WOD #1046 (Sexta, 29/11)

 Warm Up

4 Rounds 

20" Side Plank

10 Plate Shoulder Abduction

20" Side Plank

10 Alternate Single Leg Toes to Bar

Skill/Strength

3 Rounds

5 Thruster FOR MAX LOAD

Conditioning

Every 4'30" for 4 Rounds

15 Calories

20 Push Up

25 Wall Ball @20/14

WOD #1045 (Quinta, 28/11)

 Warm Up

3 Rounds 

20 Jumping Jack

15 Air Square

10 Push Up

Skill/Strength

5 Rounds

3-Position Clean @60~70%

Conditioning

AMRAP 11'

6 Hang Power Clean @50/35

12 Box Jump

18 Sit Up

WOD #1044 (Quarta, 27/11)

 Warm Up

4 Rounds 

8 Box Dip

10 Box Step Up

12 Plate GTOH

Skill/Strength

3 Rounds

12 Alternate Pistol

8~12 Barbell Hip Thrust

Conditioning

OPEN 22.2

FOR TIME

1-2-3-…-9-10-9-8-…-2-1

Deadlift @100/70

Burpee Over Bar

TC 10' 

WOD #1043 (Terça, 26/11)

 Warm Up

3 Rounds (15"/15")

Hollow Position

Arch Rock

L-Sit

Alternate Jump Lunge   

Skill/Strength

CORE

Every 1'30" for 9'

10 V-Up 

10 Rower Sit Up

Max Plank

Conditioning

EMOM 12'

1. 12 Pull Up

2. 15/11 Calories Row

3. 20 Walking Lunge

WOD #1042 (Segunda, 25/11)

 Warm Up

3 Rounds

10 Plate HALO

12 Goblet Squat

10 Push Up Plus 

Skill/Strength

5 Rounds

3-Position Snatch

@60~70%

Conditioning

AMRAP 10'

2 Wall Walk

8 Toes to Bar 

16 Alternate Dumbbell Snatch @22/16

WOD #1041 (Sexta, 22/11)

 Warm Up

3 Rounds

8 Plate Shoulder Abduction

10 W Scapular Retraction

12 Side Plank w/ Trunk Rotation (each side) 

Skill/Strength

EMOM 10'

1. 6~8 Strict HSPU

2. 10~12 Kettlebell Bent Over Row

Conditioning

 FOR TIME

22-16-10

Devil Press @24/16

Kettlebell Box Step Over

TC 10'

WOD #1041 (Quinta, 21/11)

 Warm Up

3 Rounds

12 Jump Squat

6 Half Burpee

12 Ring Row

Conditioning

AMRAP 5'

12 Wall Ball @20/14

15 American Kettlebell Swing @24/16

Rest 2'

AMRAP 5'

14/10 Calories Row

6 Burger Over Row

Rest 2' and REPEAT

WOD #1040 (Terça, 19/11)

 Warm Up

3 Rounds

6 Barbell Good Morning

6 Cossack Square (each side)

10 Push Up

16 Mountain Climb

Skill/Strength

Every 2' for 10' (5 Rounds)

6 Deadlift @70%

8 Burpee Over Bar

Conditioning

3 Rounds FOR TIME (Dupla)

800m Row

30 USA Kettlebell Swing @24/16

30 Box Jump Over

TC 11'

WOD #1039 (Segunda, 19/11)

 Warm Up

3 Rounds

5 Stiff

5 Press / PPress

5 Front Squat

Skill/Strength

Every 2' for 10' (5 Rounds)

5 Thruster

Find Máx load

Conditioning

5 Rounds FOR TIME

12 STOH @40/30

10 Front Rack Lunge

20 Sit Up

TC 9'

WOD #1038 (Quinta, 14/11)

 Warm Up

3 Rounds

10 Goblet Squat

20 Overhead Lunge

10 Zombie Crunch

Skill/Strength

Every 2' for 8' (4 Rounds)

6 Thruster @60% RM

10 Toes to Bar

Conditioning

FOR TIME

50 Burpee

*Every 1' - 6 Kettlebell Box Step Over @24/16

TC 9'

WOD #1037 (Quarta, 13/11)

 Warm Up

Alternate TABATA

Shoulder Touch

Box Dips

Alternante TABATA

Rower Sit Up

Kettlebell SDHP

Skill/Strength

Every 3' for 12' (4 Rounds)

8 Hang Power Snatch @40/30

12 Box Jump Over

16 Alternate V-Up

Conditioning

EMOM 15'

1. 15/12 Cal Row

2. 12 Sumo Deadlift High Pull

3. 10 Atômic Sit Up

WOD #1036 (Terça, 12/11)

 Warm Up

4 Rounds 

12 Good Morning

10 Superman

24 Twist Mountain Climb

20" Arch Rock

Skill/Strength

EMOM 10'

1. 6 Deadlift @70%

2. Max Unbroken Push Up

Conditioning

3 Rounds FOR TIME

50 Double Unders

25 USA Kettlebell Swing @24/16

20 Front Rack Lunges

TC 8' 

WOD #1035 (Segunda, 11/11)

 Warm Up

3 Rounds 

12 Plate Ground to Overhead

10 Goblet Squat

8 Ring Row

Skill/Strength

EMOM 10'

1. 3 Power Clean + 3 Front Squat

2. 10~12 Pull Up

Conditioning

FOR TIME

21-15-9

Hang Power Clean @40/30

Wall Ball @20/14

Then,

15-12-9

Front Squat

Shoulder To Overhead

TC 11'

WOD #1034 (Sexta, 08/11)

 Warm Up

3 Rounds (20:10)

Single Leg Flor Hip Thrust

Arch Position

Elbow to Plank

Skill/Strength

2 Rounds

6 Kettlebell Box Step Up

12 Hamd Release Push Up

24 Shoulder Touch

Conditioning

FOR TIME

30 Deadlift @40/30

30 Thruster 

30 V-Up

30 Thruster

30 Deadlift

TC 12'

WOD #1033 (Quinta, 07/11)

 Warm Up

3 Rounds 

10 Shoulder Abduction

12 Box Dip

15 Air Squat

Skill/Strength

EMOM 12'

1. 5 Squat Snatch @50~60%

2. 15 Shoulder Abduction

3. 30 Twist Mountain Climb

Conditioning

3 Rounds

AMRAP 3'

6 Hang Snatch @40/30

5 Burpee Over Bar

REST 2'

WOD #1032 (Quarta, 06/11)

 Warm Up

5 Rounds 

30" Weigthed Plank

5 Plate GTOH

Skill/Strength

3 Rounds

1' Máx Effort Row Calories

Rest 2'

Conditioning

5 Rounds

20 USA Kettlebell Swing @24/16

10 Pull Up

TC 9'

WOD #1031 (Terça, 05/11)

 Warm Up

2 Rounds (20:10)

Wall Squat Hold

Side Plank (each side)

Alternate Jump Lunge

Skill/Strength

EMOM 12'

1. 5 Squat Clean @50~60%

2. 15 Hollow Rock

3. 30 Jumping Jack

Conditioning

6 Rounds

6 Hang Power Clean @60/45

8 Front Rack Lunge

10 Toes to Bar

TC 12'

WOD #1030 (Segunda, 04/11)

Warm Up

3 Rounds

12 Push Up Plus

12 Scapular Row (Ring)

12 Rower Sit Up

Then,

Push Press Practice

Skill/Strength

EMOM 12'

1. 6 Push Press @50%

2. 6~8 Barbell Rollout

3. 6~10 Barbell Bent Over Row

Conditioning

2 Rounds

AMRAP 5'

8 Push Press @40/30

12 Wall Ball @20/14

24 Double Under

Rest 2'