WOD #1006 (Terça, 01/10)

 Warm Up

4 Rounds

10 Goblet Squat

10 Plate GTOH

10 Diamond Push Up

Skill/Strength

Every 2' for 5 rounds

1 Back Squat (Pause 5")

4 Back Squat (No pause)

@60~70%

Conditioning

AMRAP 10'

12 2xDumbbell Box Step Up @20/14

8 2xDumbbell Thruster 

15 Sit Up

WOD #1005 (Segunda, 30/09)

 Warm Up

3 Rounds

10 Push Up Plus

5 Muscle Clean

10 Good Morning

5 Press

Skill/Strength

EMOM 10'

1. 6 Bench Press

2. 3 Clean Pull + 1 Power Clean @70~80% 

Conditioning

5 Rounds FOR TIME

16 USA Kettlebell Swing @24/16

12 Hand Release Push Up

8 Hang Power Clean @40/30

TC 11'

WOD #1004 (Sexta, 27/09)

 Warm Up

3 Rounda

10 Push Up

16 Plank Toes Touch

10 Air Square + Reverse Lunge

Skill/Strength

EMOM 12'

1. 12~15 Zombie Crunch

2. 24 Russian Twist

3. 8~10 Row Pike Push Up

Conditioning

AMRAP 18' (Duplas)

12 Burpee Box Jump Over

24 Wall Ball @22/16

48 Walking Lunge

WOD #1003 (Quinta, 26/09)

 Warm Up

Power Snatch

Skill/Strength

EMOM 10'

1 Power Snatch @+80%

Conditioning

Every 3' for 6 rounds

14/11 Calories

10 Hang Power Snatch @40/30

WOD #1002 (Quarta, 25/09)

 Warm Up

4 Rounds

12 Goblet Square

8 Sprawl

3 Rounds

10 Free Hand Front Squat

8 Seated Single Arm Kettlebell Press (each)

Skill/Strength

4 Rounds

6 Front Squat (Pause 2")

3 Push Press (Pause 2" Dip)

Conditioning

4 Rounds FOR TIME

8 Front Squat @60/45

8 Push Press

8 Burger Over Bar

TC 9'

WOD #1001 (Terça, 24/09)

 Warm Up

TABATA

Floor Hip Thrust

Alternate V-Up

3 Rounds

5 Nordic Curl

10 Box Step Up

30" Weighted Plank

Skill/Strength

4 Rounds

8+8 

2xKettlebell Bulgarian Squat

Bulgarian Jump Squat

Conditioning

AMRAP 8'

3 Deadlift @120/105

6-9-12-15… V-Up

30 Double Under

WOD #1000 (Segunda, 23/09)

 Warm Up

TABATA

Handstand Hold

Air Squat

3 Rounds

5 Muscle Clean

5 Front Squat

5 Press

Skill/Strength

Every 2' for 12'

3-Position Clean

2 Wall Walk

Conditioning

10 Rounds FOR TIME

2 Power Clean @80/65

4 HSPU

6 Chest to Bar

TC 11'

WOD #999 (Sexta, 20/09)

 Warm Up

3 Rounds

15 Jumping Jack

10 Sprawl

15 Plate GTOH

Skill/Strength

Every 2' for 10'

1 Push Press

2 Push Jerk

3 Thruster

Conditioning

AMRAP 10'

30 Sit Up

20 USA Kettlebell Swing @24/16

10 Wall Ball @22/16

WOD #998 (Quinta, 19/09)

 Warm Up

3 Rounds

12 Air Squat

8 Inchworm

12 Alternate Jump Lunge

16 Mountain Climb

Skill/Strength

5 Rounds

12/12/10/10/8 Barbell Hip Thrust

Conditioning

4 Rounds FOR TIME

15 Calories

20/15/10/5 Deadlift 

@80/65-90/75-100/85-110/85

TC 11'

WOD #997 (Quarta, 18/09)

 Warm Up

3 Rounds

5 Muscle Snatch

5 Snatch Balance

5 Press BTN

Skill/Strength

5 Rounds

3 Power Snatch @70~8-%

*Touch 'n Go

Conditioning

6 Rounds FOR TIME

12 SA Snatch Dumbbell @22/16

10 Box Jump Over

8 Pull Up

TC 11'

WOD #996 (Terça, 17/09)

 Warm Up

3 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

10 Lunge

Skill/Strength

Every 2' for 10'

1 Clean High Pull

2 Hang Power Clean

1 Front Squat

2 Squat Clean

Conditioning

AMRAP 10'

8 Hang Power Clean

8 Front Rack Lunge

8 Toes to Bar

WOD #995 (Segunda, 16/09)

Warm Up

3 Rounds

20 Ring Row

15 Air Squat

10 Push Up

Skill/Strength

4 Rounds

45" Plank

20 Shoulder Touch

Conditioning

EMOM 20'

1.15/11 Calories Row

2. 10 Bench Press

3. 40 Double Under

4. Rest

WOD #994 (Sexta, 13/09)

 Warm Up

3 Rounds

20" Handstand Hold

10 Front+Reverse Lunge

10 Alternate Plate HALO

10 Plate GTOH

Skill/Strength

Push Press + Reverse Lunge

4 Rounds

8/8/6/4 (@60~70%) + 8/10/12/12

Rest 2'

Conditioning

EMOM 15'

1. 10/12 Calories Row

2. 15 Push Up

3. 12/9 Calories Bike

4. 20 Ring Row

5. Rest 

WOD #993 (Quinta, 12/09)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Swing

18 Mountain Climb

20 Shoulder Touch

Skill/Strength

Back Squat

5x4 (Pause 3")

Rest 2'

Conditioning

AMRAP 12'

30 Double Under

20 American Kettlebell Swing @24/16

10 Box Jump Over

WOD #992 (Quarta, 11/09)

 Warm Up

3 Rounds

12 Wall Angel

10 Plate Shoulder Abduction

12 Push Up Plus

2 Wall Climb

Skill/Strength

Push Jerk

10-8-6-4-2 @+70%

Rest 2'

Metabólico Conditioning

5 Rounds FOR TIME

12 Hand Release Push Up

6 Hang Clean @60/45

3 STOH 

TC 11'

WOD #991 (Terça, 10/09)

 Warm Up

3 Rounds

12 Ring Row

10 Stiff

10 Bent Over Row

12 Push Up

Skill/Strength

Strict Pull Up + Deadlift

4 Rounds

10/8/6/5 + 4/6/8/10 @70~80%

Metabólico Conditioning

 3 Rounds FOR TIME

15 SDHP @50/35

15 Burpee Over Bar

15 Pull Up

WOD #990 (Segunda, 09/09)

 Warm Up

3 Rounds

10 Jump Squat

15 Push Up Plus

20 Mountain Climb

Skill/Strength

CORE WORKOUT

Every 2'30" for 4 rounds

20 Russian Twist

20" Hollow Hold

45" Weighted Plank

Metabólico Conditioning

Every 3' for 5 Rounds

45 Doublé Unders

20 Sit Up

15 Push Up

WOD #989 (Sexta, 06/09)

 Warm Up

4 Rounds

15 Jumping Jack

10 Scapular Pull Up

10 Ring Row

10 Box Dips

20 Shoulder Touch

Metabólico Conditioning

AMRAP 25' (Dupla)

MÁX Bike Calories

At minutes 3, 11, 19: 1 Round "CINDY" (Syncro)

At minutes 6, 14, 22: 1 Round "BARBARA" (Free division)

WOD #988 (Quinta, 05/09)

 Warm Up

3 Rounds

15 Single Leg Hip Floor Hip Thrust

10 Push Up Plus

8 Deadlift

6 Muscle Clean

3 Press

Skill/Strength

3 Rounds

6 Déficit Deadlift @70%

Every 1'15" for 4 Rounds

3 Clean High Pull @70%

1 Hang Power Clean

2 Shoulder to Overhead

Metabólico Conditioning

BROKEN "DT"

EMOM 15'

1. 12 Deadlift @70/55

2. 9 Hang Power Clean

3. 6 Push Jerk

WOD #987 (Quarta, 04/09)

 Warm Up

2 Rounds

2 Wall Walk

10 Goblet Squat

3 Rounds

10 USA Kettlebell Swing

8 Free Hand Front Squat

6 Pike Push Up

Skill/Strength

6 Rounds

3 Front Squat (Pause 3")

@70~80%

Rest 2'

Metabólico Conditioning

AMRAP 15'

400m Row

15 Wall Ball @20/14

10 HSPU

WOD #986 (Terça, 03/09)

Warm Up

3 Rounds 

12 Jump Squat

6 Z Press

3 Rounds

5 Muscle Snatch

5 Press BTN

5 Hang Power Snatch

Skill/Strength

3 Rounds

6 Kettlebell Bottom Up Press (each side)

Every 1'15" for 5 rounds

3-Position Snatch @70%

*Unbroken

Metabólico Conditioning

FOR TIME

21-15-9

Hang Power Snatch @50/35

Box Jump

TC 12'

WOD #985 (Segunda, 02/09)

Warm Up

4 Rounds

15 Penguim Jumps

15 DU / 30 SU

10 Rower Sit Up

10 Hollow Rock

Skill/Strength

4 Rounds

45" Goblet Hollow Flutter Kicks

45" Plank Hold

45" Wall Sit Hold

Rest 1'30"

Metabólico Conditioning

"ANNIE"

50-40-30-20-10

Double Under

Sit Up

TC 10'