WOD #1085 (Sexta, 31/01)

 Warm Up

3 Rounds

10 Ring Row

15 Air Squat

20 Alternate Jump Lunge

Conditioning

EMOM 30'

1. 15/12 Calories Row/Bike

2. 15 Overhead Plate Lunge 

3. 15 Wall Ball @20/14

4. 15 Russian Kettlebell Swing @24/16

5. Rest

WOD #1084 (Quinta, 30/01)

 Warm Up

3 Rounds

20 Jumping Jack

30" Wall Squat Hold

10 Push Up

Skill/Strength

6 Rounds

4 Deadlift

2 Clean 

1 Push Jerk

*Find máx load for unbroken reps

Conditioning

8 Rounds FOR TIME

6 Deadlift @80/65

9 Burpee Over Bar

TC 11'

WOD #1083 (Quarta, 29/01)

Warm Up

3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

5 Press

10 Lunges 

Skill/Strength

Back Squat

10' to find máx load for 1 rep

Conditioning

10 Rounds FOR TIME

1-2-3-4-...-9-10 Hang Power Clean @50/35

10-9-8-...-3-2-1 Front Squat

5 Strict Pull Up

TC 11'

WOD #1082 (Terça, 28/01)

3 Rounds

12 Hollow Rock

12 Arch Rock

10 Toes to Kettlebell

10 Plate HALO

6 Rounds

4 Power Snatch

2 Overhead Square

*Find MAX load for unbroken Rounds

EMOM 12'

1. 6 Power Snatch @50/35

2. 10 Toes to Bar

WOD #1081 (Segunda, 27/01)

 Warm Up

8 Rounds FOR QUALITY (Dupla)

100m Row

3 Burpee Over Row

*One round each

**Plank hold for partner 

Skill/Strength

CORE Work

EMOM 9'

1. 40" Russian Twist

2. 30" Hollow Hold

3. 20 Alternate V-Up

Conditioning

2 Rounds FOR TIME

50 Sit Up

40 USA Kettlebell Swing @24/16

30 Push Up

20 Box Jump

TC 15'

WOD #1080 (Sexta, 24/01)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate GTOH

10 Goblet Squat

20 Plank Shoulder Tap

Skill/Strength

5 Rounds of:

3- Position Clean

1 Push Press

Conditioning

EMOM 15'

1. 8 Thruster @50/35

2. 10 Box Jump

3. 12 Pull Up

WOD #1079 (Quinta, 23/01)

 Warm Up

3 Rounds

10 Deadlift

10 Lunges

5 Nordic Curl

15 Floor Hip Thrust

Skill/Strength

10' to find 1 Rep DEADLIFT máx Weight

Conditioning

2 Rounds

AMRAP 3'

6 Sumo Deadlift High Pull @50/35

15 Sit Up

Rest 1'

AMRAP 3'

15 USA Kettlebell Swing @24/16

1 Rope Climb

Rest 1'

WOD #1078 (Quarta, 22/01)

 Warm Up

3 Rounds

10 Squat Therapy

10 Plate HALO

5 Muscle Snatch

5 Overhead Squat

Then, 

Snatch Warm Up

Skill/Strength

5 Rounds of Complex:

1 Power Snatch

2 Hang High Pull 

1 Squat Snatch

Rest as need

Conditioning

Every 4' for 4 Rounds

12 Toes to Bar

12 Calories Bike

9 Overhead Squat

6 Burpee Over Bar

WOD #1077 (Terça, 21/01)

 Warm Up

4 Rounds

10 Push Up

10 Ring Row

20" Handstand Hold

Conditioning

5 Rounds FOR TIME

10 2xDumbbell Floor Press

20 Air Squat

200m Row

Rest 5'

5 Rounds FOR TIME

200m Row

3 Wall Walk

50 Double Under

TC 23'

WOD #1076 (Sexta, 17/01)

 Warm Up

3 Rounds

18 Russian Swing

20" Side Plank w/ Hip Abduction

10 Push Up

20" Side Plank w/ Hip Abduction 

10 Goblet Square

Skill/Strength

Every 1'45" for 5 Rounds

20 Russian Twist @15/10

12 Zombie Crunch

20 Mountain Climb

Conditioning

AMRAP 10'

12 Burger

8 Deadlift @100/70

4 Box Jump Over

WOD #1075 (Quinta, 16/01)

 Warm Up

AMRAP 8' (Light Pace)

12 Lunges

8 Good Morning

8 Ring Row

12 Arch Rock

Skill/Strength

5 Rounds

5~8 Strict Pull Up

12 Bent Over Row

Conditioning

EMOM 12'

1. 15 V-Up

2. 12 2xKettlebell Box Step Over @20/14

3. 12 Pull Up

WOD #1074 (Quarta, 15/01)

 Warm Up

3 Rounds 

5 Muscle Clean

5 Front Squat

5 Press

20" Handstand Hold

Skill/Strength

Power Clean

8' to find MAX weight

Conditioning

FOR TIME (Dupla)

100 Calories Row

Then, 30 rounds of:

5 Wall Ball @20/14

3 HSPU

1 Power Clean @80% 

*One round each

TC 27'

WOD #1073 (Terça, 14/01)

 Warm Up

4 Rounds 

3 Press BTN

3 Snatch Balance

3 Overhead Square

Skill/Strength

3 Rounds

1 Deadlift Snatch Grip

2 Snatch Hang High Pull

1 Squat Snatch

Reta 1'30"

Then,

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

3 Hang Squat Snatch @70% *Unbk

12 Ring Row

Conditioning

Every 3' for 5 Rounds

50 Double Underground

16 Dumbbell Hang Snatch @22/16

6 Strict Pull Up

WOD #1072 (Segunda, 13/01)

 Warm Up

4 Rounds (20"/10")

Shoulder Tap

YWT Scapular Retraction

Superman

Plate Reverse Fly

Skill/Strength

3 Rounds

1 Press

2 Push Press

1 Push Jerk

Rest 50"

Then,

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

3 STOH @Find Máx Load Unbroken

12 Push Up

Conditioning

5 Rounds FOR TIME

12 Push Jerk @50/35

10 Back Rack Lunge

20 Sit Up

TC 9'

WOD #1071 (Sexta, 10/01)

 Warm Up

3 Rounds

8 Deadlift Snatch Grip

6 Press / PPress

8 Lunges

6 Snatch Balance

Skill/Strength

EMOM 10'

1. 2 Power Snatch + 1 Overhead Squat

2. 12 Rower Sit Up

Conditioning

AMRAP 12' (Duplas)

6 Hang Power Snatch @40/30

10 Kettlebell Box Step Over @24/16

*One round each

WOD #1070 (Quinta, 09/01)

 Warm Up

3 Rounds

5 Nordic Curl

10 Plank Toes Touch

10 Floor Hip Thrust

15 V-Up

Skill/Strength

Every 2' for 8' (4 Rounds)

8 Reverse Barbell Lunge (each side)

30" Superman

Conditioning

FOR TIME

Toes To Bar

1-2-3-4-5-6-7-8-9-10

Deadlift @100/70

10-9-8-7-6-5-4-3-2-1

TC 10'

WOD #1069 (Quarta, 08/01)

 Warm Up

Tabata 1

Shoulder Touch

Double Under

Tabata 2

Med Ball Clean

Plank Get Up

Skill/Strength

Thruster

8-6-4-2-1-1-1

*Rest as need

Conditioning

EMOM 12'

1. 8 Shoulder To Overhead @50/35

2. 8~10 Burpee

WOD #1068 (Terça, 07/01)

Warm Up

4 Rounds "Cindy"

5 Pull Up

10 Push Up

15 Air Squat

Skill/Strength

Every 1'15" for 7'30" (6 Rounds)

8 Heavy Russian Kettlebell Swing

5 High Box Jump

Conditioning

AMRAP 12' (Dupla)

20/14 Calories Row

20 Box Jump Over

20 HSPU

WOD #1067 (Segunda, 06/01)

 Warm Up

3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

5 Press

10 Back Rack Lunge

Skill/Strength

EMOM 10'

1. 3 Hang Power Clean + 2 Front Squat

2. 5~8 Strict Pull Up

Conditioning

5 Rounds FOR TIME

15 Wall Ball @20/14

10 Power Clean @40/30

TC 11'