
10 V UP 8 PUSH UP DOWN DOG 10 TUCK UP
5 BROAD JUMP 5 BURPEES 100M RUN
TOES TO BAR BACK SQUAT TGU

TECNICA A CADA 2'30" DURANTE 5 ROUNDS TECNICA
5-6 REPS (70-80%)
FORÇA 3X
PERFORMANCE 2 REPS CADA BRAÇO
4-5 SETS
60-70% MAX DE REPS
WOD WOD WOD
FOR TIME (CAP 14') LADDER 12' AMRAP 11'
1- 4 BMU/8 CHEST TO BAR 10 WALL BALL 10 HSPU/PUSH PRESS

2-10 PLATE BURPEES 10 POWER CLEAN (115/85LBS) 20 KTB SWING
3- 200M RUN 10 PUSH UP 30 SIT UP
4- 40 BJO
A CADA ROUND AUMENTA 5 REPS
ENDURANCE POWER SNATCH
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 4' 200M RUN
8 THRUSTER 3 ROUNDS
10 BOX JUMP OVER 8 HANG SNATCH
5 CHIN UP/10 RING RIPW 20 JUMP JACKS
5 HALF BURPEES
CORE POWER SNATCH
3-4 SETS TECNICA BARBELL CYCLING
20" L SIT HOLD
10 RUSSIAN SIT UP
30-40" STAR PLANK
WOD WOD
EMOM 24' (50"/10") FOR TIME (CAP 14')
1- 2-8 CHIN UP 28 21 15 09
2- 10 BURPEE BOX JUMP OVER POWER SNATCH (95/65LBS)
3- 8 THRUSTER (115/85LBS) 30 DOUBLE UNDER UNBROKEN/60 SU UNBK
4- 12 DB SNATCH
POWER CLEAN OVER HEAD SQUAT
MONDAY TUESDAY
WARM UP WARM UP
200M RUN 3 ROUNDS
3 ROUNDS 5 OHS (PAUSA 3")
8 HANG MUSCLE CLEAN 8 PUSH UP DOWN DOG
5 BURPEES 10M DUCK WALK
POWER CLEAN OVER HEAD SQUAT
TENICA TECNICA RAPIDA

SE POSSIVEL PROGREDIR CARGA
3-4 SETS (8')
4-5 REPS ( 3" PAUSA EM BAIXO)
WOD WOD
FOR TIME ( CAP 14') AMRAP 12'
21 15 9 8 THRUSTER (95/65LBS)
HANG POWER CLEAN (95/65LBS) 12 CHEST TO BAR
200 RUN 40 DOUBLE UNDER / 60 SINGLE UNDER
15 12 06 CHEST TO BAR E PULL UP MSM VOLUME

HANG POWER CLEAN (115/135LBS) RING ROW 20 REPS
100M RUN
BODYBUILDER CORE DAY
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 3' 40 JUMP JACKS
20 PLANK SHOULDER TAP 3 ROUNDS
5 HANG MUSCLE SNATCH 10 AIR SQUAT
20 MOUTAIN CLIMBER 10 TUCK UP
BODYBUILDER CORE DAY
FORTALECIMENTO TABATA
3X RUSSIAN TWIST
8-10 Y-W-T ABDOMINAL INFRA
8-10 CRUCIFICO INVERSO
8-10 MAGUITO ROTADOR EXTERNO
WOD WOD
EMOM 15' FOR TIME (CAP 30')

1- 15 KTB SWING
2- 8-10 POWER SNATCH (CARGA PARA FAZER UNBK) 2.5 KM RUN (2 SYCRON)
3- 10-20 HOLLOW ROCKS 200 WALL BALL
150 PLATE BURPEES (2 SYCRON)
100 TOES TO BAR
ANY WAY
DEADLIFT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 ROMANIAN DEADLIFT
10 JUMP SQUAT
5 BURPEES
DEADLIFT
E2MOM 8'
4-5 REPS (ATE 80%)
WOD
LADDER 12'
6 DB GTOH
6 BOX JUMP
6 PUSH UP
AS REPS AUMENTAL DE 4 EM 4
FRONT SQUAT CLEAN AND JERK
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'
30 SKIP ALTO 5 HANG CLEAN AND PUSH PRESS
8 FRONT SQUAT 20 JUMP JACKS
10 JUMP SQUAT
FRONT SQUAT CLEAN AND JERK

EVEREY 2'30" FOR 4 ROUNDS TECNICA
6-8 REPS PODE PROGREDIR NO COMANDO DO COACH
WOD WOD
FOR TIME (15') AMRAP 12'
21 18 15 12 09 4 BMU/ 8 CHEST TO BAR OU PUL UP/ 12 RING RING ROW
SQUAT CLEAN (115/85LBS) 14 BOX JUMP OVER
TOES TO BAR 40 DU UNBROKEN/ 50 SINGLE UNDER UNBROKEN
200M RUN
HSPU ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS 200M RUN
20 PLANK SHOULDER TAP 3 ROUNDS
10M BEAR WALK 8 BURPEES
10 LUNGES 10 AIR SQUAT
HSPU CORE
TENICA- HANDSTAND TABATA
HOLLOW HOLD
PERFOMANCE SID PLANK RIGTH
4-5 ROUNDS SID PLANK LEFT
5-6 (PODENDO SER DEFICT) ARCH HOLD
QUEM VIRA TRABALHA EXCENTRICA
WOD WOD
EMOM 15' FOR TIME (CAP 25')- TRIO
1- 10M HSW/4 WALLWALKING 1600M RUN (2 SYCRON)
2- 8-10 HANG SNATCH (UNBROKEN) 60 DEVIL PRESS
3- 10 KTB SWING (24/16) 60 PISTOL
4- 8-10 AIR SQUAT + LUNGE
5- REST ANY WAY (CONCLUAM ESSE 0.0. )
RX-22,5/15KG
SUMO DEADLIFT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 PUSH UP DOWN DOG
10 SDHP
10 TUCK UPS
SUMO DEADLIFT
E2MOM 10'
8-10 REPS
WOD
LADDER 13'
5 HANG CLEAN AND JERK (95/65LBS)
5 SIT UP
5 PUSH UP
CADA ROUND AUMENTA 5

HANG SQUAT SNATCH PULL UP
MONDAY TUESDAY
WARM UP WARM UP
2 ROUNDS 3 ROUNDS
6 HANG SNATCH 10 SCAPULA PULL UP
6 OHS 8 HANG CLEAN
HANG SQUAT SNATCH PULL UP

TECNICA E2MOM 10'
5-8 REPS
WOD WOD
4 ROUNDS FOR TIME (CAP 13') AMRAP 14'

8 HANG SQUAT SNATCH (95/65LBS) 5 BMU
12 TOES TO BAR 8 POWER CLEAN (115/85LBS)
200M RUN 40 DOUBLE UNDER/70 SINGLE UNDER
SPLIT JERK ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 3' 200M RUN
5 BURPEES 2 ROUNDS
5 PUSH UP DOWN DOG 8 THRUSTER
8 PUSH PRESS 10 TUCK UPS
SPLIT JERK CORE

TECNICA 3 SETS (8')
10 V UP ALTERNADOS
10-30" GHD SIT UP HOLD
10-30" GHD ARCH HOLD (PODE SER NA CAIXA)
WOD WOD
EMOM 15' 3 ROUNDS FOR TIME (DUPLA) (CAP 24')

1- 50-60% HSPU 20 CLUSTER (115/85LBS)
2 - 5-6 SPLIT JERK 20 BURPEES OVER THE BAR SYNC
3 - 10-15 BOX JUMP OVER 80 MOUTAIN CLIMBER
50 SIT UPS SYNC
400 RUN (NOT SYNC)
FLEXÃO NORDICA
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 GOOD MORNING
10 ROMANIAN DEADLIFT (KTB)
10 AIR SQUAT
FLEXÃO NORDICA
E2MOM 10'
4-6 REPS
WOD
EVERY 2'30' FOR 5' ROUNDS

20 WALL BALL (20/14LBS)
15 KTB SWING (24/16KG)
10 PISTOL
FLEXÃO NORDICA BENT OVER ROW
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 GOOD MORNING 10 RING ROW/5 CHIN UP
10 ROMANIAN DEADLIFT (KTB) 100M RUN
10 AIR SQUAT 5 BURPEES
FLEXÃO NORDICA BENT OVER ROW

E2MOM 10' E2MOM 10'
4-6 REPS 8-10 REPS (PEGADA SUPINADA)
WOD WOD
EVERY 2'30' FOR 5' ROUNDS 4 ROUNDS FOR TIME (14')

20 WALL BALL (20/14LBS) 12 PULL UP
15 KTB SWING (24/16KG) 200M RUN
10 BOX JUMP 12 DEVIL PRESS
PISTOL FERIADO
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' AMRAP 5'
10 AIR SQUAT 100M RUN
15 V UPS 10 DEADLIFT (115/85LBS)
8 PUSH UP 30 DOUBLE UNDER/SINGLE UNDER
5 PUSH UP DOWN DOG
PISTOL
3-4 SETS (10')
6-8 REPS CADA PERNA (PODE USAR CARGA)
WOD WOD
AMRAP 13' AMRAP 24' (TRIO)

15 THRUSTER (95/65LBS) 30 PARTNER DEADLIFT (255/195LBS)
10 TOES TO BAR (COMPLEX- 2 UNI.+ 1 BI.) 150 DOUBLE UNDER/ 210 SINGLE UNDER (1 EM DEAD HANG)
60 KTB HANG CLEAN (1 EM PLANK HOLD)
30 HSPU
PUSH PRESS
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 PUSH PRESS
10 HALF BURPEES
30 SKIP ALTO
PUSH PRESS
E2MOM 10'
6-8 REPS (ATÉ 75%)
WOD
FOR TIME (CAP 14')

50 CLEAN AND JERK (115/85LBS)
50 PLATE BURPEES
1 KM RUN
CORE DAY TOES TO BAR
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'
10 FRONT SQUAT 15 V UP
8 HANG POWER CLEAN 5 PUSH UP DOWN DOG
5 BURPEES 100M RUN

3-4 SETS (10') MAX TOS TO BAR (TODOS FAZEM)
10 SIDE PLANK DYNAMIC (EACH SIDE) REST 2'
10 SUPERMAN 3 SETS
10 HOLLOW ROCKS 56-60% DO TOES TO BAR
PERFORMANCE
3 SETS
6-8 STRICT TOES TO BAR
WOD WOD
6 ROUNDS FOR TIME 21' (DUPLA) AMRAP 15'
20 HANG POWER CLEAN (115/85LBS) 16 CHEST TO BAR / PULL UP
20 FRONT SQUAT 20 PUSH UP
10 BURPEE OVER TH BAR 400M RUN
BACK RACK LUNGE ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS AMRAP 5'
10 JUMP LUNGE 8 HANG CLEAN
10 JUMP SQUAT 10 PUSH UP
30 JUMP JACKS 5 BURPEES

A CADA 2'30" POR 4 ROUNDS
6-8 REPS PARA CADA PERNA
WOD WOD
FOR TIME (CAP 13') AMRAP 24' (TRIO)
21 15 09 03 30 DEVIL PRESS
THRUSTER (95/65LBS) 30 HSPU
32 25 19 13 30 HANG CLEAN AND JERK (115/85LBS)
WALL BALL
50 DOUBLE UNDER/ 80 SINGLE UNDER 3RM HANG SNATCH PARA CADA UM
OBS : UMA CHANCE PARA CADA A CADA ROUND.

NO HANG SNATCH
2 RESULTADOS : MAX DE ROUNDS + MAX TONELAGEM

DEADLIFT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 HANG CLEAN
8 JUMP SQUAT
DEADLIFT
E2MOM 10'
6-8 REPS
WOD
FOR TIME
30 20 10 05
POWER CLEAN
DB BURPEE SQUAT CLEAN
TIME CAP: 13'

MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'
8 PUSH UP 10 V UP
8 THRUSTER 10 JUMP SQUAT
8 HALF BURPEES 5 INCH WORM
FLOR PRESS BOX JUMP

E2MOM 10' E2MOM
8-10 REPS 6-8 REPS (CAIR DE PERNAS EXTENDIDAS
WOD WOD

15 THRUSTER 10 BOXJUMP (ALTA/MEDIA)
15 BURPEES 20 DB SNATCH
200 RUN 50 DOUBLE UNDER
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'
100M RUN 10 AIR SQUATS
10 SIT UPS 30 SKIP ALTO
10 HANG CLEAN AND JERK 5 BURPEES
CORE DAY ENDURANCE

3 SETS (8')
30"SIDE PLANK (EACH SIDE)
8-10 GHD BACK EXTENSION
15 TUCK UPS
WOD WOD
FOR TIME (DUPLAS) CAP 23' AMRAP 22' (TRIOS)

CHECK IN 60 TOES TO BAR 30 WALL BAL
30 DB BURPEE CLUSTER (50/35LBS)
3 ROUNDS 400M RUN SYNC.
20 CLEAN AND JERK (115/85LBS)
10 BURPEES OVER THE BAR (SYNC.) A CADA ROUND AUMENTA 15 REPS DE CADA
CHECK OUT 60 TOES TO BAR

DEADLIFT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 GLOBET SQUAT
20 JUMP JACKS
BACK SQUAT
A CADA 2'30" DURANTE 4 ROUNDS
5-6 BACK SQUAT (ATÉ 75%)
WOD
FOR TIME (13')

21 15 09 06 03
DEADLIFT
CHEST TO BAR
OVER HEAD LUNGE SNATCH PULL
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'
10 LUNGES 10 SNATCH DEADLIFT
10 SHOUDER PRESS 10 TUCK UP
10 AIR SQUAT 100M RUN
OVER HEAD LUNGE SNATCH PULL

E2MOM 10' E2MOM 10'
10 REPS (ALTERNADO) 2-3 REPS (100-110% DO SNATCH)
WOD WOD
FOR TIME 12' LADDER 14'

21 15 09 5 DEADLIFT
POWER CLEAN 5 TOES TO BAR
KTB SWING 200M RUN
JUMP SQUAT
A CADA ROUND AUMENTA 5 REPS DO DEADLIFT
E TOES TO BAR
PUSH JERK ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'
5 PUSH PRESS 10 HOLLOW ROCKS
10 BOX JUMP 5 BURPEES
5 HANG SNATCH 10 JUMP SQUAT
PUSH JERK CORE

E2MOM 10' 3 SETS (8')
5-6 REPS (65-75%) 10 V UP
15/15 SIDE PLANK DYN.
10 SUPERMAN
WOD WOD
3X FOR TIME EM DUPLAS

AMRAP 3' 100 WALL BALL
15 BOX JUMP OVER 1KM RUN
10 HANG SNATCH (95/65LBS) 100 BURPEES OVER THE BAR SYNC
REST 2' 100 SDHP (95/65LBS)
RESULTADO SERÁ O DE MENOS ROUNDS TIME CAP 22'

BMU
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
10 THRUSTER
5 STRICT PULLP/10 RING ROW
20 JUMP JACKS
BMU
TENICA
ENTRADA EM HOLLOW NA BARRA
JOGADA DO QUADRIL NA BARRA
ENTRADA DO BMU NA CAIXA
WOD
AMRAP 11'
5 BMU/ 10 CHEST TO BAR/PULL UP/15 RING ROW
20 SIT UP
SNATCH ROPE CLIMBER BACK SQUAT

AMRAP 4' 200M RUN 3 ROUNDS
4 HANG MUSCLE SNATCH 3 ROUNDS 20 JUMP JACKS
4 OHS 15 DU/30 SU 10 ROMANIAN DEADLIFT
5 BEAT SWING 10 BURPEES 8 GLOBET SQUAT
5 STRIT PULL UP/ 8 RING ROW
SNATCH ROPE CLIMBER BACK SQUAT
E2MOM 8' TECNICA A CADA 2'30" DURANTE 4 ROUNDS
8-9 REPS (ATÉ 70%)
COMPLEX
HIGH HANG POWER SNATCH
HANG POWER SNATCH
SQUAT SNATCH
WOD WOD WOD
FOR TIME 12' EMOM 15' AMRAP 13'
21 POWER SNATCH 1- 1-2 ROPE CLIMBER 10 WALL BALL

15 BMU/ 21 C2B 2- 8-10 BURPEE BOX JUMP OVER 10 KTB SWING
15 POWER SNATCH 3- 50 DOUBLE UNDER/ 80 SINGLE UNDER 10 HALF BURPEE SQUAT
12 BMU / 15 C2B 4- 100M RUN
9 POWER SNATCH 5- 15-20 V UP AUMENTA DE 5 EM 5 AS REPS
6 BMU / 9 C2B
RX - 115/85LBS
ENDURANCE PUSH JERK
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 4' 3 ROUNDS
5 DEADLIFT (CARGA) 8 PUSH PRESS
10 SIT UP 5 BURPEES
100M RUN 5 JUMP SQUAT
ENDURANCE PUSH JERK

CORE E2MOM 8'
3-4 SETS (8') 7-8 REPS (ATÉ 75%)
20 RUSSIAN TWIST
10 HOLOW ROCKS
10/10 SIDE PLANK DINAMIC
WOD WOD
FOR TIME (DUPLAS) AMRAP 14'

12 HANG CLEAN AND JERK
60 DEADLIFT (185/145) 12 DEVIL PRESS
40 TOEST TO BAR SYNC 12 BOX JUMP OVER
400 RUN SYNC
40 DEADLIFT (185/145)
20 TOEST TO BAR SYNC
200 RUN SYNC
20 DEADLIFT (185/145)
10 TOEST TO BAR SYNC
100 RUN SYNC
TIME CAP - 20'
RX+ 225/165
OHS HSPU PULL UP

4 OHS 20 PLANK SHOULDER TAP 20 JUMP JACKS
4 THRUSTER 10 V UP 20 MOUTAIN CLIMBER
100M RUN 10 HALF BURPEES 5 HANG POWER CLEN
5 BENT OVER ROW
OHS HSPU PULL UP
E2MOM TECNICA HAND STAND TECNICA

7-8 REPS
PERFORMANCE PERFORMANCE
E2MOM 10' E2MOM 10'
7-8 REPS DEFICT HSPU 80% DO PULL UP
WOD WOD WOD
7 ROUNDS FOR TIME AMRAP 12' FOR TIME 13'

4 SNATCH (95/65LBS) 10 STOH 20 BMU/30 C2B OU PULL UP/ 40 RING ROW
4 THRUSTER 12 TOES TO BAR 50 POWER CLEAN (115/85LBS)
200 RUN 14 PLATE BURPEES 80 WALL BALL
TIME CAP 14'

THRUSDAY FRIDAY
WARM UP WARM UP
200 M RUN
3 ROUNDS 3 ROUNDS
6 FRONT SQUAT 30 DU
6 BOX JUMP 10 GOOD MORNING
8 FRONT SQUAT
ENDURANCE FRONT SQUAT
CORE E2MOM10'
FOR TIME (5') 3-4 REPS (80%)
60 V UPS
WOD WOD
4 ROUNDS FOR TIME (25') AMRAP 14'

30 BOX JUMP (1 EM DEAD HANG)
20 FRONT SQUAT (115/85LBS) 20 PISTOL
400M RUN SYNC 50 DOUBLE UNDER/ SINGLE UNDER
100 DOUBLE UNDER/200 SINGLE UNDER 10 DEADLIFT (225/155LBS)
(SEMPRE QUE QUEBRAR A CORDA, TEM QUE TROCAR
PARA O PARCEIRO)
FRONT SQUAT SHOULDER PRESS TOES TO BAR

100M RUN 5 SHOULDER PRESS 5 STRICT PULL UP/8 RING ROW
8 THRUSTER 5 PUSH UP DOWN DOG 10 LUNGES
5 BURPEES 10 SIT UPS 10 V UP
FRONT SQUAT SHOULDER PRESS TOES TO BAR
EVEREY 2'30" FOR 4 ROUNDS E2MOM 10' E2MOM 10'

3-4 REPS (ATÉ 85%) 6-8 REPS (ATÉ 75%) 70% DO TOES TO BAR
WOD WOD WOD
AMRAP 13' AMRAP 14' FOR TIME 12'

15 THRUSTER 10 HSPU 21 15 12 09
10 DEVIL PRESS 10 POWER CLEAN CHEST TO BAR
200M RUN 20 V UP HANG SNATCH
JUMP LUNGE
RX- 115/85 LBS
RX-95/65 LBS
THRUSDAY FRIDAY
WARM UP WARM UP
200M RUN 3 ROUNDS
3 ROUNDS 5 OHS
10 AIR SQUAT 5 BOX JUMP
5 BURPEES 8 RING ROW (PEGADA SUPINADA0

0
FOR TIME (8') E2MOM 10'
30-40 REPS GHD SIT UP 5-6 REPS (ATÉ 80%)
30-40 SUPERMAN
WOD WOD
4 ROUNDS FOR TIME (CAP 20') EMOM 15'

30 WALL BALL 8-10 OHS
4 BEAR COMPLEX 1-2 ROPE CLIMBER
20 BURPEES OVER THE BAR SYNC 10 BOX JUMP (ALTA/MEDIA)
200M RUN SYNC
RX 135/105 LBS
DUPLAS
BACK RACK LUNGE BENT OVER ROW
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
20 JUMP JACKS 8 RING ROW (SUPINADA)
5 SNATCH BALANCE 5 BURPEES
12 LUNGES 10 SIT UPS
BACK RACK LUNGE BENT OVER ROW
E2MOM 10' E2MOM 10'

8/8 REPS 8-10 BENT OVER ROW
8-10 BICEPS CURL
WOD WOD
AMRAP 11' 5 ROUNDS FOR TIME (CAP 12')

8 SQUAT SNATCH (60-70%) 4 GYM COMPLEX
40 DOUBLE UNDER/70 SINGLE UNDER 12 BURPEES BOX JUMP
200M RUN
GYM COMPLEX
INICIANTE - 2 V UP UNI RIGHT + 2 V UP UNI. LEFT +
2 V UP
SCALED - 2 TOES TO BAR + 2 PULL UP
INTERMEDIARIO- 2 TOS TO BAR + 1 PULL UP +1 C2B
RX - 1 TOES TO BAR+ 1PULL UP + 1 C2B+ 1 BMU
PUSH PRESS ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 200M RUN

20 MOUTAIN CLIMBER 3 ROUNDS
5 PUSH PRESS 5 HANG CLEAN AND JERK
15 AIR SQUATS 10 HALF BURPEES
PUSH PRESS ENDURANCE

3 SETS (8')
E2MOM 10' 5-8 RODA ABDOMINAL (FAZER COM A BRRA)
4-5 (65%-70%-75%-80%-80%) 10-20 V UP UNI LATERAL (DUMBELL)
20-30 RUSSIAN TWIST
WOD WOD
LADDER 12' FOR TIME (DUPLAS)

4 WALL BALL CHECK IN 800M RUN
4 DB SNATCH
3 ROUNDS
SOBE AS REPS DE 4 EM 4 20 HANG CLEAN AND JERK (115/95LBS)
20 BURPEE PISTOL
10 TOES TO BAR SYNC
CHECK OUT 800M RUN
TIME CAP 22'

DEADLIFT
FRIDAY
MOBILITY BY COACH
WARM UP
AMRAP 4'
8 ROMANIAN DEADLIFT
10 JUMP SQUATS
10 RUSSIAN KTB SWING
DEADLIFT
E2MOM 10'
2-3 (75%-80%-85%-90%-95%)
WOD
FOR TIME (14')

21 15 12 09 06 03
THRUSTER
KTB SWING
50 MOUTAIN CLIMBER NO FINAL DE CADA ROUND

CLUSTER HANG POWER SNATCH
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
30 MOUNTAIN CLIMBER 30 SINGLE UNDER
8 THRUSTER 5 HANG SNATCH
10 JUMP SQUAT 10 SIT UPS
CLUSTER HANG POWER SNATCH

TECNICA
E2MOM 10' 2 SETS COM CARGA (COACH CHAMA)
3-4 REPS
SEM SOLTAR A BARRA
WOD WOD
3 ROUNDS FOR TIME (CAP 15') FOR TIME (CAP 13')
15 THRUSTER (95/65LBS) 40 HANG POWER SNATCH

300M RUN 100 DOUBLE UNDER/ 180 SINGLE UNDERS
25 BOX JUMP OVER 100 KTB SWING
40 V UP
POSTERIOR STRENGTHENING ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 200M RUN

10 AIR SQUAT 3 ROUNDS
8 HANG POWER CLEAN 8 PUSH PRESS
10M BEAR WALKING 5 BURPEES
POSTERIOR STRENGTHENING CORE

3-4 SETS (10') TABATA
8-10 HAMSTRING CURLS WITH MED BALL PLANK HOLD
8-10 DUMBELL HAMSTRING CURLS SIDE PLANK LEFT
8-10 STIFF SIDE PLANK RIGHT
ARCH HOLD
WOD WOD
AMRAP 12' FOR TIME (CAP 20')
20 WALL BALL CHEK IN

10 POWER CLEAN (105/85LBS) 10 BMU SYNC/ PULL UP OR C2B 30 / RING ROW 40
2 ROUNDS
30 STOH
30 BURPEES OVER THE BAR SYNC
60 SIT UPS SYNC
CHECK OUT
600M RUN SYNC
HSPU
FRIDAY
MOBILITY BY COACH
WARM UP
AMRAP 4'
5 PUSH UP DOWN DOG
5 STRICT PULL UP/8 RING ROW (SUPINADO)
HSPU
TENICA PARA QUEM JÁ VIRA
3-4 SETS (10')

60% STRICT HSPU
8-10 TRICEPS FRANÇES COM A BARRA
WOD
EMOM 12' (50"ON/10"OFF)

1- 1-2 ROPE CLIMBER
2- 12-16 DB SNATCH
3- 10M HSW/ 10-12 KTB OH LUNGE
HANG SQUAT CLEAN FLEXÃO NORDICA
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
5 HANG CLEAN 8 KTB ROMANIAN DEADLIFT
20 JUMP JACKS 5 STRICT PULL UP/8 RING ROW
10 TUCK UP 8 JUMP SQUAT
HANG SQUAT CLEAN FLEXÃO NORDICA
TECNICA RAPIDA E2MOM 10'

1 SET A CADA 2' (4X) 4-6 REPS
3-4 HANG SQUAT CLEAN (PROGRESSÃO DE CARGA)
WOD WOD
AMRAP 12' FOR TIME 14'

5 HANG POWER CLEAN (115/85)
5 HANG CLUSTER CHECK IN - 40 TOES TO BAR
60 DOUBLE UNDER/ 100 SINGLE UNDER
20 SIT UPS 15 12 09
PULL UP
BOX JUMP
CHECK OUT 400M RUN

BODYBUILDER ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' AMRAP 4'

5 BURPEES 10 SIT UPS
30 SKIP ALTO 10 RUSSIAN KTB SWING
20 PLANK SHOULDER TAP 10 LUNGES
BODYBUILDER ENDURANCE
3-4 SETS (10-12 REPS) TABATA
BENT OVER ROW KTB FRONT RACK HOLD
RING BICEPS CURL L SIT
SIDE RAISES ADDUCTOR SIDE PLANK LEFT
ADDUCTOR SIDE PLANK RIGHT
WOD WOD
EMOM 14' (40"/20") LADDER 20'
1- DEVIL PRESS 20 KTB SWING

2- HSPU 20 BURPEES BOX JUMP OVER
3- SHUFFLE RUN 20 KTB LUNGE
4- AIR SQUAT 100M KTB FARM WALK UNI

A CADA DOIS ROUNDS AUMENTA 100M
BACK SQUAT
FRIDAY
MOBILITY BY COACH
WARM UP
200M RUN
3 ROUNDS
8 GLOBET SQUAT
5 HANG SNATCH
BACK SQUAT
A CADA 2'30" DURANTE 10'

4 REPS ( A ULTIMA REPETIÇÃO, SEGURAR 5" EM BAIXO)
WOD
3 ROUNDS FOR TIME (CAP 13')
12 POWER SNATCH (95/65LBS)

20 PISTOL
28 DB HANG CLEAN AND JERK
PULL UP DEADLIFT
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
5 BURPEES 20 JUMP JACKS
10 RING ROW 8 ROMANIAN DEADLIFT
5 HANG CLEAN 10 TUCK UP
PULL UP DEADLIFT
TECNICA(SAIDA EM HOLLOW,JOGADA DE QUADRIL,PRIMEIRO PULL UP)
E2MOM 10'
PERFORMANCE 7-8 REPS (ATÉ 75'%)
E2MOM 10'
80% STRICT PULL UP
WOD WOD

15 POWER CLEAN (115/85LBS) 21 15 12 09 06 03
15 PULL UPS SDHP
200M RUN TOES TO BAR
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 200M RUN

5 SHOUDER PRESS 3 ROUNDS
3 HANG MUSCLE SNATCH 5 PUSH UP DOWN DOG
10 HALF BURPEES 15 RUSSIAN KTB SWING

CORE
E2MOM 10' AMRAP 8'
5-6 REPS 20 V UP ALTERNADO
10 TRICEPS NA CAIXA 10 SUPERMAN
20 RUSSIAN TWIST
WOD WOD

15 DEVIL PRESS 10 BURPEES BOX JUMP OVER (BURPEE SYNC)
15 POWER SNATCH 30 HSPU
40 KTB SWING
400M RUN
FRONT SQUAT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 FRONT SQUAT
4 STRICT CHN UP/ 8 RING ROW (SUPINADA)
10 SIT UPS
FRONT SQUAT

4 REPS ( A ULTIMA COM PAUSA DE 5" EM BAIXO)
WOD
EMOM 16'
1- 1-2 ROPE CLIMBER
2- 10 GHD SIT UPS / 40" PLANK HOLD
3- 15 GTOH
4- 50DU/ 80 SU
OVER HEAD SQUAT PULL UP
MONDAY TUESDAY
WARM UP WARM UP
AMRAP 4' 200M RUN

4 OHS (PAUSA 2" EM BAIXO) 3 ROUNDS
5 PUSH UP DOWN DOG 10 RING ROW/5 STRICT PULL UP
20 SINGLE UNDER 10 JUMP SQUAT
OVER HEAD SQUAT PULL UP
E2MOM 10' E2MOM 10'

2-3 REPS (ATÉ 90%) 5 REPS STRICT (COM CARGA)
WOD (BTD) WOD (BTD)
AMRAP 9' AMRAP 10'
10 HSPU BUY IN 15 CLEAN AND JERK 60/45KG)

10 PISTOL
50 DOUBLE UNDER MAXIMO DE ROUNDS
15 WALL BALL
E ENTÃO 15 BOX JUMP OVER
15 TOES TO BAR
1 SNATCH + 2 OHS
EM TRIO SÃO 30 CJ E CADA UM FAZ 10
TRIO TROCA LIVRE NO AMRAP
10 DB PUSH PRESS
10 GLOBET SQUAT
50 SINGLE UNDER
E ENTÃO
3 SNATCH
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS AMRAP 4'

5 SHOULDER PRESS 100M RUN
10 AIR SQUAT 5 HANG CLEAN
10 HALF BURPEES 5 BURPEES
SHOULDER PRESS CORE
E2MOM 10' TABATA

5-6 REPS (ATÉ 80%) HOLLOW HOLD
ARCH HOLD
WOD WOD
TRIOS
FOR TIME (CAP 9') 3 ROUNDS FOR TIME (25')
12/8 RING MUSCLE UP 400 RUN SYNC

10 COMPLEX ( C2B+ BMU) 30 HANG CLEAN (135/105)
30 DEVIL PRESS 30 BURPEES OVER THE BAR SYNC
30 THRUSTER 15 WAL WALLKING
INTERMEDIARIO EM ALGUM MOMENTO 6 ROPE CLIMBER TOTAL

10 SYNC CHEST TO BAR (DUPLA)
10 SYNC BMU (DUPLA)
20 DEVIL PRESS
30 SYNC THRUSTER
SCALE MAS
20 SYNC DEVIPULL UP
20 DEVIL PRESS
30 SYNC THRUSTER
SCALE FEM
20 KTB SWING + DEAD HANG
20 DEVIL PRESS
30 SYNC THRUSTER
DEADLIFT
THRUSDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
5 DEADLIFT (ANILHA 15/10KG)
10 LUNGES
10 SIT UPS
DEADLIFT
E2MOM 10'
2-3 REPS (ATÉ 90%)
WOD
LADDER 12'
4 FRONT RACK LUNGE
4 V UP
4 DB SNATCH
4 AIR SQUAT

HANG SQUAT CLEAN HSPU SUMO DEADLIFT
10 HALF BURPES 50 SINGLE UNDER 3ROUNDS

2 ROUNDS 2 ROUNDS 5 HANG SNATCH
10 HANG MUSCLE CLEAN 8 PUSH UIP DOWN DOG 10M BEAR WALKING
10 RING ROW/5 STRICT PULL UP 20 MOUNTAIN CLIMBER 10 COSSACK SQUAT
HANG SQUAT CLEAN HSPU SUMO DEADLIFT

TECNICA
2-3 REPS 5 REPS STRICT (COM CARGA OU DEFICIT) 5-6 REPS (ATÉ 80%)
WOD WOD WOD
3 ROUNDS FOR TIME (CAP 11') AMRAP 15' FOR TIME (CAP 16')
21 BOX JUMP 5 HSPU 10 20 30 20 10
15 TOES TO BAR 40 DU/ 80SU HANG POWER SNATCH
9 BAR MUSCLE UP 200M RUN BURPEES
HSPU AUMENTA DE 5 EM 5 95/65LBS

ENDURANCE BACK SQUAT
THRUSDAY THRUSDAY
WARM UP WARM UP
50 MOUNTAIN CLIMBER 200M RUN

2 ROUNDS 2 ROUNDS
10 JUMP SQUAT 20 SKIP ALTO
15 TUCK UPS 10 THRUSTER (BARRA)
CORE BACK SQUAT

3 ROUNDS(CAP 9')
20 V UPS UNI. E2MOM 10'
20 V UPS ALTERNADO 2-3 REPS (ATÉ 90%)
20 SUPERMAN
WOD WOD
AMRAP 22' (EM DUPLA) 2 ROUNDS

20 WALL BALL (20/14LBS) AMRAP 3'
20 KTB SWING(24/16KG) 200M RUN
20 KTB STEP UP BOX MAX THRUSTER (95/65LBS)
A CADA 4' A DUPLA FAZ 20 V UPS SINCRONIZADOS REST 1'

4' / 8' / 12'/ 16'/ 20'
AMRAP 3'
200M RUN
MAX DEVIL PRESS
DEADLIFT BMU FERIADO
3 ROUNDS AMRAP 4' AMRAP 4'

8 ROMANIAN DEADLIFT 6 PUSH PRESS 5 SHOUDER PRESS
5 BURPEES 8 RING ROW/5STRICT PULL UP 3 HANG MUSCLE SNATCH
100M RUN 8 BEAT SWING 10 HALF BURPEES
DEADLIFT BMU SHOULDER PRESS
E2MOM 10' TECNICA BALANÇO E2MOM 10'

8-10 REPS ENTRADA COM A CAIXA 5-6 REPS
10 TRICEPS NA CAIXA
WOD WOD WOD
4 ROUNDS FOR TIME (CAP 15') FOR TIME (CAP 12') 5 ROUNDS FOR TIME (CAP 14')
15 DEVIL PRESS
15 POWER CLEAN (115/85LBS) 21 15 09 20 KTB SWING
100M RUN STOH (115/85 LBS )
12 BURPEE BOX JUMP OVER 12 09 6
BMU
ADAPTAÇÕES
21 15 09
STOH
C2B/PULL UP/KTB SWING
ENDURANCE FRONT RACK LUNGE
THRUSDAY THRUSDAY
WARM UP WARM UP
200M RUN 50 SINGLE UNDER

3 ROUNDS 3 ROUNDS
10 V UP 10 LUNGES
6 HANG SNATCH 10 TUCK UP
10 AIR SQUAT
ENDURANCE FRONT RACK LUNGE
E2MOM 10'
8-10 REPS
WOD WOD
AMRAP 25' (TRIO) LADDER 13'
30 TOES TO BAR (2 FAZEM ) 10 DOUBLE UNDER

30 POWER SNATCH + MED BALL GTOH 5 THRUSTER
400M RUN MED BALL (3 FAZEM) 5 SIT UPS
30 WALL BALL
DU = AUMENTA 10
THRU. E SIT UP = AUMENTA 5
KTB SWING AMERICAN TOES TO BAR
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
20 SKIP ALTO 30 SINGLE UNDER
8 RUSSIAN KTB SWING 10 TUCK UP
5 HANG MUSCLE CLEAN 8 ROMANIAN DEADLIFT
KTB SWING AMERICAN TOES TO BAR
TECNICA E2MOM 10'

6-8 STRICT TOES TO BAR
ADAPTAÇÕES DRAGON FLY
WOD WOD
FOR TIME (CAP 13') AMRAP 12'

30 20 10 4 COMPLEX TOES TO BAR
50 DOUBL E UNDER
KTB SWING (24/16KG) 10 DEADLIFT (205/135LBS)
HANG CLEAN (115/85LBS)
200M RUN NO FINAL DE CADA ROUND COMPLEX = 1 UNI + 1 UNI + TOES TO BAR
POWER SNATCH
WEDNESDAY
MOBILITY BY COACH
WARM UP
AMRAP 4'
5 HANG SNATCH
8 JUMP SQUAT
5 BURPEES
POWER SNATCH
TECNICA RAPIDA
E2MOM 10'
2 HANG POWER SNATCH + 2 POWER SNATCH
WOD
LADDER 12'
4 HANG SNATCH (95/65LBS)
4 BOX JUMP
4 DEVIL PRESS
A CADA ROUND AUMENTA 2 REPS.

ENDURANCE
THRUSDAY
MOBILITY BY COACH
WARM UP
AMRAP 5'
10 AIR SQUAT
100 M RUN
8 HALF BURPEES
ENDURANCE
WOD
A CADA 5' DURANTE 25'

350M RUN
20 WALL BALL (20/14LBS)
15 BURPEES
DUPLA - DEPOIS DA CORRIDA 1 VAI PARA O BURPEE E OUTRO NO WALL BALL

NO OUTRO ROUND DE 5' ELES TROCAM.
FRONT SQUAT
THRUSDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 FRONT SQUAT
10 RING ROW/5 STRICT PULL UP
10 SIT UP
FRONT SQUAT

5-6 REPS (70-80%)
WOD
3 RDS FOR TIME (CAP 14')
15 CHEST TO BAR
15 PLATE REVERSE BURPEES
DOUBLE UNDER BULGARIAN SPLIT SQUAT RING DIP

100M RUN 40 SKIP ALTO 20 JUMP JACKS
6 HANG MUSCLE CLEAN 10 LUNGES 5 HANG SNATCH
10 V UP 5 THRUSTER 5 PUSH UP DOWN DOG
DOUBLE UNDER BULGARIAN SPLIT SQUAT RING DIP

TECNICA
PERFORMANCE E2MOM 10' 3-4 SETS (CAP 10')
E2MOM 10' 10/10 REPS 8-10 REPS
60 DOUBLE UNDER
A CADA QUEBRA 5 BURPEES
WOD WOD WOD
AMRAP 10' FOR TIME 13' LADDER 12'

5 POWER CLEAN 12 -10-8-6-4 3 SNATCH
10 TOES TO BAR THRUSTER 3 BURPEE BOX JUMP OVER
10 PUSH UPS 400M RUN 30 SIT UPS
AUMENTA DE 3 EM 3
SIT UP NÃO AUMENTA
ENDURANCE BENT OVER ROW
THRUSDAY THRUSDAY
WARM UP WARM UP
AMRAP 5' 3 ROUNDS

8 GLOBET SQUAT 10 RING ROW/5 STRICT PULL UP
8 HANG CLEAN AND JERK 8 ROMANIAN DEADLIF
5 BURPEES 20 SINGLE UNDER
AMRAP 25' (TRIO) E2MOM 10'

100 WALL BALLS 10-12 REPS
100 HANG CLEAN AND JERK
100 KTB STEP UP BOX OVER (24/16KG)
100 MOUTAIN CLIMBER SYNC WOD
4 ROUNDS FOR TIME (CAP 12')

8 BMU/ 4 BMU (15 C2B/PULL UP/RING ROW)
12 DEADLIFT
50 DOUBLE UNDER (RX UNBROKEN)
19-Sep 20-Sep 21-Sep
SPLIT JERK SNATCH HIGH PULL BACK SQUAT
3 ROUNDS AMRAP 4' 3 ROUNDS

6 PUSH PRESS 20 JUMP JACKS 20 SINGLE UNDER
10 V UP 8 SNATCH DEADLIFT 8 BACK SQUAT
100M RUN 5 PUSH UP DOWN DOG 4 BURPEES
SPLIT JERK SNATCH HIGH PULL BACK SQUAT
TECNICA E2MOM 10' A CADA 2'30" DURANTE 10'

3-4 REPS 6-7 REPS (ATÉ 75%)
WOD WOD WOD
FOR TIME AMRAP 12' 5 ROUNDS FOR TIME

50 TOES TO BAR 10 HSPU 8 THRUSTER (95/65LBS)
1 KM RUN 12 POWER SNATCH (95/65LBS) 10 BURPEES
50 DEADLIFT (185/125LBS) 21 KTB SWING (24/16KG) 20 DOUBLE UNDER
TIME CAP 11' TIME CAP 14'

22-Sep 23-Sep
ENDURANCE PULL UP
THRUSDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 3 ROUNDS

10 AIR SQUAT 10 RING ROW
10 LUNGES 6 BROAD JUMP
10 PLATE GTOH 8 HANG CLEAN
CORE PULL UP
TABATA E2MOM 10'

PERDIGUEIRO 5-6 STRICT PULL UP
RUSSIAN TWIST PODE USAR CARGA PARA FICAR NA MARGEM
WOD WOD
2 ROUNDS FOR TIME EM TRIO EVERY 2'30" FOR 5 ROUNDS

90 WALL BALL (DEIXAR CAIR PERDE 5 REPS) 9 CHEST TO BAR
90 DB SNATCH 12 POWER CLEAN (115/85LBS)
60 DB OH LUNGE (1 SYCRON SEM O DB) 15 BOX JUMP
400M RUN (SYCRON)
TIME CAP 25'

24-Sep 25-Sep
CHEST TO BAR BACK SQUAT BODYBUILDER

100M RUN 8 BACK SQUAT 5 HANG MUSCLE SNATCH
8 ROMANIAN DEADLIFT 10 V UP 10 JUMP SQUAT
5 PUSH UP DOWN DOG 20 JUMP JACKS 30 MOUTAIN CLIMBER
CHEST TO BAR BACK SQUAT BODYBUILDER
TECNICA A CADA 2'30" DURANTE 12'30" 3 SETS (8-10 REPS)

6-7 REPS BENT OVER ROW
BICEPS CURLS
SIDE LATERAL RAISE
WOD WOD WOD
FOR TIME AMRAP 12'

500M RUN 10 TOES TO BAR 4 ROUNDS FOR TIME
50 CHEST TO BAR 10 THRUSTER
50 DEADLIFT (185/125LBS) 10 WALL BALL 20 DB SNATCH (95/65LBS)
500M RUN 20 SUMO DEADLIFT HIGH PULL (95/65 LBS)
20 BOX JUMP OVER (MEDIUM/LOW)
TIME CAP 12'
TIME CAP: 14 MINUTES
ENDURANCE SHOULDER PRESS
THRUSDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 4 ROUNDS

5 HANG SNATCH 4 INCHWORM PUSH UP
5 BURPEES 5 HANG CLEAN
30 SKIP ALTO
ENDURANCE SHOULDER PRESS
E2MOM 10'
5-6 REPS
WOD WOD
4 ROUNDS FOR TIME EM DUPLA 3 ROUNDS FOR TIME

20 POWER SNATCH 9 WALL WALKING
20 BURPEES BOX JUMP OVER 12 POWER CLEAN (115/85LBS)
200M RUN SYNC 15 KTB SWING
20 SIT UPS SYNC
TIME CAP 15'
TIME CAP 25'
TOES TO BAR FRONT SQUAT HSPU

10 V UP 8 THRUSTER 5 PUSH UP DOWN DOG
20 JUMP JACKS 10 PLANK SHOULDER TAP 10 KTB SWING RUSSO
5 HANG MUSCLE SNATCH 5 HALF BURPEES 10 JUMP SQUAT
TOES TO BAR FRONT SQUAT HSPU
EMOM 6' E2MOM 10' 3-4 SETS

8-10 REPS 4-5 REPS (ATÉ 80%) 5-8 DEFICT HSPU
WOD WOD WOD
FOR TIME 5 ROUNDS FOR TIME AMRAP 12'
CHECK IN 100 DU/180 SINGLE UNDER 10 THRUSTER (105/85LBS) 21 KTB SWING

3 ROUNDS 20 DB SNATCH 15 BOX JUMP
10 MUSCLE SNATCH (95/65LBS) 9 BMU
200M RUN TIME CAP 10'
8 BURPEE TOES TO BAR (1 BURPEES + 2 TOES TO BAR)
CHECK OUT 100 DOUBLE UNDER/ 180 SINGLE UNDER
TIME CAP 15'

ENDURANCE DEADLIFT
THRUSDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 3 ROUNDS

10 AIR SQUAT 8 ROMANIAN DEADLIFT
100M RUN 4 INCH WORM PUSH UP
10 LUNGES 10 TUCK UP
ENDURANCE DEADLIFT
E2MOM 10'
4-5 REPS (ATÉ 80%)
WOD WOD
4 ROUNDS FOR TIME (DUPLAS) LADDER 13'

3 POWER CLEAN AND JERK
30 WALL BALL 5 M HAND STAND WALKING
300M RUN 10 SIT UP
20 FRONT RACK LUNGE
20 DEVIL PRESS CLEAN AND JERK SOBE 1 REP A CADA ROUND
TIME CAP 25'

PULL UP OVER HEAD SQUAT
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'

5 STRICT PULL UP10 RING ROW 5 OHS
8 ROMANIAN DEADLIFT 10 V UP
PULL UP OVER HEAD SQUAT
TECNICA E2MOM 10'

5-6 REPS
WOD WOD
AMRAP 12' 5 ROUNDS FOR TIME

12 PULL UP 4 HANG SNATCH + POWER SNATCH
12 DEADLIFT 10 TOES TO BAR
200M RUN
TIME CAP 11'
PISTOL ENDURANCE HSPU
WEDNESDAY THRUSDAY THRUSDAY

10 AIR SQUATS 5 HANG CLEAN 20 SINGLE UNDER
5 PUSH UP DOWN DOG 8 HALF BURPEES 10 TUCK UPS
10 SIT UPS 10 JUMP SQUATS 5 BURPEES
PISTOL CORE HSPU

TABATA
E2MOM 10' V UP UNILATERAL TECNICA
6-8 REPS CADA PERNA ARCH HOLD
USEM A MELHOR ADAPTAÇÃO PARA FORÇA HOLLOW ROCKS
RUSSIAN TWIST
WOD WOD WOD
AMRAP 15' FOR TIME EMOM 15'

21 BOX JUMP OVER 200 WALL BALL 1- 50% HSPU
15 KTB SWING 100 POWER CLEAN (135/105LBS) 2- 30" L SIT
9 THRUSTER 60 BURPEES SYNC 3- 50 DU
2K RUN (2 FAZEM) 4- 20 JUMP LUNGE
5- 40 MOUTAIN CLIMBER
TIME CAP 26'
ROPE CLIMBER THRUSTER STRICT HSPU

5 STRICT PULL UP10 RING ROW 5 OHS 30 MOUTAIN CLIMBER
8 ROMANIAN DEADLIFT 10 V UP 8 SHOULDER PRESS
100M RUN 20 JUMP JACKS 10 V UP
ROPE CLIMBER THRUSTER STRICT HSPU
TECNICA E2MOM 10' E2MOM 10'

PERFORMANCE 3-4 REPS 70% STRICT HSPU
EMOM 6'
1 LEGLESS
WOD WOD WOD
AMRAP 12' 3 ROUNDS FOR TIME EVEREY 2'30" FOR 5 ROUNDS

200M RUN
50 DOUBLE UNDER 50 WALL BALL 200M RUN
15 TOES TO BAR 10 HANG POWER SNATCH 15 STOH (115/85LBS)
10 BOX JUMP OVER MAX TOES TO BAR
TIME CAP 11'

THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 5' 3 ROUNDS

10 AIR SQUAT 10 ROMANIAN DEADLIFT
30 SKIP ALTO 8 HANG CLEAN
6 HALF BURPEES 8 JUMP SQUAT
TABATA E2MOM 10'

HOLLOW ROCK 5-6 REPS (75%)
ARCH ROCK
WOD WOD
LADDER 25' FOR TIME
4 OHS 30 20 10 05
4 WALL BALL BURPEE VOLEI POWER CLEAN
4 BOX JUMP OVER DB BURPEE SQUAT CLEAN
200 RUN SYNC
TIME CAP: 13'
TEAM OF TWO
(MAIS 4 REPS A CADA ROUND)
BAR MUSCLE UP SQUAT SNATCH NORDIC CURLS

5 HANG CLEAN 5 OHS 10 AIR SQUATS
8 ROMANIAN DEADLIFT 10 JUMP SQUAT 8 ROMANIAN DEADLIFT
100M RUN 100 RUN 5 PUSH UP DOWN DOG
BAR MUSCLE UP SQUAT SNATCH NORDIC CURLS
TECNICA TECNICA E2MOM 10'

PEGAR UM POUCO DE CARGA 4-6 REPS
WOD WOD WOD
FOR TIME (CAP 12') AMRAP 13' 4 ROUNDS FOR TIME (CAP 14')
12 09 06 10 HANG POWER SNATCH (60/45KG) 30 WALL BALL

BAR MUSCLE UP 10 BOX JUMP OVER (ALTA/MEDIA) 15 DOUBLE CLEAN AND JERK (KTB/DB)
21 15 09 200M RUN 10 DEADLIFT (100/70KG)
THRUSTER
ENDURANCE BOX DIP
THRUSDAY THRUSDAY
WARM UP WARM UP
AMRAP 3' 3 ROUNDS

5 PUSH PRESS 20 SINGLE UNDER
8 HALF BURPEES 6 HANG CLELAN
10 SIT UP 5 INCHWORM PUSH UP
ENDURANCE BOX DIP

3-4 SETS (8')
20 PLANK SHOULDER TAP E2MOM 10'
10 HOLLOW ROCKS 8-10 (PODE FAZER RING DIP)
10 SUPERMAN
WOD WOD
LADDER 20' (TRIOS) AMRAP 12'

10 TOES TO BAR SYNC (2 FAZEM) 10 HANG CLEAN
10 STOH SYNC (2 FAZEM ) 50 DOUBLE UNDER
10 BURPEES OVER THE BAR SYNC (2 FAZEM ) 4 WALL WALK
200M RUN SYNC ( TODOS)
A CADA ROUND AUEMNTA 10 REPS , CORRIDA MANTEM
BULGARIAN SQUAT PLYOMETRICS
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
5 HANG CLEAN 30 MOUTAIN CLIMBER
8 ROMANIAN DEADLIFT 10 JUMP SQUAT
100M RUN 5 INCH WORM PUSH UP
BULGARIAN SQUAT PLYOMETRICS
E2MOM 10' E2MOM 10'

8/8 REPS 5 SEATED BOX JUMP
10M BROAD JUMP (5+5)
WOD WOD
FOR TIME ( CAP 12') LADDER 14'
10 20 30 20 10 4 BOX JUMP OVER (+2)

OH LUNGE (95/65LBS) 2 DB SNATCH (+2)
TOES TO BAR 1 WALL WALK (+1)
40 DOUBLE UNDER ENTRE AS SERIES

70 SINGLE UNDERS
Z PRESS ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
3 ROUNDS AMRAP 3'

10 AIR SQUATS 5 PUSH PRESS
8 ROMANIAN DEADLIFT 8 HALF BURPEES
5 PUSH UP DOWN DOG 10 SIT UP
Z PRESS ENDURANCE
3-4 SETS (8')
E2MOM 10' 20 PLANK SHOULDER TAP
8-10 REPS 10 HOLLOW ROCKS
10 SUPERMAN
WOD WOD
DEATH BY (6 ROUNDS) 5 ROUNDS FOR TIME (CAP 21')

A CADA 2' REALIZAR 16 PULL UP + PLANK HOLD
10 HSPU 20 BOX JUMP
8 POWER CLEAN (115/85LBS) 200M RUN
30 SIT UPS SYNC
A CADA ROUND AUMENTA 2 REPS DE CADA
(QUEM NÃO CONSEGUIR REPETE O ROUND ATE CONSEGUIR)
DEADLIFT
THRUSDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
20 SINGLE UNDER
6 HANG CLELAN
5 INCHWORM PUSH UP
DEADLIFT
E2MOM 10'
7-8 REPS (ATÉ 75%)
WOD
AMRAP 14'
12 BURPEES PLATE
10 WALL BABLL
21-Nov 22-Nov 23-Nov
BACK SQUAT SHOULDER PRESS CLEAN AND JERK

8 BACK SQUAT 5 SHOULDER PRESS 5 HANG CLEAN AND JERK
8 RING ROW/4 STRICT PULL UP 10 TUCK UP 20 SKIP ALTO
100M RUN 5 BURPEES 5 PUSH UP DOWN DOG
BACK SQUAT SHOULDER PRESS CLEAN AND JERK
E2MOM 10' E2MOM 10' TECNICA

7-8 REPS (ATÉ 75%) 5-6 REPS ACABAR A TECNICA SUBINDO CARGA
WOD WOD WOD
FOR TIME 14' AMRAP 15' LADDER 12'
21 15 09 15 STOH (95/65LBS) BOX JUMP OVER

THRUSTER (115/85LBS) 15 TOES TO BAR 100M RUN
15 12 09 10 DEVIL PRESS 1 CLEAN (155/115LBS)
BMU/CHEST TO BAR E PULL UP 21 15 09
200M RUN ENTRE CADA ROUND A CADA ROUND AUMENTA 1 CLEAN
24-Nov 25-Nov
ENDURANCE BODYBUILDER
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 4' 3 ROUNDS

10 HOLLOW ROCK 10 KTB DEADLIFT
10 AIR SQUAT 10 RING ROW/ 5 STRICT PULL UP (PEGADA SUPINADA)
8 ROMANIAN DEADLIFT 20 SINGLE UNDER
ENDURANCE BODYBUILDER
TABATA 3-4 SETS (10')
DRAGON FLY 8-10 HAMSTRING CURLS WITH MED BALL
TUCK UP 8-10 DUMBELL HAMSTRING CURLS
SUPERMAN HOLD 8-10 STIFF
RUSSIAN TWIST
WOD WOD
3 ROUNDS FOR TIME (EM DUPLA) EMOM 15'
30 WALL BALL 1- 1 -2 LEGLEES ROPE CLIMBER

20 BURPEES OVER THE BAR SYNC 2- 10-12 OH LUNGE
30 DEADLIFT (225/155LBS) 3- 20 KTB SWING
20 STRICT HSPU 4- SIDE PLANK 25" EACH SIDE
5- 50 DOUBLE UNDER
TIME CAP 20'
28-Nov 29-Nov
TOES TO BAR SQUAT CLEAN
TUESDAY MONDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
50 MOUNTAIN CLIMBER 10 HANG MUSCLE CLEAN
8 THRUSTER 100M RUN
8 SIT UPS
TOES TO BAR SQUAT CLEAN
E2MOM 10' TECNICA

5-7 REPS STRICT
ADAPÇÃO (DRAGON FLY)
WOD WOD
AMRAP 12' A CADA 2'30" DURANTE 15'

12 TOES TO BAR 200M RUN
50 DOUBLE UNDER / 80 SINGLE UNDER SQUAT CLEAN
20 BJO
1- 2 REPS (115/85LBS)
2- 2 REPS (135/105 LBS)
3- 1 REP (155/125 LBS)
4- 1 REP´(185/135LBS)
5- 1 REP (205/145 LBS)
6- 1 REP (225/155 LBS)
SCALE - AUMENTA TODO ROUND

SE A TECNICA ESTIVER SEGURA.
30-Nov
HSPU
WEDNESDAY
MOBILITY BY COACH
WARM UP
AMRAP 3'
5 PUSH UP DOWN DOG
8 HANG MUSCLE SNATCH
8 AIR SQUAT
HSPU
TECNICA PARA QUEM JÁ VIRA
EM HAND STAND
PARA QUEM NÃO VIRA OU PERFORMANCE

E2MOM 10'
4-5 REPS DEFICIT HSPU (PERFOR.)
8-10 PIKE HSPU (QUEM NÃO VIRA)
WOD
FOR TIME 15'

21 15 09 15 21
HSPU/ HRPU
HANG SNATCH
KTB SWING
1-Dec
ENDURANCE
THRUSDAY
MOBILITY BY COACH
WARM UP
200M RUN
10 HALF BURPEES
10 BURPEES
20 JUMP SQUAT
10 CHIN UP/ 15 RING ROW
ENDURANCE
3RFT (CAP 26') TRIOS

50 THRUSTER SYCRON (UMA BARRA)
50 BURPEES OVER THE BAR SYCRON (2 PESSOAS)
400M RUN WITH MED BALL (24/14LBS)
2 ROPE CLIMBER/4 ROPE PULL (FEITO A QUALQUER MOMENTO)
CADA ROUND UMA PESSOA DIFERENTE
2-Dec
KTB DEADLIFT UNI.
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 GOOD MORNING
8 DB CLEAN AND JERK
10M DUCK WALKING
KTB DEADLIFT UNI.
E2MOM 10'
6-8 REPS CADA PERNA
WOD
LADDER 13'
4 PULL UP
6 WALL BALL
8 DB SNATCH
AUMENTA DE 2 EM 2
COMPLEX SNATCH BUTTERFLY PULL UP PR DEADLIFT
WEDNESDAY MONDAY WEDNESDAY

3 ROUNDS AMRAP 4'
AMRAP 4' 8 SCAPULA PULL UP 5 DEADLIFT (50%)
5 HANG MUSCLE SNATCH 5 BURPEES 5 PUSH UP DOWN DOG
10 OHS (PVC) 10 LUNGES 10 TUCK UP
COMPLEX SNATCH BUTTERFLY PULL UP PR DEADLIFT
TECNICA E2MOM 10'
1- 3 (70%)
TECHNIQUE 2- 2 (80%)
EVERY 1'30" FOR 3 ROUNDS 3- 2 (90%)
1 SNATCH + 2 HANG SNATCH 4- 1 (100%)
5- 1 (PR)
WOD WOD WOD

AMRAP 13'
FOR TIME 15' AMRAP 12'
5 HANG SNATCH (95/65LBS) 50 PUSH UPS 20 DB SNATCH
5 OHS 120 AIR SQUATS 10 POWER CLEAN
10 TOES TO BAR 30 BAR MUSCLE UP 100M RUN
ADAPTAÇÕES 1 LEGLEES /1 ROPE CLIMBER
50 C2B - 60 PULL UP - 80 R A QUALQUER MOMENTO DENTRO DE CADA ROUND
PREPARAÇÃO MURPH
ENDURANCE PUSH JERK
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 6' 3 ROUNDS
10 JUMPSQUAT 6 PUSH PRESS
10 HALF BURPEES 30 SINGLES
100M RUN 8 SIT UPS
10 KTB SWING
ENDURANCE PUSH JERK
For time 28’ (dupla)
100 Wall ball (20/14lbs) E2MOM 10'
1000m Run 5-7 REPS (ATÉ 75%)
100 Ktb swing (am) (24/16kg)
100 TOES TO BAR
100 BURPEES
any way
WOD
Ladder 14’
50 DOUBLE UNDER
4 STOH
4 Box Jump
aumenta de 2 em 2
ADA ROUND DU NÃO AUMENTA
12-Dec 13-Dec 14-Dec
SPLIT JERK PR BACK SQUAT KTB SWING (AM)
TUESDAY MONDAY WEDNESDAY

10 GOOD MORNING 200M RUN 5 BURPEES
8 SHOULDER PRESS 6 HANG SNATCH 5 PUSH UP DOWN DOG
10 LUNGES 6 BACK SQUAT 8 PUSH PRESS
SPLIT JERK PR BACK SQUAT KTB SWING (AM)
TECNICA E2MOM 10' TECNICA

1- 3 (70%)
2 ROUNDS COM CARGA 2- 2 (80%)
3- 2 (90%)
4- 1 (100%)
5- 1 (PR)
WOD WOD WOD
EMOM 15' 4 ROUNDS FOR TIME (CAP 13

EVERY 2'30' FOR 5' ROUNDS
1- 15-20 PUSH UP 8 POWER SNATCH (95/65LBS20 WALL BALL (20/14LBS)
2 - 5-6 SPLIT JERK 12 TOES TO BAR 15 KTB SWING (24/16KG)
3 - 10-15 BOX JUMP OVER 200M RUN 10 PISTOL
15-Dec 16-Dec
THRUSDAY FRIDAY
WARM UP WARM UP
200M RUN 3 ROUNDS

2 ROUNDS 20 JUMP JACKS
8 THRUSTER 10 SCAPULA PULL UP
10 TUCK UPS 8 HANG CLEAN
CORE BENT OVER ROW
3 SETS (8') E2MOM 10'

10 V UP ALTERNADOS 10-12 REPS
10-30" GHD SIT UP HOLD/HOLLOW ROCK
10-30" GHD ARCH HOLD (PODE SER NA CAIXA)
WOD WOD
3 ROUNDS FOR TIME (DUAMRAP 14'

20 CLUSTER (115/85LBS5 BMU
20 BURPEES OVER THE 8 POWER CLEAN (115/85LBS)
80 MOUTAIN CLIMBER 40 DOUBLE UNDER/70 SINGLE UNDER
50 SIT UPS SYNC
400 RUN (NOT SYNC)
SQUAT SNATCH RUN
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
30 MOUNTAIN CLIMB 10 HALF BURPES
8 OHS 10 HANG MUSCLE CLEAN
SQUAT SNATCH RUN

TECNICA
DCA DE PASSO A PASSO : https://www.youtube.com/watch?v=s-XYQ1mI9vg
1- OHS
2- SNATCH BALANCE OU DROP SNATCH
3- PUXADA SNATCH
4- SQUAT SNATCH
FOCO : ENTRAR DE FORMA LIMPA NO SQUAT
WORKOUT WORKOUT

20 WALL BALL 400M RUN
10 POWER SNATCH 40 HANG POWER CLEAN
300M RUN
RX - 95/65LBS 30 POWER CLEAN
200M RUN
20 MUSCLE CLEAN
100M RUN
10 SQUAT CLEAN
RX - 115/85LBS
DEADLIFT ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
50 JUMP JACKS AMRAP 4'
2 ROUNDS 30 SINGLE
12 LUNGES 10 TRHUSTER
10M BEAR WALK 5 BURPEES
DEADLIFT CORE
E2MOM 10' TABATA

5 A 6 REPS (ATÉ 75%) HOLLOW ROCK
ARCH ROCK
PLANK HOLD
RUSSIAN TWIST
WORKOUT ENDURANCE
4 ROUNDS FOR TIME (CAP 12') AMRAP 20' (DUPLAS)

14 BOX JUMP 10 THRUSTER (115/85LBS)
12 DEVIL PRESS 20 DOUBLE UNDER
10 DB OH LUNGE 10 BURPEES OVER THE BAR SYNCRO
RX- 22,5/15KG A CADA ROUND AUMENTA :

10 DO THRUSTER E BURPEE
20 DO DOUBLE UNDER
DU-QUEBRAR TROCA E PERDE 5 REPS
PULL UP CONDITIONING
FRIDAY
MOBILITY BY COACH
WARM UP
AMRAP 4'
10 SCAPULA PULL UP
12 AIR SQUAT
20 SINGLE UNDER
PULL UP CONDITIONING
E2MOM 10'
5-8 REPS STRICT PULL UP
PROGRESSÕES
1- PULL UP COM PESO PARA QUEM FAZ MAIS DE 8
2- PULL UP NA CAIXA
3- PULL UP COM AUXILIO EM DUPLA
4- PULL UP FASE EXCENTRICA
WORKOUT
EMOM 15'
1- 5 BMU/10 C2B-PULL UP/ 8/8 BENT OVER ROW UNI
2- 50 DOUBLE UNDER/ 80 SINGLE UNDER
3- 20 WALL BALL (24/14LBS)
HSPU CONDITIONING SQUAT CLEAN
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
10 PUSH UP 10 MUSCLE CLEAN
10 GOOD MORNING 10 FRONT SQUAT
HSPU CONDITIONING SQUAT CLEAN

E2MOM 10'
5-8 REPS STRICT HSPU TECNICA
FOCO ENTRADA RAPIDA
PROGRESSÕES RAPIDA AÇÃO DOS COTOVELOS
1- PIKE PUSH UP NA CAIXA/ SEM CAIXA 2-3 ROUNDS (TODOS JUNTOS, COACH CHAMA)
2- HSPU FASE EXCENTRICA 2-3 REPS (UM POUCO DE CARGA)
3- SHOULDER PRESS
WORKOUT WORKOUT
5 ROUNDS FOR TIME (CAP 10') FOR TIME (10')
9 STOH 21 15 09
50 DU/80 SU CLUSTER
18 DEADLIFT PULL UP
RX 115/85 LBS RX - 95/65 LBS

SUMO DEADLIFT CORE DAY
WEDNESDAY THRUSDAY
WARM UP WARM UP
200M RUN 8 BURPEES
2 ROUNDS 2 ROUNDS
10 COSSACK SQUAT 15 AIR SQUATS
10 ROMANIAN DEADLIFT 10 V UPS
SUMO DEADLIFT CORE
E2MOM 10' TABATA

6-8 REPS SIT UPS
SIDE PLANK ROTATION
SIDE PLANK ROTATION
SUPERMAN
WORKOUT ENDURANCE
4X FOR TIME (22')
AMRAP 2'30" 120 BURPEE BOX JUMP OVER
200M RUN 120 DB SNATCH (22,5/15KG)
MAX POWER SNATCH 120 PISTOL/ GOBLET SQUAT WHIT CLOSED FEET
REST 1'30" 60 TOES TO BAR SYCRON
RX - 95/65 LBS ANYWAY

BENT OVER ROW
FRIDAY
MOBILITY BY COACH
WARM UP
200M RUN
2 ROUNDS
10 SCAPULA PULL UP
12 V UP
BENT OVER ROW UNILATERAL
E2MOM 10'
8-10 REPS CADA LADO
WORKOUT
FOR TIME (10')
21 15 09
TOES TO BAR
SUMO DEADLIFT HIGH PULL
95/65LBS
BENT OVER ROW ROMANIAN DEADLIFT PUSH JERK

10 BENT OVER ROW (PEGADA SUPINADA) 10 ROMANIAN DEADLIFT 8 SHOULDER PRESS
10 HANG CLEAN 15 JUMP SQUAT 10 RUSSIAN KTB SWING
200M RUN 10 HALF BURPEES 20 DOUBLE UNDER
BENT OVER ROW ROMANIAN DEADLIFT PUSH JERK
E2MOM 10' E2MOM 10' TECHNIQUE

6-8 REPS 8-10 REPS EVERY 1'30" FOR 4 ROUNDS
5-6 REPS
WOD WOD WOD
AMRAP 12' 4 ROUNDS FOR TIME LADDER 12'
6 BAR MUSCLE UP/ 10 CHEST TO BAR OR PULL UP 12 SUMO DEADLIT HIGH PULL 2 HSPU (+2)
12 HANG CLEAN (135/105LBS) 15 BOX JUMP OVER 2 KTB SWING (+2)
200M RUN 10 BURPEES 10 DOUBLE UNDER (+10)

ENDURANCE OVERHEAD SQUAT
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 5' 3 ROUNDS
15 AIR SQUAT 5 OHS
15 V UP 5 HANG MUSCLE SNATCH
5 BURPEES 10 GLOBET SQUAT
30 SKIP ALTO 30 MOUTAIN CLIMBER
CORE OVERHEAD SQUAT

TABATA
RUSSIAN TWIST E2MOM 10'
TUCK UP 5-6 REPS
PLANK HOLD
ARCH HOLD
WOD WOD
TEAM OFF TWO FOR TIME

AMRAP 20'
CHECK IN: 30 KTB/DB THRUSHTER
40 WALL BALL
30 DEVIL PRESS 3 ROUNDS
20 TOES TO BAR 10 MUSCLE SNATCH
1000M RUN 20 PISTOL
CHECK OUT: 50 SIT UPS

PULL UP DEADLIFT
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
5 BURPEES 20 JUMP JACKS
10 RING ROW 8 ROMANIAN DEADLIFT
5 HANG CLEAN 10 TUCK UP
PULL UP DEADLIFT
TECNICA(SAIDA EM HOLLOW,JOGADA DE QUADRIL,PRIMEIRO PULL UP)
E2MOM 10'
PERFORMANCE 7-8 REPS (ATÉ 75'%)
E2MOM 10'
80% STRICT PULL UP
WOD WOD

15 POWER CLEAN (115/85LBS) 21 15 12 09 06 03
15 PULL UPS SDHP
200M RUN TOES TO BAR
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' 200M RUN

5 SHOUDER PRESS 3 ROUNDS
3 HANG MUSCLE SNATCH 5 PUSH UP DOWN DOG

CORE
E2MOM 10' AMRAP 8'
5-6 REPS 20 V UP ALTERNADO
10 TRICEPS NA CAIXA 10 SUPERMAN
20 RUSSIAN TWIST
WOD WOD

15 DEVIL PRESS 10 BURPEES BOX JUMP OVER (BURPEE SYNC)
15 POWER SNATCH 30 HSPU
40 KTB SWING
400M RUN
TEAM OF TWO
FRONT SQUAT
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
8 FRONT SQUAT
4 STRICT CHN UP/ 8 RING ROW (SUPINADA)
10 SIT UPS
FRONT SQUAT

4 REPS ( A ULTIMA COM PAUSA DE 5" EM BAIXO)
WOD
EMOM 16'
1- 1-2 ROPE CLIMBER
2- 20 V UP
3- 15 GTOH
4- 50DU/ 80 SU
FLOOR PRESS TOES TO BAR
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
6 HANG SQUAT CLEN 20 LUNGES
10 PUSH UP 10 V UP
FLOOR PRESS TOES TO BAR

TECNICA
EMOM 10' PERFORMANCE
10-12 REPS E2MOM 10'
4-5 COMPLEX (1 UNI LEFT + 1 UNI. RIGHT + 1BI.)
WOD WOD
4 ROUNDS FOR TIME AMRAP 15'
5 SQUAT CLEN (175/125LBS) 16 DB OH LUNGE

10 BURPEES TARGET 10 TOES TO BAR
200M RUN 8 DEADLIFT (185/135LBS)
HANG CLEAN AND JERK ENDURANCE
WEDNESDAY THRUSDAY
WARM UP WARM UP
AMRAP 4' AMRAP 4'

10 JUMP SQUAT 5 HANG SNATCH
5 HANG CLEAN AND JERK 5 THRUSTER
30 MOUTAIN CLIMBER 10 HALF BURPEES
10 SIT UPS
HANG CLEAN AND JERK CORE
TECNICA 4 ROUNDS
15 SIDE PLANK ROTATION )LEFT AND RIGHT)
EVERY 1'30" FOR 3 ROUNDS 15 ROMANIAN DEADLIFT
2 REPS 20 HOLLOW ROCKS
WOD WOD
EVERY 2'30 FOR 5 ROUNDS FOR TIME (TEAM OF TWO)
10 HANG CLEAN AND JERK (115/85LBS) 30 HANG SNATCH (95/65LBS)

8 PULL UP 15 BURPEES OVER THE BAR SYCRON
8 BOX JUMP OVER 30 THRUSTER
30 POWER SNATCH

20 THRUSTER
20 POWER SNATCH

15 THRUSTER
15 POWER SNATCH
TIME CAP : 25 MINUTES

HAND STAND HOLD
FRIDAY
MOBILITY BY COACH
WARM UP
3 ROUNDS
25 DOUBLE UNDER
5 INCH WORM PUSH UP
100M RUN
HAND STAND HOLD
TECNICA
(WALL AND FREE)
WOD
AMRAP 13'
10M HSW / 5 WALL WALK

10 HSPU
200M RUN
50 DOUBLE UNDER/80 SINGLE UNDER
BACK SQUAT KIPING PULL UP PUSH PRESS

100M RUN 30 JUMP JACKS 5 BURPEES
10 THRUSTER 5 STRICT PULLUP/ 8 RING ROW 6 PUSH UP DOWN DOG
5/5 DB HANG CLEAN AND JERK 10 DEADLIFT (115/85LBS) 8 HANG SNATCH
BACK SQUAT KIPING PULL UP PUSH PRESS

TECNICA
E2MOM 10' PERFORMANCE E2MOM 10'
4-5 REPS (ATÉ 75%) 3 ROUNDS 5-6 REPS (ATÉ 75%)
10 PULL UP (UNBK)
200M RUN
WOD WOD WOD
AMRAP 14' FOR TIME EVEREY 3' FOR 4'
15 THRUSTER (115/85LBS) 21 15 09 10 HSPU

200M RUN DEVIL PRESS 10 HANG SNATCH (95/65LBS)
15 POWER CLEAN AND JERK DEADLIFT (225/155LBS) 10 BURPEES OVER THE BAR
200M RUN
50 DOUBLE UNDER ENTRE AS SERIES RESULTADO É SEU PIOR ROUND
80 SINGLE UNDER ENTRE AS SERIES
TIME CAP: 12'

ENDURANCE NORDIC CURLS
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 5' 3 ROUNDS

8 BOX JUMP 10 ROMANIAN DEADLIFT
10 V UP 10 RUSSIAN KTB SWING
10 AIR SQUAT 20 SHOULDER TAP
ENDURANCE NORDIC CURLS
TABATA E2MOM 10'

RUSSIAN TWIST 4-6 REPS
SUPERMAN HOLD
WOD WOD
FOR TIME LADDER 13'
150 WALL BALL 5 KTB SWING

120 TOES TO BAR 5 DOUBLE UNDER
100 BOX JUMP OVER 5 PLATE GTOH (20/15LBS)
TIME CAP: 20 MINUTES SOBE 5 REPS EM CADA ROUND
TEAM OF TWO
FRONT SQUAT STRICT PULL UP
MONDAY TUESDAY
WARM UP WARM UP
3 ROUNDS 3 ROUNDS
30 DU 5 BURPEES
10 GOOD MORNING 10 SCAPULA PULL UP
8 FRONT SQUAT 6 HANG SNATCH
FRONT SQUAT STRICT PULL UP
E2MOM10' E2MOM 10'

3-4 REPS (80%) 70% STRICT PULL UP
WOD WOD
AMRAP 14' 4 ROUNDS FOR TIME
20 PISTOL 6 BMU/10 CHEST TO BAR/PULL UP/12 RING ROW

50 DOUBLE UNDER/ SINGLE UNDER 12 HANG SNATCH (95/65LBS)
10 DEADLIFT (225/155LBS) 12 BURPEES OVER THE BAR

STRICT HSPU ENDURANCE SUMO DEADLIFT
WEDNESDAY THRUSDAY FRIDAY
AMRAP 4' AMRAP 5' 3 ROUNDS

30 MOUTAIN CLIMBER 10 AIR SQUAT 10 ROMANIAN DEADLIFT
8 SHOULDER PRESS 30 SKIP ALTO 8 HANG CLEAN
10 V UP 6 HALF BURPEES 8 JUMP SQUAT
STRICT HSPU ENDURANCE SUMO DEADLIFT
E2MOM 10' TABATA E2MOM 10'

70% STRICT HSPU HOLLOW ROCK 5-6 REPS (75%)
ARCH ROCK
WOD WOD WOD
EVEREY 2'30" FOR 5 ROUNDS LADDER 25' FOR TIME
200M RUN 4 OHS 30 20 10 05

15 STOH (115/85LBS) 4 WALL BALL BURPEE VOLEI POWER CLEAN
MAX TOES TO BAR 4 BOX JUMP OVER DB BURPEE SQUAT CLEAN
200 RUN SYNC
TIME CAP: 13'
TEAM OF TWO
(MAIS 4 REPS A CADA ROUND)
SNATCH BALANCE BENT OVER ROW SHOULDER PRESS

30 JUMP JACLKS 100M RUN 30 MOUTAIN CLIMBER
5 STRICT PULL UP/8 RING ROW 5 HANG CLEAN AND PUSH PRESS 5 PUSH UP DOWN DOG
6 OHS 10 JUMP SQUAT
SNATCH BALANCE BENT OVER ROW SHOULDER PRESS

3 REPS (3" PAUSE IN CATCH) 10 REPS 5-6 REPS (75%)
LAST REP
WOD WOD WOD
FOR TIME AMRAP 14' 4 ROUNDS FOR TIME
21 15 09 200M RUN 8 HSPU

POWER SNATCH 2 HANG CLEAN AND JERK (115/85LBS) 12 WALL BALL
PULL UP 18 BOX JUMP OVER
2 MORE REP EACH ROUND
TIME CAP : 10 MINUTES TIME CAP: 12 MINUTES
ENDURANCE STRENGTH
THRUSDAY FRIDAY
WARM UP WARM UP
AMRAP 5' 3 ROUNDS

8 THRUSTER 5 CHIN UP/ 8 RING ROW SUPINATED
10 TUCK UPS 10 PUSH UP
CORE STRENGTH
TABATA 3-4 SETS (10')

RUSSIAN TWIST 10 DB LEG CURLS
HOLLOW HOLD 8 ROMANIAN DEADLIFT
ENDURANCE WOD
AMRAP 21' EMOM 16'
30 THRUSTER (115/85LBS) 1- 1-2 ROPE CLIMBER/4 ROPE PULL

30 DB BURPEE OVER THE BAR (50/35LBS) 2- 8-10 RING DIP/ BOX DIP
20 TOES TO BAR SYNC. 3- 15 -20 KTB SWING
4- 40" WALL SIT
TEAM OF TWO

50+Semanas+de+Treino

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50+Semanas+de+Treino

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bent over row front squat shoulder press

MONDAY TUESDAY WEDNESDAY

WARM UP WARM UP WARM UP

bent over row front squat shoulder press

WOD WOD WOD

complex = 2 t2b unilateral + 1 bilateral

AUMENTA SEMPRE 2 REPS A CADA ROUND

TOES TO BAR ENDURANCE

20 BOX JUMP OVER

BENT OVER ROW DOUBLE UNDER

40 BURPEES BOX JUMP OVER

PODE DIVIDIR A CORRIDA

FRONT SQUAT DEADLIFT

KIPING PULL UP ENDURANCE

CHECK OUT 100 DOUBLE UNDER/180 SINGLE UNDER

WARM UP WARM UP WARM UP

BACK RACK LUNGE SHOULDER PRESS BOX JUMP OVER

WOD WOD WOD

ENDURANCE SUMO DEADLIFT

STRICT TOES TO BAR OVERHEAD SQUAT

EMOM 10' E2MOM 10'

FRAN LADDER 12'

ROMANIAN DEADLIFT CORE

4-5 SETS (10') 3 SETS (8')

EVERY 3' FOR 12' 3 ROUNDS FOR TIME (CAP 22')

15 HANG SNATCH (95/65LBS) 50 KTB SWING

4 RONDS FOR TIME (CAP 15')

SQUAT CLEAN TOES TO BAR

ADAPÇÃO (DRAGON FLY)

SCALE - AUMENTA TODO ROUND

PARA QUEM NÃO VIRA OU PERFORMANCE

POWER SNATCH FRONT RACK LUNGE

BACK SQUAT PUSH PRESS

20 DOUBLE UNDER 21 KTB SWING (24/16KG)

TIME CAP 14'

BENT OVER ROW

♂ 20-lb ball to 10-ft target, 135-lb cleans

OVERHEAD SQUAT POWER CLEAN AND JERK

TOES TO BAR ENDURANCE

W: 65 lb, then 75 lb, then 85 lb

Time cap: 12 minutes

DEADLIFT BUTTERFLY PULL UP

WOD 15 BURPEES BOX JUMP OVER (SYCRON-2)

15 BURPEES BOX JUMP OVER (SYCRON-2)

CHECK IN 100 DU/ 150 SU

CHECK OUT 100 DU/150 SU

WARM UP WARM UP WARM UP

TOES TO BAR BACK SQUAT TGU

WOD WOD WOD

FOR TIME (CAP 14') LADDER 12' AMRAP 11'

1- 4 BMU/8 CHEST TO BAR 10 WALL BALL 10 HSPU/PUSH PRESS

EMOM 24' (50"/10") FOR TIME (CAP 14')

POWER CLEAN OVER HEAD SQUAT

TENICA TECNICA RAPIDA

FOR TIME ( CAP 14') AMRAP 12'

15 12 06 CHEST TO BAR E PULL UP MSM VOLUME

BODYBUILDER CORE DAY

EMOM 15' FOR TIME (CAP 30')

FRONT SQUAT CLEAN AND JERK

CADA ROUND AUMENTA 5

HANG SQUAT SNATCH PULL UP

4 ROUNDS FOR TIME (CAP 13') AMRAP 14'

SPLIT JERK CORE

EMOM 15' 3 ROUNDS FOR TIME (DUPLA) (CAP 24')