WOD #1064 (Sexta, 27/12)

 Warm Up

3 Rounds

8 Deadlift

6 Muscle Clean

4 Front Squat

Then,

Clean Warm Up

Conditioning

AMRAP 15' (Dupla)

80 Double Under

24 Pull Up

16 Power Clean @60/45

Rest 4'

Every 2' for 4 rounds (Individual)

4 Hang Squat Clean @60/45

8 Front Rack Lunge

16 Sit Up

 

WOD #1063 (Quinta, 26/12)

 Warm Up

3 Rounds

20 Lunges

10 Push Up

20 RSS Kettlebell Swing 

10 Ring Row

Conditioning

5 Rounds FOR TIME

400m Row

15 2xDumbbell STOH @20/14

10 2xDumbbell Box Step Over

TC 20'

Rest 3'

EMOM 8'

1. 8 Atomic Sit Up

2. 8 2xDumbbell Devil Press

WOD #1062 (Segunda, 23/12)

 Warm Up

3 Rounds

12 Deadlift

10 Front Squat

8 Press

Skill/Strength

EMOM 8'

1. 6~8 Clean & Jerk

2. 10 Pull Up

EMOM 8'

1. 6~8 Snatch

2. 20 Sit Up

Conditioning

FOR TIME (Dupla)

800m Row

30 Clean & Jerk @60/45

20 Burpee Over Bar

50 Calories Bike

30 Snatch

20 Box Jump Over

800m Row

TC 23'

WOD #1061 (Sexta, 20/12)

 Warm Up

3 Rounds

12 Stiff

10 Back Rack Lunge

12 Rower Sit Up

45" Plank

Skill/Strength

6 Rounds

10 Barbell Hip Thrust

Conditioning

EMOM 12'

1. 13/10 Calories Bike

2. 12 Toes to Bar

3. 8 Deadlift @100/85

WOD #1060 (Quinta, 19/12)

 Warm Up

3 Rounds

10 Wall Angel

12 Push Up Plus

10 Box Step Up (each side)

Skill/Strength

6 Rounds

2 Push Press + 2 Push Jerk

Rest 1'

Conditioning

FOR TIME

50 Double Under

40 Wall Ball @20/14

30 Walking Lunge

20 2xDb Shoulder Press @16/12

10 Shuttle Run

20 2xDb Shoulder Press

30 Walking Lunge

40 Wall Ball

50 Double Under

TC 12'

WOD #1059 (Quarta, 18/12)

 Warm Up

3 Rounds

10 Alternate Plate HALO

10 Plate GTOH

10 Squat Therapy

Skill/Strength

Every 2' for 6 rounds

40" Plank

10 V-Up

Conditioning

FOR TIME

5-10-15-20-15-10-5

Hang Clean @40/30

Front Squat

Sit Up

TC 10'

WOD #1058 (Terça, 17/12)

  Warm Up

3 Rounds

10 V-Up

6 Windmill (each side)

10 Sprawl

Skill/Strength

6 Rounds

3 Deadlift @80%

1 High Jump Box

Conditioning

Every 2' for 6 rounds

15 USA Kettlebell Swing @24/16

6 Burpee Box Jump Over

WOD #1056 (Sexta, 13/12)

 Warm Up

3 Rounds

10 Front Squat

10 Pres

10 W Scapular Retraction

10 Scapular Pull Up

20 Mountain Climb

Skill/Strength

EMOM 10'

1. 3 Cluster

2. 8~12 Box Jump Over

Conditioning

EMOM 16'

1. Max Hang Clean 60/45

2. Max Toes to Bar

3. Max Calories Row

4. Rest

WOD #1055 (Quinta, 12/12)

 Warm Up

3 Rounds

10 Frankstein (each Side)

10 Single Leg Toes Touch (each Side)

20 Jumping Jack

Skill/Strength

4 Rounds FOR QUALITY

20 Alternate V-Up

15 Rower Sit Up

10 Zombie Crunch

30" Arch Hold

Conditioning

AMRAP 8'

3-6-9-12-15….

Burpee Pull Up

Shoulder to Overhead @60/45

WOD #1054 (Quarta, 11/12)

 Warm Up

4 Rounds

10 Barbell Good Morning

10 Back Rack Alt Reverse Lunge

10 Bent Over Row

10 Sit Up

Skill/Strength

3 Rounds

8 Déficit Deadlift @50~60%

Every 45" for 4'30” (6 Rounds)

1 Deadlift @80%

Conditioning

FOR TIME

50 Wall Ball @20/14

15 Box Jump

40 Wall Ball

25 USA Kettlebell Swing @24/16

30 Wall Ball

36 Goblet Lunge

TC 10'

WOD #1053 (Terça, 10/12)

Warm Up

4 Rounds

5 Snatch Grip Deadlift

5 Muscle Snatch

5 Press BTN

5 Overhead Squat

Conditioning

EMOM 30'

1. 13/10 Calories Bike

2. 3 Wall Wall

3. 16 Alternate Hang Dumbbell Snatch @22/16

4. 14/11 Calories Row

5. 18 Sit Up

WOD #1052 (Segunda, 09/12)

 Warm Up

3 Rounds

12 Goblet Squat

10 Alternate HALO

15 Penguim Jump

Skill/Strength

4 Roounds

8 Barbell Bulgarian Squat (each)

Conditioning

10 Rounds FOR TIME

3 Strict Pull Up

5 Front Squat @70/45

35 Double Under

TC 13'

WOD #1051 (Sexta, 06/12)

 Warm Up

3 Rounds

1' Plank

20 Alternate V-Up

20 Alternate Lunge

2 Wall Wall

Skill/Strength

EMOM 10'

1. 24 Sit Up

2. 16 USA Kettlebell Swing @24/16

Conditioning

AMRAP 12'

2-4-6-8… Dumbbell Step Over @22/16

4-8-12-16… S.A. Devil Press 

WOD #1050 (Quinta, 05/12)

 Warm Up

3 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

5 Press

Skill/Strength

Thruster

3 Rounds (Rest 1'~1'30")

8 Reps @50~60%

Then,

4 Rounds (1'30"~2')

3~5 Reps @80%

Conditioning

5 Rounds FOR TIME

20 Wall Ball @20/14

8-10-12-14-16 Pull Up

TC 9'

WOD #1049 (Quarta, 04/12)

 Warm Up

4 Rounds

20 SL Floor Hip Thrust (each)

10 SL Air Plane (each)

8 Sprawl

8 Jump Square

Skill/Strength

4 Rounds

6~8 Barbell Box Step Up (each)

Conditioning

8 Rounds FOR TIME

5 Deadlift @120/95

5 Box Jump Over

25 Double Under

TC 12'

WOD #1048 (Terça, 03/12)

 Warm Up

3 Rounds

10 Toes to Kettlebell

5 Muscle Snatch

5 Hang Muscle Snatch

5 Snatch Balance

Skill/Strength

Every 2' for 5 Rounds

8 Snatch *TnG @50%

8 Floor Press

Conditioning

EMOM 12'

1. 8 Burpee

2. Max Farmer Wallace

3. 12 Toes to Bar

WOD #1047 (Segunda, 02/12)

 Warm Up

3 Rounds

12 Goblet Squat

15 Ring Row

20" Single Arm Plank (each)

Skill/Strength

3 Rounds

Back Squat

12 reps @60~70%

Rest 1'~1'30"

Then,

4 Rounds

3~5 Back Squat @70~80%

Rest 1'30````

Conditioning

Every 2' for 6 Rounds

12/9 Calories Row/Bike

3 Heavy Squat Clean @70~80%