WOD #1119 (Sexta, 01/08)

 Warm Up

3 Rounds

8 Deadlift

6 Press 

8 Lunges

6 Snatch Balance

Strength/Technique

EMOM 10'

1. 2 Power Snatch + 1 Overhead Squat

2. 12 Toes to Bar

Conditioning

"NANCY"

5 Rounds FOR TIME

400m Row

15 Overhead Squat @40/30

TC 13'

WOD #1118 (Quinta, 31/07)

 Warm Up

3 Rounds

5 Nordic Curl

10 Plank Toes Touch

10 Floor Hip Thrust

Strength/Technique

Every 2' for 8' (4 Rounds)

8 Reverse Barbell Lunge (each side)

30" Superman

Conditioning

AMRAP 10'

30 Double Under

10 Burpee Box Jump Over

WOD #1117 (Quarta, 30/07)

 Warm Up

TABATA 1 

Shoulder Touch

Double Under

TABATA 2

Medball Clean

Plank Get Up

Strength/Technique

Thruster

8-6-4-2-1-1-1

Rest as need between rounds

Conditioning

AMRAP 9'

1 Pull Up

1 HSPU

1 Thruster @40/30

Add 1 rep every round.

WOD #1116 (Terça, 29/07)

 Warm Up

3 Rounds

10 Deadlift

8 Bent Over Row

6 Good Morning 

12 Alternate Back Rack Lunge

Strength/Technique

DEADLIFT

10' to find máx weight for 1 rep

Conditioning

FOR TIME

150 American Kettlebell Swing @24/16

150 Sit Up

*Free Division

TC 13'

WOD #1115 (Segunda, 28/07)

 Warm Up

4 Rounds of "CINDY"

5 Pull Up

10 Push Up

15 Air Squat

Conditioning

FOR TIME (DUPLA)

Buy in:

1000m Row

80 Wall Ball @20/14

Then, 5 rounds of:

20 Box Jump Over

30 Calories Bike

20 Alternate Dumbbell Snatch @22/16

TC 26'

WOD #1114 (Sexta, 25/07)

 Warm Up

3 Rounds

5 Inchworm

10 Bird Dog 

15 Floor Hip Thrust

Strength/Technique

Deadlift

8/8/8/4/4/2/2

@60/70/80%

Rest 1'~2' between rounds

Conditioning

4 Rounds FOR TIME

15 Deadlift @70/55

10 Box Jump

10 Pull Up

TC 10'

WOD #1113 (Quinta, 24/07)

 Warm Up

3 Rounds

5 Snatch Deadlift

5 Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 1'15" for 7'30" (6 Rounds)

3-Position Snatch

*Find máx weight for unbroken

Conditioning

Every 3'20" for 5 Rounds

15/11 Calories Bike

12 SA Devil Press @22/16

WOD #1112 (Quarta, 23/07)

 Warm Up

3 Rounds

10 Stiff

10 Bent Over Row

8 Goblet Squat

8 SA Kettlebell Row (each side)

Strength/Technique

Front Squat

8/8/8/4/4/2/2

@60/70/80%

Rest 1'~2' between rounds

Conditioning

FOR TIME

21-18-15-12-9 American Swing Kettlebell @24/16

21-18-15-12-9 Push Up

30 Double Under

TC 11'

WOD #1111 (Terça, 22/07)

 Warm Up

3 Rounds

5 Deadlift

5 Clean High Pull

5 Muscle Clean

5 Front Squat

Strength/Technique

Every 1'15" for 7'30" (6 Rounds)

3-Position Clean

*Find máx weight unbroken

Conditioning

5 Rounds FOR TIME (Dupla)

600m Row

10 Clean & Jerk @60/40

TC 15'

WOD #1110 (Segunda, 21/07)

 Warm Up

3 Rounds

1' Plank

20 Alternate V-Up

20 Alternate Jump Lunge

2 Wall Walk

Strength/Technique

Push Jerk

8/8/8/4/4/2/2

@60/70/80%

Rest 1'~2' between rounds

Conditioning

2 Rounds

AMRAP 6'

10 Burpee Box Jump Over

20 Sit Up

30 Air Squat

Rest 2' between rounds

WOD #1109 (Sexta, 18/07)

  Warm Up

4 Rounds

5 Deadlift Snatch Grip

5 Muscle Snatch

5 Press BTN

6 Snatch Balance

Strength/Technique

2 Rounds

20 Back Squat @50~60%

EMOM 6'

1 Snatch + 1 Hang Squat Snatch (TnG)

Conditioning

AMRAP 10'

12 Toes to Bar

50 Double Under

12 Overhead Squat @40/30

WOD #1108 (Quinta, 17/07)

  Warm Up

4 Rounds

15 Single Leg Hip Thrust

10 Push Up Plus

8 Deadlift

6 Jump Squat

Strength/Technique

EMOM 8'

1. 6 Sumo Deadlift High Pull

2. 24 Russian Twist

Conditioning

EMOM 20'

1. 3 Deadlift @80%

2. 10~12 Box Jump

3. 8~10 Chest to Bar

4. Rest

WOD #1107 (Quarta, 16/07)

  Warm Up

3 Rounds

12 Air Squat

8 Sprawl

12 Alternate Jump Lunge

18 Mountain Climb

Strength/Technique

4 Rounds

12 2xKettlebell Floor Press

8 Bulgarian Squat (each side)

Conditioning

3 Rounds FOR TIME

500m Row

25 Burpee

20 2xDb Front Rack Walking Lunge @22/16

TC 16'

WOD #1106 (Terça, 15/07)

  Warm Up

3 Rounds

12 Wall Angel

20" Handstand Hold

12 Plate Shoulder Abduction

12 Alternate Plate HALO

Strength/Technique

2 Rounds

20 Push Press @50~60%

Rest 2'30"

EMOM 6'

2 Push Press + 1 Push Jerk

Conditioning

EMOM 15'

1. 8~10 HSPU

2. 12 Calories Bike

3. Rest

WOD #1105 (Segunda, 14/07)

 Warm Up

3 Rounds

15 Goblet Squat

20 Alternate V-Up

15 Ring Row

20 Arch Rock

Strength/Technique

Every 1'15" for 10 Rounds

Round 1 -> 5: 3 Hang Power Clean + 2 Front Squat @60~70%

Round 6-> 10: 2 Squat Clean @70~80% (TnG)

Conditioning

FOR TIME

25-15-10-15-10-5

Front Squat @40/30

Pull Up

Sit Up

TC 12'

WOD #1104 (Sexta, 11/07)

 Warm Up

3 Rounds

20 Mountain Climb

16 Jump Lunge

12 Reverse Fly

Strength/Technique

EMOM 9' 

1. 24 Alternate V-Up

2. 12 Zombie Crunch

3. 30" Hollow Rock

Conditioning

3 Rounds FOR TIME

22-16-10 Devil Press @22/16

22-16-10 Box Step Over

WOD #1103 (Quinta, 10/07)

 Warm Up

3 Rounds

8 Single Leg Hip Thrust

12 Jump Squat

16 Arch Rock

Strength/Technique

EMOM 12'

1. High Box Jump

2. 15 Heavy Russian Kettlebell Swing

3. 45" Plank

Conditioning

5 Rounds FOR TIME

8 Toes to Bar

11 STOH @50/35

14 Front Rack Barbell Lunge

TC 11'

WOD #1102 (Quarta, 09/07)

 Warm Up

Snatch Practice

Strength/Technique

EMOM 10'

1. 5 Squat Snatch @60~70%

2. 30 Double Under

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 12~15 Pull Up

WOD #1101 (Terça, 08/07)

 Warm Up

3 Rounds

12 Jump Squat

6 Half Burpee

12 Ring Row

Conditioning

AMRAP 6'

12 Box Jump Over

15 USA Kettlebll Swing @24/16

Rest 2'

AMRAP 6'

12/8 Calories Bike

6 Burpee

Rest 2' and REPEAT

WOD #1100 (Segunda, 07/07)

 Warm Up

5 Rounds

5 Stiff

5 Press

5 Front Squat

Then,

Thruster Practice

Strength/Technique

Every 1'30" for 9' (6 Rounds)

5 Thruster

Find máx Load unbroken

Conditioning

AMRAP 12'

200m Row

15 Wall Ball @20/14

20 Sit Up

WOD #1099 (Sexta, 04/07)

 Warm Up

3 Rounds

6 Toes to Kettlebell

6 Windmill (each side)

5 Muscle Snatch 

5 Snatch Balance

Strength/Technique

4 Rounds

3 Snatch High Pull (Pause 2" at Hang Position)

1 Muscle Snatch

Then,

EMOM 8'

1. 2 Squat Snatch

2. 12~15 Bent Over Row

Conditioning

3 Rounds FOR TIME

400m Row

15 Toes to Bar

25-15-10 Power Snatch @40-45-50/30-35-40

TC 11'

WOD #1098 (Quinta, 03/07)

 Warm Up

AMRAP 8' (Light)

15 Russian Kettlebell Swing

10 Box Step Over

5 Inchworm

Strength/Technique

5 Rounds

8~12 Barbell Hip Thrust

20 Russian Twist

Conditioning

5 Rounds FOR TIME

15 USA Kettlebell Swing @24/16

10 Push Up

7/5 Calories Bike (Máx Effort)

TC 9'

WOD #1097 (Quarta, 02/07)

 Warm Up

3 Rounds

5 Stiff

5 Front Squat

5 Press

3 Rounds

5 Hang Muscle Clean

2 Thruster

Strength/Technique

6 Rounds

2 Power Clean

1 Push Press

1 Front Squat

1 Thruster

*Find max load unbroken

Rest 1'30"~2'

Conditioning

AMRAP 9'

30 Double Under

12 2xDumbbell Thruster @20/14

10 2xDumbbell Alternate Lunge