WOD #1029 (Sexta, 01/11)

 Warm Up

3 Rounds

1' Plank

10 Rower Sit Up

15 Plate GTOH

Skill/Strength

Every 1'30" for 9' (6 Rounds)

15 Sit Up

15 Zombie Crunch

Conditioning

AMRAP 18' (Dupla)

9/6 Calories Bike

6 Hang Power Clean @60/45

9 Toes to Bar

*1 Round completo para troca*

WOD #1028 (Quinta, 31/10)

 

O TREINO DE 8 HORAS (ESPECIAL DE HALLOWEEN) NÃO SEGUIRÁ ESTA PROGRAMAÇÃO!!

Warm Up

3 Rounds

10 Sprawl

10 Alternate Jump Lunge

8 V-Up

6 Windmill (each side)

2 TGU (each side)

Conditioning

FOR TIME

5 Rounds of CINDY

3 Rounds of DT @60/45

3 Rounds of CINDY

2 Rounds of DT

1 Round of CINDY

1 Round of DT

TC 21'

WOD #1027 (Quarta, 30/10)

 Warm Up

3 Rounds

15 Ring Row

20 Flor Hip Thrust

15 Push Up

Skill/Strength

CORE WORKOUT

Every 2'15" for 9' (4 Rounds)

20 Russian Twist

15 Hollow Rock

20 Mountain Climb

Conditioning

AMRAP 12'

400m Row

30 Sit Up

20 Box Step Over

10 Hand Release Push Up

WOD #1026 (Terça, 29/10)

 Warm Up

4 Rounds

12 Plate GTOH

10 Push Up Plus

45" Plank

Skill/Strength

Push Press

3x3 @70~80%

Then, 8' to find Max load for Snatch Balance

Conditioning

FOR TIME

Buy in: 20 SA Devil Press @22/16

Then, 3 rounds of:

8 Burpee

10 SA Dumbbell Snatch

12 Toes to Bar

Then, Buy out: 20 SA Devil Press

TC 11'

WOD #1025 (Segunda, 28/10)

 Warm Up

3 Rounds

15 Goblet Squat

12 Cossack Squat

20 Shoulder Touch

Skill/Strength

Box Back Squat

3x3 @80~90%

Then,

3 Rounds

12 Back Squat @60%

Conditioning

4 Rounds FOR TIME

12 Medicine Ball Clean @20/14

12 Push Up

12 Wall Ball

12 Box Jump

TC 12'

WOD #1024 (Sexta, 25/10)

 Warm Up

3 Rounds

12 Alternate Jump Lunge

10 Scapular Pull Up

8 Plate GTOH

Skill/Strength

4 Rounds

10 Bent Over Row

10 Barbell Abs Rollout

Conditioning

FOR TIME

40 Calories Bike

60 Pull Up

80 Wall Ball @20/14

100 Walking Lunge

**Divisão Livre**

TC 12'

WOD #1023 (Quinta, 24/10)

 Warm Up

3 Rounds

5 Nordic Curl

10 Reverse Curl

10 Kettlebell SDHP

Skill/Strength

EMOM 10'

1 Deadlift @80%

1 Wall Walk

Conditioning

4 Rounds FOR TIME

18 American Kettlbell Swift @24/16

12 Box Jump Over

8 Hand Release Push Up

TC 9'

WOD #1022 (Quarta, 23/10)

 Warm Up

3 Rounds

8 Wall Angel

5 Pike Push Up

12 Russian Kettlebell Swift

20 Mountain Climb

Skill/Strength

Every 1'15" for 10' (8 Rounds)

2 Power Clean @60~70%

1 Push Jerk

Conditioning

EMOM 12'

1. 6 C&J @60/45

2. 20 Sit Up

3. 6 Thruster

4. 10 Toes to Bar

WOD #1021 (Terça, 22/10)

 Warm Up

3 Rounds

10 Goblet Squat

20 Lunges

10 Push Up

10 Ring Row

Skill/Strength

5 Rounds

8 Barbell Hip Thrust

Conditioning

Every 5' for 4 rounds (Dupla)

32/26 Calories Row

20 2xDumbbell Box Step Over @20/14

8 Sync Burpee

WOD #1020 (Segunda, 21/10)

Warm Up

3 Rounds

8 Snatch Deadlift

5 Muscle Snatch

5 Press BTN

Skill/Strength

4 Rounds

3 Snatch High Pull

4 Rounds

1 Power Snatch @↑70%

1 Hang Power Snacth

Conditioning

AMRAP 9'

12 Hang Power Snatch @40/30

70 Double Under

WOD #1019 (Sexta, 18/10)

 Warm Up

3 Rounds

10 Goblet Squat

10 Plate GTOH

10 Zombie Crunch

20" Hollow Hold

Skill/Strength

Every 2'30" for 10' (4 Rounds)

15 Wall Ball

20 Russian Twist

30" Plank

Conditioning

EMOM 12'

1. 8 Push Jerk @60/45

2. 10 Front Rack Reverse Lunge

3. Max Unbroken Thruster

5. Rest

Score = Thruster

WOD #1018 (Quinta, 17/10)

 Warm Up

3 Rounds

20" Hamdstand Hold

5 Inchworm Push Up

10 Good Morning

Skill/Strength

5 Rounds

2 Wall Walk

6~8 Défict Deadlift

Rest 1~2'

Conditioning

FOR TIME

10-8-6-4-2

HSPU

Deadlift @100/85

*10 Toes to Bar between rounds 

WOD #1017 (Quarta,16/10)

 Warm Up

4 Rounds

16 Alternate Lunge

20 Floor Hip Thrust

10 Jump Squat

10 Ring Row

Conditioning

3 Rounds FOR TIME (Dupla)

1000m Row

50 American Kettlebell Swing @24/16

25 Burpee Box Jump

TC 30'

WOD #1016 (Terça, 15/10)

 Warm Up

4 Rounds

5 Muscle Clean

5 Hang Power Clean

5 Front Squat

5 Squat Clean

Skill/Strength

Every 20" for 3' (9 Rounds)

1 Hang Power Clean @60%

1 Power Clean

Then,

Every 20" for 3' (9 Rounds)

1 Hang Squat Clean @70%

Conditioning

AMRAP 10'

60 Double Under

10 Pull Up

5 Squat Clean @70/55

WOD #1015 (Segunda, 14/10)

 Warm Up

3 Rounds

10 Kettlebell HALO

6 Kettbell Windmill (each side)

10 Sprawl

6 Push Up Plus

Skill/Strength

5 Rounds FOR QUALITY

2 Press @70%

8 Weighted Push Up

300m Bike

Conditioning

FOR TIME

6-12-18-24

2xDumbell Push Press @22/16

12-18-24-30

Sit Up

TC 8'

WOD #1014 (Sexta, 11/10)

 Warm Up

Clean Practice

Skill/Strength

Clean Complex

1 Hang Power Clean

1 Squat Clean 

(10 min to find máx load)

Conditioning

AMRAP 20'

10/7 Calories Bike/Row

9 Clean & Jerk @60/45

8 Burpee Over Bar

7 Pull Up

WOD #1013 (Quinta, 10/10)

 Warm Up

3 Rounds

20" Handstand Hold

10 Front+Reverse Lunge (each)

10 Alternate Plate HALO

10 Plate GTOH

Skill/Strength

4 Rounds

Push Press + Reverse Lunge

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

Conditioning

EMOM 12'

1. 40 Double Under

2. 20 USA Kettlebell Swing @24/16

3. 25 Sit Up

WOD #1012 (Quarta, 09/10)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Swing

18 Mountain Climb

20 Shoulder Touch

Skill/Strength

Back Squat

5x4 (Pause 3") @70~80%

Rest 2'

Conditioning

FOR TIME 

25 Calories Row

Then,

3 Rounds

9-15-21 Front Squat

5 Wall Walk

Then, 

25 Calories Bike

TC 11'

WOD #1011 (Terça, 08/10)

 Warm Up

Snatch Practice

Skill/Strength

Every 1'15" for 10' (8 Rounds)

3-Position Snatch @70%

Conditioning

2 Rounds

AMRAP 8'

2-4-6-8-10...

Burpee Pull Up

Box Jump Over

Single Arm Dumbell Snatch @22/16

Rest 4' between rounds

WOD #1010 (Segunda, 07/10)

 

Warm Up

3 Rounds

10 Ring Row

10 Stiff

10 Bent Over Row

12 Oush Uo

Skill/Strength

Strict Pull Up + Deadlift

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

Conditioning

Every 3' for 4 Rounds

12 Deadlift @70/55

36 Double Under

12 Toes to Bar

WOD #1009 (Sexta, 04/10)

 Warm Up

3 Rounds

5 Muscle Snatch

5 Press BTN

5 Snatch Balance

5 Overhead Squat

Skill/Strength

EMOM 10'

1 Snatch High Pull 

1 Squat Snatch

@70%

Conditioning

10 Rounds FOR TIME

3 Squat Snatch @60/40

10 Wall Ball @20/14

TC 11'

WOD #1008 (Quinta, 03/10)

 Warm Up

3 Rounds

6 Single Leg Air Plane (each)

10 Box Dip

14 Ring Row

18 Reverse Lunge

Skill/Strength

Deadlift

8/6/3/1/1/3/6/8

@↑75%

Rest 1'30"~2'

Conditioning

EMOM 15'

1. 20 Air SQuat

2. 15 Push Up

3. 10 Pull Up

WOD #1007 (Quarta, 02/10)

 Warm Up

3 Rounds

12 Plank to Elbow

20 Mountain Climb

12 Jump Squat

20 Jumping Jack

Conditioning

Every 2' for 4 rounds

11/8 Calories Bike

6 Burpee

Rest 2'

Every 2' for 4 rounds

50 Double Under

12 Toes to Bar

Rest 2'

Every 2' for 4 rounds

11/8 Calories Row

9 Box Jump Over