WOD #1096 (Terça, 01/07)

 Warm Up

4 Rounds

10 Jump Squat

12 Ring Row

30" Plank

20 Mountain Climb

Conditioning

EMOM 24'

1. 12 Box Jump

2. 12 Pull Up

3. 24 Air Squat

4. 24 Sit Up

WOD #1095 (Segunda, 30/06)

 Warm Up

3 Rounds

8 Push Up

16 Shoulder Touch

16 Reverse Lunge

8 Single Leg Deadlift (each side)

Strength/Technique

EMOM 12'

1. 8~10 Kettlebell Bulgarian Squat

2. 8~10 Kettlebell Bulgarian Squat

3. 20" Handstand Hold

Conditioning

6 Rounds FOR TIME

3 HSPU

5 Burpee Over Bar

7 Deadlift @80/65

TC 9'

WOD #1094 (Sexta, 27/06)

 Warm Up

4 Rounds

12 Push Up Plus

10 Wall Abgel

8 Scapular Pull Up

6 Muscle Clean

2 Wall Walk

Strength/Technique

Every 2'30" for 6 Rounds

6 Hang Power Clean @70%

6 Push Press 

Conditioning

EMOM 15'

1. 15 Calories Machine

2. 20 Sit Up

3. Max Strict Pull Up

WOD #1093 (Quinta, 26/06)

Warm Up

4 Rounds

8 Sprawl

8 Good Morning

12 Barbell Back Rack Lunge

12 Bent Over Row

Strength/Technique

Every 2'30" for 6 Rounds

6 Deadlift @70%

12 Farmer Walking Lunge

Conditioning

Double TABATA (8')

:20 USA Kettlebell Swing @24/16

:10 Rest

:20 Burpee

:10 Rest

WOD #1092 (Quarta, 25/06)

 Warm Up

3 Rounds

1' Plank

10 Plate GTOH

10 Goblet Squat

15 Ring Row

Strength/Technique

EMOM 9'

1. 22 Alternate V-Up

2. 12 Zombie Crunch

3. 20 RSS Twist

Conditioning

3 Rounds FOR TIME

18/14 Calories Bike

18 Toes to Bar

72 Double Under

24 Wall Ball @20/14

12 Pull Up

TC 17'

WOD #1091 (Terça, 24/03)

 Warm Up

3 Rounds

10 Jump Squat

5 Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 2' for 6 rounds

3 Power Snatch @70%

3 Hang Power Snatch

Conditioning

AMRAP 14'

14 Single Arm Overhead Dumbbell Lunge @22/16

7 Box Jump Over

14 Single Arm Alternate Dumbbell Snatch

7 Box Jump Over

WOD #1090 (Segunda, 23/06)

 Warm Up

3 Rounds

10 Stiff

10 Clean High Pull

5 Muscle Clean

5 Front Squat

Strength/Technique

Every 2' for 8 rounds

2 Squat Clean @70%

3 Front Squat

Conditioning

4 Rounds FOR TIME

250m Row

5-10-15-20 Front Squat @60/45

TC 9'

WOD #1089 (Sexta, 20/06)

 Warm Up

3 Rounds

5 Deadlift Snatch Grip

5 Hang Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 50" for 6 rounds

1 Snatch High Pull

2 Hang Power Snatch

Every 1' for 6 rounds

1 Snatch @70~80%

Conditioning

3 Rounds FOR TIME

12 Snatch @40/30

30 DOuble Under

30 Sit Up

12 Calories Bike

WOD #1088 (Quinta, 19/06)

 Warm Up

3 Rounds

10 Single Arm Ring Row

20 Twitter Mountain Climb

10 Air Squat

10 Scapular Pull Up

Strength/Technique

EMOM 12'

1. 18 Renegade Row

2. 3 Wall Wall

Conditioning

8 Rounds FOR TIME

3 Strict Pull Up

6 Burpee

12 Wall Ball @20/14

TC 11'

WOD #1087 (Quarta, 18/06)

 Warm Up

3 Rounds

10 Wall Angel

10 YWT Scapular Retraction

10 Push Up Plus

6 Press

Strength/Technique

EMOM 12'

1. 8 Push Press @70%

2. 45" Plank

3. 15 Tuck Sit Up

Conditioning

Every 4' for 4 rounds

10 2xDumbbell C&J @22/16

15 Box Jump Over

300m Row

WOD #1086 (Terça, 17/06)

 Warm Up

4 Rounds

10 Frankstein Walking

15 RSS Kettlebell Swing

16 Alternate Lunge

Strength/Technique

4 Rounds

12 Alternate Front Rack Barbbell Lunge

20 Walking Lunge

Conditioning

AMRAP 10'

18 USA Kettlebell Swing @24/16

12 Pull Up

6 HSPU

WOD #1085 (Segunda, 16/06)

Warm Up

4 Rounds

10 Squat Therapy

12 Push Up

10 Plate GTOH

Strength/Technique

Squat Clean & Snatch

- Movement warm up

- Weight adjustment for wod

Conditioning

EMO 15'

1. 1 Squat Clean @+80%

2. 1 Power Snatch @+80%

3. Máx Calories Machine

WOD #1084 (Sexta, 13/06)

 Warm Up

3 rounds

12 Goblet Squat

15 Russian Swing 

18 Mountain Climb

20 Shoulder Touch

Strength/Technique

Back Squat

5x4 (pause 3") @70~80%

Rest 2'

Conditioning

FOR TIME

25 Calories Row

Then,

3 Rounds

9-15-21 Front Squat @60/45

5 Wall Walk

Then,

25 Calories Row 

TC 11'

WOD #1083 (Quinta, 12/06)

 Warm Up

3 Rounds

12 Ring Row

10 Stiff

10 Bent Over Row

12 Push Up

Strength/Technique

Strict Pull Up + Deadlift

4 Rounds

10/8/6/4 + 4/6/8/10 @70~80%

Rest 2'

Conditioning

Every 3' for 12' (4 Rounds)

12 Deadlift @80/65

40 Double Under

12 Toes to Bar

WOD #1082 (Quarta, 11/06)

 Warm Up

Snatch Practice

Strength/Technique

Every 1'15" for 8 Rounds

3-Position Snatch @70%

Conditioning

2 Rounds

AMRAP 8'

2-4-6-8-10-…

Pull Up

Dumbbell Box Step Over @22/16

Single Arm Dumbbell Snatch

Rest 4' between Rounds

WOD #1081 (Terça, 10/06)

  Warm Up

Clean Practice

Strength/Technique

Clean Complex

1 Hang Power Clean

1 Squat Clean

*10' to find max load

Conditioning

AMRAP 20'

10/7 Calories Machine

9 C&J @60/45

8 Burpee Over Bar

7 Box Jump

WOD #1080 (Segunda, 09/06)

 Warm Up

3 Rounds

20" Handstand Hold

10 Front + Reverse Lunge (each)

10 Alternate Plate HALO

10 Plate GTOH

Strength/Technique

4 Rounds

Push Press + Reverse Lunge

8/6/6/4 + 8/10/10/12

Rest 1'30"~2'

Conditioning

EMOM 12'

1. 40 Double Under

2. 20 USA Kettlebell Swing @24/16

3. 25 Sit Up

WOD #1079 (Sexta, 06/06)

 Warm Up

3 Rounds

6 Inchworm

10 Air Squat

14 Alternate Jump Lunge

18 Mountain Climb 

Strength/Technique

6 Rounds

12 Barbell Hip Thrust

8 2xKettlebell Military Press

Conditioning

EMOM 12'

1. 12 Alternate Dumbbell Snatch @22/16

2. 12 Box Jump Over

WOD #1078 (Quinta, 05/06)

 Warm Up

2 Rounds

30 Jumping Jack

10 Sprawl

30 Russian Kettlebell Swing

10 Ring Row

Strength/Technique

6 Rounds

45" Plank

20 Russian Twist

10 Tuck Sit Up

Conditioning

FOR TIME

500-400-300-200-100m 

Row

50-40-30-20-10

Sit Up 

Double Under

TC 15'

WOD #1077 (Quarta, 04/06)

 Warm Up

Clean Practice 

Strength/Technique

EMOM 10'

1' ao 3' - 6 Clean

4' ao 6' - 3 Clean

7' ao 10' - 1 Clean

Conditioning

3 Rounds FOR TIME

15 Power Clean @40/30

21-15-9 Pull Up

15 Thruster 

21-15-9 Burpee Over Bar

TC 12'

WOD #1076 (Terça, 03/06)

 Warm Up

3 Rounds

10 Plate GTOH

10 Globet Squat

10 HALO 

1 Wall Walk

Strength/Technique

Handstand Push Up Practice

Conditioning

FOR TIME

400m Row

21 Deadlift @80/65

21 HSPU

20 Box Jump Over

15 Deadlift

15 HSPU

400m Row

9 Deadlift

9 HSPU

TC 12'

WOD #1075 (Segunda, 02/06)

 Warm Up

3 Rounds

5 Deadlift Snatch

5 Muscle Snatch

5 Overhead Squat

Then,

Snatch Warm Up

Strength/Technique

Every 1'15" for 6 Rounds

3-Position Snatch @60~70%

1 Overhead Squat

Conditioning

3 Rounds FOR TIME

6 Hang Power Snatch @40/30

9 Overhead Squat

12 Toes to Bar

15 Wall Ball @20/14

TC 9'