WOD #1074 (Sexta, 30/05)

 Warm Up

4 Rounds

10 Plate GTOH

10 Reverse Lunges

12 Ring Row

Strength/Technique

5 Rounds

6 Barbell Box Step Up (Each Side)

12 HEAVY RUSSIAN Kettlebell Swing*

*Double Kb off necessário

Conditioning

FOR TIME

30-20-10

2x Kettlebell/Dumbbell Walking Lunge @24/16

Hang Power Clean @40/30

TC 8'

WOD #1073 (Quinta, 29/05)

 Warm Up

Snatch

Strength/Technique

EMOM 10'

1. 16 Alternate Gorila Row

2. 1 Snatch High Pull + 1 Squat Snatch @70%

Conditioning

AMRAP 11'

45 Double Under

12 Pull Up

9 Power Snatch @50/35

WOD #1072 (Quarta, 28/05)

 Warm Up

3 Rounds

12 Jump Squat

10 Sprawl

8 Tuck Sit Up

Strength/Technique

EMOM 10'

1. 45" Weighted Plank

2. 24 RSS Twist

Conditioning

Every 5' for 3 Rounds

50 Air Squat

35 Sit Up

20 Box Jump Over

WOD #1071 (Terça, 27/05)

 Warm Up

Power Clean

Strength/Technique

Every 1'15" for 8 rounds

1 Clean High Pull

1 Low Hang Power Clean

1 TnG Power Clean

*Max load unbroken

Conditioning

EMOM 12'

1. Max Power Clean @80% last workout

2. Rest

3. Max Calories Bike

4. Rest

WOD #1070 (Segunda, 26/05)

 Warm Up

3 Rounds

10 Plate or Kettlebell HALO

10 Alternate Goblet Cossack Squat

10 Inchworm Push Up

10 Floor Hip Thrust (each side)

Strength/Technique

Every 1'30" for 6 rounds

1 Front Squat (5" pause)

3 Front Squat (no pause)

@70%

Conditioning

5 Rounds FOR TIME

15 Push Press @40/30

20 Front Squat

250m Row

TC 13'

WOD #1069 (Sexta, 23/05)

 Warm Up

3 Rounds

20 Hollow Rock

10 Tuck Sit Up

20 Arch Rock

10 Push Up Plus

Strength/Technique

4 Rounds

8~10 Bench Press

10~12 Box Dip

Conditioning

5 Rounds

2' AMRAP

15/11 Calories Machine

15/10 Push Up

Máx Toes to Bar

Rest 1' between rounds

WOD #1068 (Quinta, 22/05)

 Warm Up

3 Rounds

20" Handstand Hold

6 Muscle Snatch

8 Press BTN

10 Back Squat

Strength/Technique

Every 2' for 8 rounds

2 Power Snatch @60~70%

1 Hang Squat Snatch

8~12 Bent Over Row

Conditioning

AMRAP 7'

3-5-7-9-... Overhead Squat @40/30

3-5-7-9-... Pull Up

WOD #1067 (Quarta, 21/05)

 Warm Up

3 Rounds

12 Jump Squat

12 Single Leg Floor Hip Thrust (each side)

10 Wall Angel

Then,

3 Rounds

12 Stiff

8 Hang Muscle Clean

4 Press

Strength/Technique

Every 1'30" for 5 rounds

3 Deadlift @70~80%

3~5 Seated Box Jump to High Box Jump

Conditioning

"DT"

5 Rounds FOR TIME

12 Deadlift @70/45

9 Hang Power Clean

6 Push Jerk

TC 12'

WOD #1066 (Terça, 20/05)

 Warm Up

3 Rounds

10 YWT Scapular Retraction

10 Push Up

10 Ring Row

20 Alternate V-Up

Strength/Technique

EMOM 8'

1. Máx Strict Pull Up

2. 40" Weighted Plank

Conditioning

3 Rounds FOR TIME

30/24 Calories Machine

21 Burpee

15 American Kettlebell Swing @24/16

TC 15'

WOD #1065 (Segunda, 19/05)

 Warm Up

4 Rounds

12 Alternate Goblet Cossack Squat

10 Windmill (each side)

12 Goblet Squat

5 Inchworm

Strength/Technique

5 Rounds

Back Squat

Find máx load for 3 reps

Conditioning

EMOM 12'

1. 10 2xKettlebell/Dumbbell Box Step Over @22/16

2. 20 Sit Up

3. 12 2xKettlebell/Dumbbell Front Rack Squat

4. 50 Double Under

WOD #1064 (Sexta, 16/05)

 Warm Up

4 Rounds

20" Handstand Hold

20 Superman

10 Push Up

10 W Scapular Retraction

Strength/Technique

5 Rounds

2 Wall Walk

6 Hang Power Snatch @60%

Conditioning

AMRAP 10'

5 Strict HSPU

10 SA Alternate Dumbbell Snatch @22/16

10 Box Jump Over

WOD #1063 (Quinta, 14/05)

 Warm Up

3 Rounds

10 Frankstein (Each Side)

20 Alternate V-Up

20 Jumping Jack

Strength/Technique

4 Rounds

3 Power Clean @70%

1 Hang Squat Clean

Rest 1'30"~2'

Conditioning

EMOM 12'

1. Máx 2xKettlebell Front Rack Lunge @22/16

2. 12~15 Toes to Bar

3. Max Calories Row

4. Rest

WOD #1062 (Quarta, 14/05)

 Warm Up

3 Rounds

10 HALO

12 Plate GTOH

14 OH Plate Alternate Lunge

20" Hollow Rock

Strength/Technique

4 Rounds

3 Push Press @60~70%

3 Push Jerk

Conditioning

5 Rounds of 2' AMRAP

50 Double Under

10 STOH

Max Burpee Over Bar

Rest 1' between rounds

WOD #1061 (Terça, 13/05)

 Warm Up

4 Rounds

10 Barbell Good Morning

10 Back Rack Alternate Lunge

10 Bent Over Row

Strength/Technique

EMOM 10'

1. 2~3 Deadlift @80%

2. 8~10 Box Jump

Conditioning

Every 4' for 3 Rounds

12/10 Calories Bike

25 Russian Kettlebell Swing @24/16

25 Sit Up

WOD #1060 (Segunda, 12/05)

Warm Up

3 Rounds

45" Mountain Climb

5 Inchworm Push Up

10 Wall Angel 

10 Scapular Pull Up

Strength/Technique

4 Rounds

8 Bench Press

Máx Strict Pull Up

Conditioning

2 Rounds FOR TIME

200m Row

10 Pull Up

20 Push Up

30 Air Squat

200m Row

30 Air Squat

20 Push Up

10 Pull Up

Rest 1'30"

TC 16'

WOD #1059 (Sexta, 09/05)

 Warm Up

3 Rounds

8 Snatch Grip Deadlift

6 Snatch High Pull

4 Muscle Snatch

2 Overhead Squat

Strength/Technique

Snatch Complex

5 Rounds

1 snatch High Pull

1 Hang Power Snatch

1 Squat Snatch

Rest 1'30"

Conditioning

EMOM 12'

1. 8 Hang Power Snatch @50/35

2. 15 Wall Ball @20/14

3. 25 Sit Up

WOD #1058 (Quinta, 08/05)

 Warm Up

4 Rounds

6 Windmill (each side)

10 W Scapular Retraction

10 Kettlebell Z Press

Strength/Technique

5 Rounds

5 Push Press @60~70%

8 Ring Dip

Conditioning

AMRAP 12'

8 2xDumbbell Box Step Over @22/16

10 2xDumbbell Push Press

25 Double Under

WOD #1057 (Quarta, 07/05)

 Warm Up

Clean Warm Up

Strength/Technique

EMOM 10'

1. 2 Squat Clean @60~70%

2. 50" Plank

Conditioning

Every 2'30" for 8 Rounds

7 Box Jump

5 Power Clean @60/45

3 Front Squat

WOD #1056 (Terça, 06/05)

 Warm Up

3 Rounds

12 Push Up

10 Single Arm Kettlebell Row

10 Goblet Squat

12 Scapular Pull Up

Strength/Technique

Every 2' for 4 rounds

12 Bent Over Row

8 Barbell Rollout

12 V-Up

Conditioning

FOR TIME

50 Calories Row

25 Burpee

50 Pull Up

25 Burpee

50 Calories Bike

TC 15'

WOD #1055 (Segunda, 05/05)

 Warm Up

4 Rounds

20 Alternate Lunge

12 Tuck Sit Up

10 Single Leg Hip Thrust

Strength/Technique

6 Rounds

8 Hip Thrust

16 2xKettlebell Walking Lunge

Rest 1'30"

Conditioning

3 Rounds FOR TIME

50 Double Under

30 American Kettlebell Swing @24/16

20 Air Squat

10 Toes to Bar

TC 13'

WOD #1054 (Sexta, 02/05)

 Warm Up

3 Rounds 

5 Deadlift

5 Bent Over Row

5 Front Squat

5 Press

10 Alternate Lunge

Strength/Technique

EMOM 10'

1. Deadlift @+80%

2. 10~12 Toes to Bar

Conditioning

FOR TIME (Duplas)

50 Calories Row

60 Deadlift @80/65

50 Calories Row

80 Burpee Over Bar

50 Calories Row

100 Wall Ball @20/14

TC 24'