WOD #1035 (Terça, 01/04)

 Warm Up

3 Rounds

5 Stiff

5 Press BTN

5 Snatch Balance

5 OHS

Skill/Strength

EMOM 8'

1. 5 Squat Snatch @50~60%

2. 24 Russian Twist

Conditioning

FOR TIME

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

Burpee Over Bar

Hang Power Snatch @50/35

TC 10'

WOD #1034 (Segunda, 31/03)

 Warm Up

5 Rounds (20"/10")

Air Squat

Side Plank (each side)

Plate Shoulder Abduction

Sprawl

Conditioning

EMOM 25'

1. 15/12 Calories Row

2. 35 Double Under

3. 12/9 Calories Bike

4. 15 Kettlebell SDHP @24/16

5. 45" Plank

WOD #1033 (Sexta, 28/03)

  Warm Up

3 Rounds

10 Plate HALO

12 Goblet Squat

10 Push Up Plus

Skill/Strength

EMOM 10'

2 Snatch High Pull + 1 Power Snatch

Conditioning

8 Rounds FOR TIME

3 Hang Power Snatch @60/45

5 Strict Pull Up

25 Double Under

TC 11'

WOD #1032 (Quinta, 27/03)

 Warm Up

3 Rounds

12 Plate Ground to Overhead

10 Goblet Squat

8 Ring Row

Skill/Strength

Every 3' for 4 rounds

12 Bent Over Row

10 V-Up

10 Push Up

12 Alternate Jump Lunge

Conditioning

4 Rounds FOR TIME

400m Row

50 Air Squat

TC 13'

WOD #1031 (Quarta, 26/03)

 Warm Up

3 Rounds

6 Barbell Good Morning

6 Cossack Squat (each)

10 Push Up

16 Mountain Climb

Skill/Strength

4 Rounds 

6 Barbell Box Step Up

4 Rounds

12 Barbell Hip Thrust

Conditioning

AMRAP 8'

3-4-5… Deadlift @100/85

5 Burpee Over Bar

WOD #1030 (Terça, 25/03)

 Warm Up

4 Rounds

12 Good Morning 

10 Superman

24 Twist Mountain Climb

20" Arch Rock

Conditioning

3 Rounds FOR TIME

100 Double Under

80 Sit Up

60 Wall Ball @20/14

40 Calories Bike

TC 30'

WOD #1029 (Segunda, 24/03)

 Warm Up

3 Rounds

12 Jump Squat

6 Half Burpee

12 Ring Row

Skill/Strength

10' to find MAX load

2 Clean

2 Front Squat

1 STOH

Conditioning

EMOM 12'

1. 12 Box Jump Over

2. 8 C&J @60/45

WOD #1028 (Sexta, 21/03)

 Warm Up

3 Rounds

10 Stiff

10 Push Up

5 Nordic Curl

5 Kettlebell Military Press (each side)

Skill/Strength

EMOM 16'

1. 12 Bent Over Row

2. 8~12 Barbell Hip Thrust

3. 45" Plank

4. 20 Russian Twist

Conditioning

AMRAP 10'

6 Deadlift @80/65

9 Pull Up

12 Wall Ball @22/16

WOD #1027 (Quinta, 20/03)

 Warm Up

2 Rounds (25"/10")

Weighted Side Plank (each side)

W Scapular Retraction

Jump Lunge

Skill/Strength

Snatch Practice

Conditioning

EMOM 24'

1. 3 Power Snatch @60/45

2. 6~8 STOH

3. 12 Zombie Crunch @15/10

4. Rest

WOD #1026 (Quarta, 19/03)

 Warm Up

2 Rounds

30 Jumping Jack

10 Sprawl

30 Russian Kettlebell Swing

10 Ring Row

Conditioning

2 Rounds FOR TIME

50/40 Calories

50 Box Jump Over

20 SA Devil Press @22/16

50 Dumbbell Box Step Over

TC 26'

WOD #1025 (Terça, 18/03)

 Warm Up

Clean Practice

Skill/Strength

4 Rounds

5 Clean Pull @100~110%

Then, 4 Rounds

3 Power Clean @70~80%

Then, 4 Rounds

2 Squat Clean

Conditioning

3 Rounds FOR TIME

45 Double Under

15 Hang Squat Clean @40/30

12 Burpee Pull Up

TC 11'

WOD #1024 (Segunda, 17/03)

 Warm Up

3 Rounds

12 Alternate Cossack Squat

10 Ring Row

10 Toes to Kettlebell

Skill/Strength

EMOM 12'

1. 8~10 Bulgarian Squat

2. 8~10 Bulgarian Squat

3. 20 Sit Up

Conditioning

Every 4' for 16' (4 Rounds)

300m Row

20 USA Kettlebell Swing @24/16

10 Toes to Bar

WOD #1023 (Sexta, 14/03)

 Warm Up

3 Rounds

12 Sprawl

10 Alternate Jump Lunge

8 V-Up

6 Windmill (3/3)

4 TGU (2/2)

Skill/Strength

CORE WORKOUT

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

20 RSS Twist

15 Hollow Rock

20 Mountain Climb

Conditioning

EMOM 12' (Max Reps)

1. SA Devil Press @22/16

2. Air Squat

3. Bike Calories

4. Rest

WOD #1022 (Quinta, 13/03)

 Warm Up

Deadlift

Skill/Strength

5 Rounds

5 Sumo Deadlift + Shrug

45" Plank

Conditioning

AMRAP 10'

8 SDHP @50/35

12 Kettlebell Box Step Up @24/16

16 USA Kettlebell Swing

WOD #1021 (Quarta, 12/03)

 Warm Up

2 Rounds

12" Push Up

20" Handstand Hold

12 Ring Row

20" Arch Rock

Skill/Strength

5 Rounds

8~12 Floor Press

5~8 Strict HSPU

Conditioning

5 Rounds FOR TIME

300m Row

15 STOH @40/30

12 Pull Up

9 Burpee Over Bar

TC 19'

WOD #1020 (Terça, 11/03)

 Warm Up

3 Rounds

1' Row or Bike or Speed Rope

15 Air Squat

20 Reverse Lunge

25 Floor Hip Thrust

Skill/Strength

Back Squat

Every 4' for 3 rounds

5 reps @70%

3 Reps @75%

1 Rep 80%

*All three sets in 4 minutes

Conditioning

EMOM 12'

1. 8' 2xKettlebell Front Squat @24/16

2. 12 Deadlift @100/75

3. 16 Wall Ball @20/14

4. 20 Sit Up

WOD #1019 (Segunda, 10/03)

 Warm Up

Snatch

Skill/Strength

Every 2' for 5 Rounds

1 Power Snatch

1 Hang Power Snatch

1 Squat Snatch

@70%

Conditioning

AMRAP 21' (Dupla)

30 Power Snatch @40/30

30 Med Ball Clean @22/16

30 Calories Machine

30 Box Jump

WOD #1018 (Sexta, 07/03)

 Warm Up

4 Rounds

10 2xKettlebell Deadlift

10 2xKettlebell Press / PPress

10 Jump Squat

10 Sprawl

Conditioning

5 Rounds FOR TIME

12 Devil Press @22/16

10 Box Jump

12 Dumbbell Hang Power Snatch

50 Double Under

TC 20'

WOD #1017 (Quinta, 06/03)

 Warm Up

3 Rounds

10 Plate GTOH

30" Wall Squat Hold

10 Ring Row

20" Side Plank (each side)

Conditioning

AMRAP 10'

12 Kettlebell Box Step Over @24/16

8 Pull Up

12 USA Kettebell Swing

8 Toes to Bar

Rest 5'

3 Rounds FOR TIME

400m Row

20 Push Up

20 Plate Overhead Walking Lunge @20/15

TC 10'

WOD #1016 (Quarta, 05/03)

 Warm Up

4 Rounds

15 Air Squat

10 Push Up

16 Alternate Lunge

45" Plank

Conditioning

EMOM 30'

1. 15/11 Calories Bike

2. 50 Double Under

3. 25 Sit Up

4. 20 Wall Ball @20/14

5. Rest