WOD #1053 (Quarta, 30/04)

Warm Up

3 Rounds

10 Snatch Grip Deadlift

8 Snatch High Pull

6 Muscle Snatch

4 Snatch Balance

Strength/Technique

EMOM 10'

1. 8~10 Overhead Squat @60%

2. 3-Position Snatch @60~70%

Conditioning

3 Rounds FOR TIME

500m Bike

10 2xDumbbell Hang Snatch @20/14

20 2xDumbbell Front Rack Lunge

30 Sit Up

*Rest 2' between rounds

TC 16'

WOD #1052 (Terça, 29/04)

 Warm Up

AMRAP 9' (Light Pace)

10 Push Up

15 Air Squat

15 Jumping Jack

10 Ring Row

Strength/Technique

Every 1'30" for 6 rounds

12 USA Kettlebell Swing

30 Russian Twist

Conditioning

5 Rounds FOR TIME

2-4-6-8-10 Burpee Box Jump Over

50 Double Under

TC 11'

WOD #1051 (Segunda, 28/04)

 Warm Up

3 Rounds

6 Muscle Clean

4 Front Squat

10 Bent Over Row

Strength/Technique

EMOM 8'

1. 3 Power Clean + 1 Hang Squat Clean @60~70%

2. 6~8 Strict Pull Up

Conditioning

Every 4' for 4 Rounds

15/12 Calories Row

12 Deadlift @60/45

9 Hang Power Clean 

6 Front Squat

WOD #1050 (Sexta, 25/04)

 Warm Up

4 Rounds

5 Nórdic Curl

10 Stiff

10 Ring Row

5 Sprawl

Strength/Technique

4 Rounds

12 Alternate Barbell Box Step Up

16 2xKettlebell Walking Lunge

Rest 1'30~3'

Conditioning

AMRAP 12'

3 Burpee Over Bar

6 Toes to Bar

9 Thruster @40/30

25 Double Underground

WOD #1049 (Quinta, 24/04)

Warm Up

4 Rounds

20 Sit Up

30 Russian Twist

40" Plank Reach

40" Superman

Conditioning

EMOM 20'

1. 10~12 Box Jump Over

2. 15/12 Calories Row

3. 10 Push Up w/ Renegade Row @16/12

4. Rest 

WOD #1048 (Terça, 22/04)

 Warm Up

EMOM 12'

1. Walking Lunge

2. Plank

3. Sprawl

4. Rest

Conditioning

3 Rounds FOR TIME

50 Calories Bike

40 Sit Up

30 Burpee

20 Pull Up

TC 24'

WOD #1047 (Quinta, 17/04)

  Warm Up

3 Rounds

12 Rower Sit Up

8 Muscle Clean

8 Front Squat

8 Press

Strength/Technique

Clean Barbell Cycling

Every 20" for 3'

3 Power Clean @50~60%

Rest 3'

Every 20" for 3'

1 Power Clean @65~70%

Conditioning

Every 5' for 4' rounds

400m Row

25 Sit Up

15 Hang Power Clean @40/30

9 STOH

WOD #1046 (Quarta, 16/04)

 Warm Up

3 Rounds

10 YMT Scapular Retraction

20 Floor Hip Thrust

10 Side Plank W/ Rotation

10 Push Up

Strength/Technique

EMOM 10'

1. 10~12 Barbell Hip Thrust

2. 10 Box Jump

Conditioning

5 Rounds FOR TIME

10 SA Devil Press @22/16

10 Pull Up

15 USA Kettlbell Swing @24/16

350m Bike

TC 14'

WOD #1045 (Terça, 15/04)

 Warm Up

3 Rounds

12 Plate Shoulder Abduction

10 Kettlebell Sumo Deadlift High Pull

10 Toes to Kettlebell

Strength/Technique

6 Rounds

3-Position Snatch @70%

12 Zombie Crunch

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 8 Sumo Deadlift High Pull 

3. 12 Toes to Bar

WOD #1044 (Segunda, 14/04)

 Warm Up

3 Rounds

12 Jump Lunge

5 Inchworm Push Up

12 Air Squat

12 Ring Row

Strength/Technique

4 Rounds

12 Alternate Front Rack Lunge

Rest 1' between rounds

Then,

3 Rounds

8 Bent Over Row

Rest 1' between rounds

Conditioning

2 Rounds

AMRAP 3'

50 Double Unders

15 Wall Ball @20/14

Rest 1'

AMRAP 3'

"CINDY"

WOD #1043 (Sexta, 11/04)

 Warm Up

3 Rounds

5 Muscle Snatch

16 Mountain Climb

32 Jumping Jack

Strength/Technique

6 Rounds

1 High Hang Power Snatch

1 Hang Power Snatch

1 Snatch

Rest 1'

Conditioning

AMRAP 12'

40 Hang Power Sntach @40/30

30 Calories Roq

WOD #1042 (Quinta, 10/04)

Warm Up

3 Rounds

20" Handstand Hold

20 Shoulder Touch

20" Hollow Hold

Strength/Technique

Shoulder Press

5/5/5

Push Press

3/3/3

*max load unbroken

Conditioning

AMRAP 12'

2 Wall Ball @20/14

2 Box Jump Over

2 Med Ball Sit Up

*Add 2 reps every round

WOD #1041 (Quarta, 09/04)

Warm Up

4 Rounds

10 Good Morning

10 Back Rack Lunges

20" Side Plank (Each Side)

Strength/Technique

Deadlift

6/4/2 @70/75/80%

Conditioning

FOR TIME

18-12-8

Deadlift @90/65

2xDumbbell Box Step UP @22/16

Rest 2' then, 

9-6-3

Power Clean @70/55

2xDumbbell Box Step OVER

TC 12'

WOD #1040 (Terça, 08/04)

 Warm Up

EMOM 6'

12 Jump Squat

8 Push Up

10 RSS Kettlebell Swing

Strength/Technique

Thruster

4x5 @60~70%

Rest 2~3'

Then,

2x3 @80%

*From RACK

Conditioning

3 Rounds FOR TIME (Dupla)

30 Thruster @40/30

40 Calories Bike

TC 14'

WOD #1039 (Segunda, 07/04)

Warm Up

3 Rounds

10 Scapular Push Up

10 W Scapular Retraction

8 Ringo Row

20" Plank

Strength/Technique

Strict Pull Up

8/8/8

Bent Over Row

5/5/5

*Max Load Unbroken

Conditioning

AMRAP 12'

50 Double Under

8 Burpee

10 Pull Up

15 V-Up

WOD #1038 (Sexta, 04/04)

 Warm Up

3 Rounds

6 Windmill (each Side)

10 Goblet Squat

6 Inchworm

5 Military Press (each Side)

Conditioning

AMRAP 5'

15/11 Calories Row

12 2xDumbbell Hang Snatch @16/14

Rest 2'

AMRAP 5'

15 USA Kettlebell Swing @24/16

6 2xDumbbell Devil Press

REST 2' and REPEAT

WOD #1037 (Quinta, 03/04)

Warm Up

3 Rounds

10 Ring Row

20 Mountain Climb

10 Barbell Press

10 Front Squat

Skill/Strength

EMOM 12'

1. 12 Bent Over Row

2. 20" Handstand Hold

3. 10 Déficit Deadlift @60~70%

Conditioning

3 Rounds FOR TIME

10 HSPU

15 Front Squat @60/45

10 Pull Up

15 Deadlift @80/65

TC 11'

WOD #1036 (Quarta, 02/04)

Warm Up

3 Rounds

10 Goblet Squat

20 Reverse Lunge

10 Rower Sit Up

20 Flor Hip Thrust

Skill/Strength

Every 1'30" for 9 Rounds

3 Hang Squat Clean @60~70%

2 Push Press

Conditioning

3 Rounds FOR TIME

15 Hang Power Clean @40/30

12 Front Rack Lunge

9 STOH

25 Sit Up

TC 10'