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10-12 Flexao de joelhos colchonete
10-12 Tricpes testa
10-12 Hip extension unilateral com ket
12 Z press
10+10 Bulgarian squat
12 Rosca direta
Rest 3’
WARM 3rds
50 SU 10 Flexão de braço
Rest 40”
CORE – 8’
4 rds Emon 12’ – 2rds
1- Burpee 3 rds
CORE – 8’ 21-15-9
4 rds S. Snatch #115
20 Twister ktb HSPU
30” prancha lateral DU
30” prancha lateral
10-10 Prancha DV Cruzado
STRENGTH – 10’
Step Box unilateral Ktb
Remada curvada barra
Good morning
LPO 3 Snatch press
Aquecimento articular 3 Snatch balance
Tabata de Core 6’
4x
Aquecimento c/ barra 3 Low Muscle Snatch
- H. H Muscle Snatch 3 S. Snatch balance
- H. Muscle Snacth 3 OH 3” pausa
- Low Muscle Snatch
- Saida lenta até H. H 6’
- Saida lenta c/ H. Pull 4x
- Saida lenta c/ Power 3 Muscle Snatch
- OH 3 S. Snatch balance
- Saida lenta c/ S. Snatch 3 S. Snatch
Snatch Emon 6’
6’ A cada min 3 S.Snatch
4x – aumentando a carga
3 H. Muscle Snatch
Clean&Jerk Emon 6’
A cada min 3 S. Clean&Jerk
6’
4x – aumentando a carga
3 H. Muscle Clean
3 Shoulder press
3 front
6’
4x
3 Low Muscle Clean
3 Push jerk
3 Front 3” pausa
6’
4x
3 Muscle Clean
3 Split jerk
3 S. Clean&Jerk
WARM WOD
Mobilidade AMRAP 30’
4 rds 21 polichinelo
30 Corrida mesmo lugar 15 KB Swing
30 Polichinelo 9 P. Clean @110
30” posicao de squat com as costas na parede 6 Burppe OB
3 Front @110
STRENGTH
CORE 10-12 Flexao de joelhos colchonete
4rds 10-12 Tricpes testa
15-15 Flexão lateral de tronco 10-12 Hip extension unilateral com ket
20 Hollow position com plate
12-12 rotação de tronco plate 12 Z press
30” superman hold position 10+10 Bulgarian squat
12 Rosca direta
Treino longo
The seven easter eggs
4 rds
1’30” SU 7 rds for time
7 HSPU
10 rosca direta KTB
7 Thruster
10 crucifixo cm plate
7 knees to elbow
1’30” SU
7 DL
10 elevação de quadril c/barra
7 push up
10 supino na bola c/ barra
7 burpee
1’30” SU
7 squat clean
10 squat c/ KTB 3” exc
10 stiff c/ KTB
1’30” SU
10 shoulder press c/ KTB
10 triceps c/ KTB
1’30” SU
20 V-Up
20 Arch Rock
CORE WARM WOD
Tabata 1 Mobilidade 5 rds
1- Knee touch Aquecimento movimentos Snathc, C&J e 2 P. Snatch
Prancha DV Thruster 1 H. P. Snatch
2- V-up 1 H.S Snatch
2 S. Snatch
Tabata 2 Rest = Complex
1- Superman
Hollow position Rest 2”
2- Hollow invertido 5 rds
2 P. C&J
STRENGTH 1 H. P. C&J
3 rds 1 H.S C&J
10 Front 2 S. C&J
10 Step Box unilateral Ktb
10 Good morning Rest 2”
10 Remada curvada barra 5 rds
10 Crucifixo c/ plate lento 2 Trhuster
10 Rosca c/ KTB 1 Cluster
1 Thruster
2 Cluster
BABY WOD
CORE 3rds
1- Knee touch 40” on – 20” off
Prancha DV Front
2- V-up SU
Rest 1’30”
WARM 3rds
2 rds 40” on – 20” off
30” Squat hold Clean
40” prancha dinâmica Burpee
10 front c/ cabo de vassoura Rest 1’30”
10 clean c/ cabo de vassoura
10 thruster c/ cabo de vassoura 3rds
40” on – 20” off
Thruster
SDHP
BABY
CORE WOD
Amrap 6’ 3 rds
12 abs vela 10 push up
10 abs grupado lateral D 5/5 Lunge c/ barra
10 abs grupado lateral E 10 remada curvada c/ barra
20 hollow rock
10 burpee
10 elevação de quadril c/barra
10 push press c/ barra
WARM
Emom 6’ 1’ SU
1- Burpee 10 squat c/ barra
2- Push up 10 stiff c/ barra
3- Air squat jump
100 SU no final dos 3 rds
FUNDRAISER WOD 1 STRENGTH 6’
10-min. AMRAP: 3 rds 4x
10 squats 10 Front 3 Muscle Snatch
10 Step Box unilateral Ktb
9 dumbbell snatches, right arm 3 S. Snatch balance
10 Good morning
10 push-ups 3 S. Snatch
10 Remada curvada barra
9 dumbbell snatches, left arm
10 Crucifixo c/ plate lento
♂ 50 lb. 10 Rosca c/ KTB Emon 6’
A cada min 3 S.Snatch
CORE
Amrap 6’ 6’
12 abs vela 4x
10 abs grupado lateral D 3 Muscle Clean
10 abs grupado lateral E 3 Split jerk
20 hollow rock 3 S. Clean&Jerk
Emon 6’
A cada min 3 S. Clean&Jerk
BABY
STRENGTH
3/4 rds
6/6 Bulgarian squat c/ barra
10 Flexão de joelhos barra WOD
6/6 Step box unilateral c/ bola AMRAP – 10’
6/6 Extensão joelho unilateral concêntrica 10 OHS (se ficar pesado com a barra usar a
c/ bola bola)
10 flexão na cadeira
WARM/CORE – 5’ 10 ball G2OH
40 SU 10 dead lift c/ déficit
30 Moutain Climb
30 Skipping
12 Abs militar
TREINO SAI DO SOFA DUDU BABYZINHA TRAINING
2 rds CORE
Amrap 6’
10 Levantar da cadeira
20 Abs pendulo sobre a bola
10 rosca direta c/ plate
20 Twister c/ bola (é pra fica difícil mesmo e gerar
10 flexão plantar
desequilíbrio)
15 Sit up
3 rds
10 H. Power thruster WOD
CORE
4 rds Emon 18’
Knee touch 1- 7 Burpee + 5 push up
15 extensão de coxa tronco 90° 2- 10 Canivete + 20 situp
3- 7 H. Clean + 5 front
WOD
5 rds
20 Clean
12 HSPU
STRENGTH 50 DU
4 rds
10 OH Lunge KTB
10 Supino bola
10 Stiff uni KTB
10 triceps francês KTB
10 Rosca c/ KTB
STRENGTH
3 rds
40” ON – 20” OFF CORE/WOD
Triceps frances 30’
Bulgarian squat 12/12 A cada 3’
Rosca direta plate 1- 70 SU/DU + 15 KBS
Front c/ plate 2- 5 deck squat + 40 air squat
Z press c/ plate 3- 10/10 abs lateral + 8/8 plank rotation
Squat hold c/ plate
Remada curvada plate/barra
Rest 1’
CORE WOD
2 rds 4 AMRAP
20 Canivete unilateral 5’
40” prancha lateral D 10 Snatch
40” prancha lateral E 20 Sprawl (Meio burpee)
Rest 30” Rest 1’
2 rds 5’
30 flutter kicks 50 SU
30 twister c/ 2 plates 15 Plate Swing
5’
10 Pistol
50 Moutain climb/Polichinelo/Corrida estacionaria
5’
10 Clean
50 Moutain climb/Polichinelo/Corrida estacionaria
Rest 1’
CORE
3 rds’
12 Perdigueiro
20 Dead bug c/ plate
WARM
Tabata
1- Shoulder taps
Squat hold
2- OH Plate hold
Squat hold
WOD
For time
20 Salto degrau ou step box gás c/ plate
30 Shoulder c/ barra
40 H. Squat Clean
WARM/CORE
3 rds
30 SU
15/15 Lunge c/ rotação de tronco
30 Mountain climb
30 Abs curto sem encostar a escapula no chão com braço
estendido
WOD
5 rds
6 Burpee
12 Thruster
18 Step box
24 Jumping Lunge
3 rds
For time – 18’52”
10 snatch left arm
10 OH Lunge left arm
10 snatch right arm
10 OH Lunge right arm
10 P. Clean left arm
10 front left arm
10 P. Clean right
10 front right arm
CORE/WARM EMOM 10’
2 rds 1- Burpee
30 Canivete unilateral 15/15 2- Snatch
Rest 15” 3- Air Squat
30 bicicletinha 15/15 4- Push up
Rest 15” 5- Clean
30 abs supra cm peso curtinho 6- Lunge
Rest 30” 7- Shoulder press
8- Prancha
3x 9- DU
Em 3’ 10- Rest
4 Slow squat (30” por squat)
5/5 jumping lunges ultra fast
Squat Hold tempo restante
3’ rest
CORE/WARM CORE WOD
30 salto sobre a bola c/ agachamento 5 burpee 18 Air Squat Hops Over KTB
5 KTB push press 1 round DT KTB
30” subindo e descendo a escada
5 DL plate 15 Air Squat Hops Over KTB
30 dead lift
1 round DT KTB
30 twister c/ plate 12 Air Squat Hops Over KTB
1 round DT KTB
Adaptado @katrintanja tks
3rds
40” on – 20” off
Polichinelo
Sumo Dead lift
MMII WOD
Tabata Emon 18’
1- 5 Burpee + 10 salto bola c/ agachamento
20” Lunge Direita
2- 10 abs militar + 20 knees to elbow
10” Lunge hold Direita
3- 7 front + 5 air squat curto
20” Lunge esquerda
4- Corrida estacionaria
10” Lunge hold esquerda
5- 7 remadas + 5 S2OH
6 – Rest
MMSS
Tabata WOD
20” Rosca direta Emon 18’
1- 8 Remada c/ barra + 8 supino bola
10” Rosca hold 90°
2- 10 abs militar + 20 knees to elbow
20” push up
3- 7 front + 5 air squat curto ktb
10” push up hold 90°
4- Corrida estacionaria
5- 8 push press over the neck + 5 S2OH
6 – Rest
WARM STRENGTH CORE
6x 12’ 4 rds
A cada 3’ 10/10 rotação lateral tronco
6 Push up
10 Rosca 12/12 flexão lateral tronco
6 Air squat
10 Z Press 40” prancha DV
6 Canivete 10 stiff deficit
LOW INTENSITY
WOD 12’ 3 rds
CORE
4 rds
20 twister c/ dumbell
12/12 flexão lateral tronco c/ dumbell
40” prancha DV
WOD
5 rds
10 burpees
20 air squat cruzado c/ dumbell
30 Mountain climb
80 SU
LPO Clean&Jerk
Aquecimento articular 6’ 6’
Tabata de Core 4x 4x – aumentando a carga
3 Low Muscle Snatch 3 H. Muscle Clean
Aquecimento c/ barra 3 S. Snatch balance 3 Shoulder press
- H. H Muscle Snatch 3 OH 3” pausa 3 front
- H. Muscle Snacth 6’
- Low Muscle Snatch 6’ 4x
- Saida lenta até H. H 4x 3 Low Muscle Clean
- Saida lenta c/ H. Pull 3 Muscle Snatch 3 Push jerk
- Saida lenta c/ Power 3 S. Snatch balance 3 Front 3” pausa
- OH 3 S. Snatch
- Saida lenta c/ S. Snatch 6’
Emon 6’ 4x
Snatch A cada min 3 S.Snatch 3 Muscle Clean
6’ 3 Split jerk
4x – aumentando a carga 3 S. Clean&Jerk
3 H. Muscle Snatch
3 Snatch press Emon 6’
3 Snatch balance A cada min 3 S. Clean&Jerk
WARM WOD
Tabata Amrap 7’ Amrap 7’
1- OH s/ peso 16 OH Dumbell 10 Elevação quadril dumbell
2- Hollow rock 16 Twister 8/8 Afundo dumbell
10 G2OH 6 C&J
10 Sit up 4 Cluster
Rest 2’ Rest 2’
Amrap 7’ Amrap 7’
8/8 Bulgarian 40 Cordas
10 Canivete 20 polichinelos
8/8 lunge lateral 40” corrida no lugar
10 Abs vela 20 1/2 burpee
Rest 2’
WARM UP WARM UP
Amrap 5’ 3 rds
30 Mountain climb 3 P. S. Balance
15 Serratil solo 3 S. S. Balance
30 SU 10 hollow rock
CORE SKILL
4 rds 3 rds
20 Bicicletinha 3 H. H. Power
10 crab toes 2 OH Squat
10 L position sentada 1 H. S. Snatch
Back Squat
WOD 4x5 Auto regulation
10 rds
8 H. P. Snatch WOD
10 burpee over the bar 10 rds
Cap: 15’ 8 H. P. Snatch
10 burpee over the bar
Cap: 15’
WARM UP Emon 15’ Emon 10’
Amrap 5’ 1- S. Snatch - 8 1-Thruster - 6
30 Mountain climb 2- step box c/ ktb - 16 2- DU - 40
15 Serratil solo 3- sit up – 40” 3- Flexao lateral de tronco
30 SU 4- sdhp - 15 4- pistol - 8
5- remada uni ktb 8+8 5- prancha dinâmica – 40”
CORE
4 rds Rest 3’
20 Bicicletinha
10 crab toes Emom 15’
10 L position sentada 1- Squat Clean - 8
2- S2OH - 8
3- kbs - 15
4- superman – 40”
5- Jumping Jack – 30”
Rest 3’
4x CORE – 11/05 CORE – 18/05
3 rds 3 rds
10 squat sumo + 10 curtos
Abs reto deslizando a mao - 20 Abs reto deslizando a mao - 20
8/8 afundo + 20” hold squat Joelho no peito sem apoio - 30 Joelho no peito sem apoio - 30
Prancha alternando braço – 12/12 Prancha alternando braço – 12/12
20 agachamentos ajoelhados
Rest 40” CORE – 12/05 CORE – 19/05
3 rds 3 rds
Dead bug – 12/12 Dead bug – 12/12
3x
Perdigueiro – 12/12 Perdigueiro – 12/12
10 Flexão coxa + 10 elevação quadril perna Prancha lateral – 40” Prancha lateral – 40”
estendida (D)
CORE – 13/05 CORE – 20/05
10 Flexão coxa + 10 elevação quadril perna 3 rds 3 rds
SU Em 2’
WOD
Sit up 40 MC 4 rds
7 BOB Em 2’
40 MC
Max Clean
7 BOB
Rest 1’ Max Clean
Rest 1’
CORE
3 rds
Prancha invertida – 50”
Canivete alternado – 15/15
Twister over ket – 6/6
Força
3 rds
10 Bulgarian Squat dumbell
10 Supino bola
10 Stiff
10 Rosca direta
WOD
Amrap 7’
5 C&J
5 BOB
Rest 2’
Amrap 7’
60 SU
10 DL
Rest 2’
Amrap 7’
10 Push up
10 Air Squat