WOD #1015 (Sexta, 28/02)

 Warm Up

3 Roiunds

45" Plank 

10 Toes to Kettlebell

15 Russian Kettlebell Swing

Conditioning

AMRAP 10' (Dupla)

10-14-18-22... Calories Bike

12-16-20-24... Box Jump Over

Rest 5'

AMRAP 10' (Individual)

10 Burpee

15 USA Kettlebell Swing @24/16

25 Sit Up

WOD #1104 (Quinta, 27/02)

 Warm Up

4 Rounds

8 SA Ring Row

12 Scapullar Pull Up

16 Walking Lunges

20 Shoulder Touch

Conditioning

Every 6' for 5 rounds

400m Row

3x Ida/Volta 2xDumbbell Farmer Walk @16/12

20 2xDumbbell Front Rack Squat

10 Pull Up

WOD #1103 (Quarta, 26/02)

 Warm Up

3 Rounds

6 Inch Worm

10 Air Squat

14 Alternate Jump Lunge

18 Mountain Climb

Skill/Strength

EMOM 10'

1' 2' 3'. 6 Thruster

4' 5' 6'. 3 Thruster

6' 7' 8' 9' 10'. 1 Thruster

Conditioning

3 Rounds FOR TIME

60 Double Under

15 Deadlift @60/45

12 Hang Clean

9 STOH

TC 11'

WOD #1102 (Terça, 25/02)

 Warm Up

3 Rounds

10 Plate GTOH

10 Plate Goblet Squat

10 Plate HALO

10 ALternate V-Up

Skill/Strength

Every 2' for 5 rounds

30" Plank

15 Arch Rock

10 V-Up

Conditioning

EMOM 16'

1. 10 Burpee Box Jump Over

2. 15 Toes to Bar

3. Máx Bike Calories

4. Rest

WOD #1101 (Segunda, 24/02)

 Warm Up

3 Rounds

8 Stiff

8 Bent Over Row

6 Front Squat

6 Alternate Back Rack Lunge

6 Back Squat

Skill/Strength

4 Rounds

8 Barbell Bulgarian Squat (Each side)

10 2xDumbbell Military Press

Conditioning

AMRAP 14'

8 Shuttle Run

24 Dumbbell Snatch @22/16

16 Goblet Box Step Up

WOD #1100 (Sexta, 21/02)

 Warm Up

Clean Practice

Skill/Strength

Clean COMPLEX

5 Rounds 

2 Snatch High Pull

1 Squat Clean

Conditioning

"FRAN”

21-15-9

Thruster @40/30

Pull Up

TC 8'

WOD #1099 (Quinta, 20/02)

 Warm Up

3 Rounds

10 Stiff

8 Front Rack Lunge

6 Good Morning

Skill/Strength

Deadlift

2x15 @70%

Rest 2'

Conditioning

FOR TIME (Dupla)

Buy In: 800m Row

Then, 2 Rounds of:

30 Box Jump

30 USA Kettlebell Swing @24/16

Buy out: 800m Row

TC 12'

WOD #1098 (Quarta, 19/02)

 Warm Up

3 Rounds

30" Scapular W Retraction

30" Shoulder Touch

30" Side Plank (Each Side)

Skill/Strength

Push Press

5x6 @75%

Rest 2'

Conditioning

5 Rounds FOR TIME

12 Push Jerk @40/30

9 SDHP

TC 10'

WOD #1097 (Terça, 18/02)

 Warm Up

Snatch Practice

Skill/Strength

Snatch COMPLEX

5 Rounds 

2 Snatch High Pull

1 Squat Snatch

Conditioning

FOR TIME

12-9-6-3

Snatch @50/35

Burpee Box Jump Over

TC 8'

WOD #1096 (Segunda, 17/02)

 Warm Up

3 Rounds

1' Plank

10 Ring Row

15 Air Squat

Skill/Strength

Back Squat

2x15 @70%

Rest 2'

Conditioning

5 Rounds FOR TIME

20 Sit Up

15 2xDumbbell Hang Power Clean @22/16

15 2xDumbbell Front Squat

TC 13'

WOD #1095 (Sexta, 14/02)

 Warm Up

4 Rounds

20" Wall Squat Hold

5 Atomic Sit Up

5 Nordic Curl

Skill/Strength

5 Rounds

Barbell Hip Thrust

12 Heavy RSS Kettlebell Swing

Conditioning

3 Rounds FOR TIME

100-80-60 Double Under

50-35-15 Sit Up

25-15-5 Deadlift @60/45-90/75-120/105

Tc 10'

WOD #1094 (Quinta, 13/02)

 Warm Up

3 Rounds

12 Goblet Squat

10 GTOH

10 SA Kettlebell Bent Over Row

30" Plank

Skill/Strength

Every 1'30" for 6 Rounds

6 Front Squat @70%

6 Wall Ball @22/16

Conditioning

7 Rounds FOR TIME

150m Row

5 2xDumbbell Man Maker @14/10

TC 11'

WOD #1093 (Quarta, 12/02)

 Warm Up

3 Rounds

5 Deadlift Snatch Grip

5 Muscle Snatch

5 Overhead Squat

Then,

Snatch Warm Up

Skill/Strength

Snatch 

10' to find máx load for 1 rep

Conditioning

EMOM 12'

1. 6 Power Snatch @50/35

2. 10 Toes to Bar

3. 14 Box Jump Over

WOD #1092 (Terça, 11/02)

 Warm Up

4 Rounds

8 Hand Release Push Up

10 Ring Row

10 Frankstein Walk

20" Handstand Hold

Conditioning

AMRAP 10'

12/9 Calories Bike

10 Burpee

8 Pull Up

Rest 5'

AMRAP 10'

12/9 Calories Row

6 Shuttle Run

3 Wall Walk

WOD #1091 (Segunda, 10/02)

 Warm Up

3 Rounds

6 Clean High Pull

6 Front Square

6 Press

Then, 

Clean & Jerk Warm Up

Skill/Strength

Every 1'15" for 6 Rounds

3-Position Clean @60~70%

1 Push Jerk

Conditioning

AMRAP 12'

12 2xDumbbell Clean & Jerk @20/14

12 2xDumbbell Box Step Over

12 Rower Sit Up

WOD #1090 (Sexta, 07/02)

 Warm Up

3 Rounds

10 Wall Angel

20" Handstand Hold

10 Goblet Squat

Skill/Strength

Push Press

10' to find máx load for 1 rep

Conditioning

AMRAP 9'

1-2-3-4-5... STOH @50/35

2-4-6-8-10... Front Rack Lunge

10-20-30... Double Under

WOD #1089 (Quinta, 06/02)

 Warm Up

3 Rounds

5 Deadlift Snatch Grip

5 Hang Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Skill/Strength

EMOM 12'

1. 3-Position Snatch *Unbk

2. 45" Plank

Conditioning

2 Rounds FOR TIME

45 Wall Ball @20/14

30 Sit Up

15 Hang Power Snatch @40/30

TC 11'

WOD #1088 (Quarta, 05/02)

 Warm Up

3 Rounds

10 Frankstein Walk

15 Russian Kettlebell Swing

10 Alternate Lunges

Then,

Deadlift Warm Up

Conditioning

Every 3' for 10 rounds

1)

9/7 Calories Bike

1 Deadift @120/95

2)

12 Shuttle Run (Ida e Volta)

WOD #1087 (Terça, 04/02)

 Warm Up

3 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

Then, 

Clean Warm Up

Skill/Strength

Clean

10' to find máx load for 1 rep

Conditioning

EMOM 21'

1. 12 Box Jump Over

2. 1 Squat Clean + 1 Hang Squat Clean @70%

3. Rest

WOD #1086 (Segunda, 03/02)

 Warm Up

4 Rounds

8 Single Arm Ring Row

12 Kettlebell USA Swing

8 Push Up

12 Air Squat

Conditioning

4 Rounds of AMRAP 5'

4 Strict Pull Up

6 Devil Press @22/16

8 Calories Row

Rest 2'