WOD #18 (Sexta, 28/02)

Mobility 

Quadril / Punho

Warm Up

3 Rounds

20 Lunges
10 Bent Over Row
5 Deadlift High Pull

Skill / Technique

Every 2' for 6' (3 rounds)
1 High Hang Power Clean @70%
1 Hang Power Clean
1 Power Clean
1 Front Squat

Metabolic Conditioning

EMOM 20'
1. 50 Double Under
2. 20 Russian Kettlebell Swing @24/16
3. 20 Push Up
4. 15 Hang Power Clean @40/30
5. Rest

WOD #17 (Quinta, 27/02)

Mobility 

Ombro / Torácica

Warm Up

4 Rounds

3 Press
6 Front Squat
9 Sit Up

STOH Practice
Thruster Practice

Metabolic Conditioning

21 - 18 - 15 (Tc 6')
Wall Ball @20/14
V-Up

- Rest 2' -

15 - 12 - 9 (Tc 6')
STOH @60/45
T2B

- Rest 2' -

9 - 6 - 3 (Tc 6')
Thruster @60/45
Atomic Sit Up @20/15

WOD #16 (Quarta, 26/02)

Mobility 

Quadril / Ombro

Warm Up

3 Rounds

5 Ring Row

10 Air Squat

15 Jumping Jack

Metabolic Conditioning

AMRAP 10' (Dupla)

30 Box Jump Over

20 Pull Up

- Rest 2' -

AMRAP 10' (Dupla)

25 Cal Row

20 Med Ball Clean @22/20

- Rest 2' -

AMRAP 10' (Dupla)

20 Deadlift @60/50

10 Burpee Over the Bar

WOD #15 (Sexta, 21/02)

Mobility 

Ombro

Warm Up

Tabata 1

Single Leg Hip Thrust 

Tabata 2

Air Squat

Push Up

Skill / Strength

─ Hang Power Clean

Metabolic Conditioning

For Time (Dupla)

50 Cal Row

30 T2B

100 DU / 200 SU 

30 USA Kb Swing @24/16

50 Hang Power Clean @60/45

Rest 1' (Repeat)

Tc 20'

WOD #14 (Quinta, 20/02)

Mobility 

Ombro / Torácica 

Warm Up

3 Rounds
10 Push Plus
20 Shoulder Touch
10 W Scapular Retraction

Skill / Strength

─ Over Head Squat

─ Snatch 
6 / 4 / 2  @70/75/85%

Metabolic Conditioning

AMRAP 10'
Squat Snatch  @60/45
1 - 2 - 3 - 4 - 5 - ...
Burpee Over the Bar
2 - 4 - 6 - 8 - 10 - ...

WOD #13 (Quarta, 19/02)

Mobility 

Ombro / Torácica 

Warm Up

3 Rounds

20" Hand Stand Hold

10 Goblet Squat

20" Hollow Position

Skill / Strength

EMOM 9'

1. 40" Cal Max Bike

2. 8/12 Box Jump

3. 8/12 HSPU

Metabolic Conditioning

AMRAP 10' (Dupla)

8 Cal Row

6 Chest to Bar

*Each athlete complete a round

WOD #12 (Terça, 18/02)

Mobility 

Quadril / Tornozelo

Warm Up

3 Rounds (20"/10")

Air Squat

Side Plank

Lunges

Skill / Strength

─ Back Squat

5 x 5 @↑75%

Increase load every round

Metabolic Conditioning

In a running clock 12'

80 Wall Ball @20/14

50 Sit Up

As many rounds as possible:

14 Kb Step Up box @24/16

12 Med Ball Clean

WOD #11 (Segunda, 17/02)

Mobility 

Ombros

Warm Up

3 Rounds

10 Ring Row

8 Good Morning

30" Weighted Plank

Skill / Strength

─ Pull Up

8 / 8 / 8

─ Deadlift

6 / 3 / 1 / 1 / 3 / 6 @↑75%

Metabolic Conditioning

For Time

8 Rounds

8 Burpees

5 Pull Ups

3 Deadlifts @105/85kg

Tc. 12'

WOD #10 (Sexta, 14/02)

Mobility - Torácica 

Warm Up

3 Rounds - "Cindy"

5 Pull Up *Strict

10 Push Up 

15 Air Squat

Skill / Strength

15' EMOM

1. 20 Sit up

2. 40" Plank

3. 40" Arch Hold

4. 30 RSS Twist @15/10

5. Rest

Metabolic Conditioning

For Time 

50 Wall Ball @20/14

30 USA KB Swing @24/16

50 DU / 100 SU

30 Pull Up

50 Wall Ball

Tc 10'

WOD #9 (Quinta, 13/02)

Mobility - Ombros / Punho

Warm Up

4 Rounds 
15" Hand Stand Hold
20" Hollow Hold
20 Superman
3 Wall Climb

Skill / Strength

─ Hand Stand Push Up

Metabolic Conditioning

16' EMOM

1. 25" Max Cal Bike

2. 12-15 HSPU 

3. 11/15 Cal Row

4. Rest

WOD #8 (Quarta, 12/02)

Mobility - Quadril / Tornozelo 

Warm Up

3 Rounds 
15 Mountain Climb
10 Air Squat
5 Nordic Curl

Skill / Strength

─ Squat Clean 

5 x 4 (Pause 3" Bottom)*Ubkn

─ Deadlift 

5 / 3 / 1 @75/80/90% 1RM

Metabolic Conditioning

For Time

15 - 12 - 9

Hang Squat Clean @60/45

Burpee Over the Bar

Tc 8'

WOD #7 (Terça, 11/02)

Mobility - Ombros 

Warm Up

4 Rounds 
15" Hollow Hold
10 Hollow Rocks
15" Arch Hold
10 Arch Rocks
8 Toes to Kettebell

Skill / Strength

─ Toes To Bar

Metabolic Conditioning

6' AMRAP
12 Toes to Bar
10 Box Jump Over

Rest 2'

6' AMRAP
12 V-Ups
10 Hand Release Push Up

WOD #6 (Segunda, 10/02)

Mobility - Ombros / Torácica / Quadril

Warm Up

3 Rounds (20"on/10"off)

Reverse Fly
Scapular Pull Up
Plank
Air Squat

Skill / Strength

─ Over Head Squat

8 / 8 / 8 @60-70%

─ Snatch Balance

3 / 3 / 3 

*From Rack 

Metabolic Conditioning

10' AMRAP
12 Power Snatch @50/35
6 Over Head Squat

WOD #5 (Sexta, 06/02)

Mobility - Quadril / Tornozelo

Warm Up

3 Rounds

8 Med Ball Clean
16 Mountain Climber
32 Jumping Jack

Skill / Strength

6 Rounds
1 High Hang Power Clean
1 Hang Power Clean
1 Clean
Rest 1'

Metabolic Conditioning

5 Rounds For Time
8 Power Clean @60/45
6 Front Squat
30 DU / 60 SU

Tc 9'

WOD #4 (Quinta, 06/02)

Mobility - Ombros / Torácica

Warm Up

3 Rounds

20" Hand Stand Hold
20 Shoulder Touch
20" Hollow Hold

Skill / Strength

─ Shoulder Press
5 / 5 / 5

─ Push Press
3 / 3

Metabolic Conditioning

12' AMRAP (Dupla)
40 S2OH @50/35
30 Cal Row

WOD #3 (Quarta, 05/02)

Mobility - Quadril

Warm Up

4 Rounds

10 Good Morning

10 Lunges

20" Side Plank

Skill / Strength

─ Deadlift

6 / 4 / 2 @70/75/80%

Metabolic Conditioning

12' EMOM
1. 5 Deadlifts @100/80
2. 12-15 BOB
3. 12-15 T2B

WOD #2 (Terça, 04/02)

Mobility - Ombros / Torácica

Warm Up

Every 30" for 6'
15 Jump Squat
12 Push Up
12 Rss Kb Swing

Skill / Strength

─ Thruster

4 x 5 @60-70%

Rest 3'

2 x 3 @80%

*From Rack

Metabolic Conditioning

3 Rounds For Time
10 Thruster @50/35
15 Box Jump

Tc 9'

WOD #1 (Segunda, 03/02)

Mobility - Ombros

Warm Up

3 Rounds

10 Scapular Push Up

10 W Scapular Retraction

8 Ring Row

20" Plank

Skill / Strength

─ Strict Pull Up

8 / 8 / 8

─ Bent Over Row

5 / 5 / 5 

Metabolic Conditioning

12' AMRAP

50 DU / 100 SU

12 Pull Up

12 Burpee

12 V-Ups