WOD #1134 (Sexta, 22/08)

 Warm Up

4 Rounds

10 Alternate HALO

20 Jumping Jack

10 Ring Row

20 Air Squat

Conditioning

EMOM 30'

1. 13/10 Calories Bike

2. 25 Sit Up

3. 30" Wall Sit 

4. 12/9 Calories Row

5. 15 Plate GTOH @20/15

WOD #1133 (Quinta, 21/08)

 Warm Up

3 Rounds

20" Handstand Hold

6 Good Morning

8 Straight Arm Front Squat

10 Bent Over Row

Strength/Technique

4 Rounds

6/6 Front Rack Bulgarian Squat

3~6 Strict Pull Up

Rest 1'~2' between rounds

Conditioning

"Bradshaw" (Adaptado)

5 Rounds FOR TIME

3 HSPU

6 Deadlift @100/75

12 Pull Up

24 Double Under

TC 13'

WOD #1132 (Quarta, 20/08)

 Warm Up

4 Rounds

5 Snatch Deadlift Grip

5 Muscle Snatch

5 Snatch Balance

5 Overhead Squat

Strength/Technique

EMOM 12'

1. 6 Power Snatch *TG

2. 5 OH Squat *From rack

3. 15 V-Up

Conditioning

AMRAP 11'

3 Squat Snatch @60/45

6 Burpee Box Jump

9 Toes To Bar

WOD #1131 (Terça, 19/08)

 Warm Up

3 Rounds

20 Alternate V-Up

20" Arch Position

10 Push Up Plus

10 Kettlebell Swing Reverse Lunge

Strength/Technique

4 Rounds

20 Russian Twist

15" Box L-Sit

10 Déficit Push Up

Rest 1'

Conditioning

EMOM 16'

1. 12/9 Calories Bike

2. 15 Wall Ball @20/14

3. 15/12 Calories Row

4. Rest

WOD #1130 (Segunda, 18/08)

Warm Up

3 Rounds

8 Single Arm Ring Row

10 Push Up

20 Mountain Climb

10 Air Squat

Strength/Technique

EMOM 12'

1. 6 Front Squat @70%*

2. 2 Power Clean + 5 Push Press @70%

*From rack

Conditioning

FOR TIME

30 Clean & Jerk @60/45

*Every break: 2 Wall Walk + 6 Box Jump Over

TC 9'

 

WOD #1129 (Sexta, 15/08)

 Warm Up

3 Rounds

1' Cardio Machine

20" Handstand Hold

10 Sprawl

20 Arch Rock

Strength/Technique

EMOM 8'

1. 6 Push Press

2. 2 Wall Walk

Conditioning

2 Rounds FOR TIME

16 Single Arm Devil Press @22/16

20 Goblet Squat

24 Dumbbell Box Step Over

TC 8'

WOD #1128 (Quinta, 14/08)

 Warm Up

3 Rounds

8 Goblet Lateral Lunge (R)

8 Goblet Lateral Lunge (L)

15 Russian Kettlebell Swing

20 Hollow Rock

Strength/Technique

Every 1'30" for 6 rounds

5 Sumo Deadlift @+70%

8 V-Up

12 Ring Row

Conditioning

EMOM 15' (FOR REPS)

1. Double Under

2. Toes to Bar

3. Calories Bike

4. SDHP @50/35

5. Rest

WOD #1127 (Quarta, 13/08)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate HALO

10 Plate Reverse Fly

Strength/Technique

EMOM 12'

1. 6 Power Snatch 

2. 6~8 Strict Pull Up

3. 40" Weighted Plank

Conditioning

AMRAP 10'

5 2xDumbbell Snatch @22/16

20 Farmer Walking Lunge

5 2xDumbbell Snatch 

20 Wall Ball @20/14

WOD #1126 (Terça, 12/08)

 Warm Up

3 Rounds

6 Deadlift

3 Muscle Clean

6 Front Squat

3 Power Clean

Strength/Technique

EMOM 6'

1. 2 Hang High Pull + 1 Squat Clean

Every 1'15" for 6 rounds

1 Clean @+80%

Conditioning

FOR TIME

1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

10-9-8-7-6-5-4-3-2-1 Power Clean @60/45

TC 9'

WOD #1125 (Segunda, 11/08)

 Warm Up

4 Rounds

20 Mountain Climber

10 Push Up

20 Jumping Jack

10 Jump Lunge

Conditioning

5 Rounds FOR TIME

600m Bike

20 Air Squat

300m Row

20 Sit Up

*Rest 1' between rounds

TC 24'

WOD #1124 (Sexta, 08/08)

 Warm Up

4 Rounds

15 Plate GTOH

10 Push Up

10 Ring Row

15 Russian Kettlebell Swing

Conditioning

Every 4' for 7 rounds

12/9 Calories Machine

15 Wall Ball

30 Double Under

WOD #1123 (Quinta, 07/08)

 Warm Up

3 Rounds

10 Deadlift Snatch Grip

5 Snatch Balance

5 Press BTN

5 Overhead Squat

Strength/Technique

EMOM 10'

1. 2 Power Snatch + 2 Hang Power Snatch @70%

2. 45" Plank

Conditioning

5 Rounds FOR TIME

6 Hang Power Clean @50/35

3 Overhead Squat

8 Pull Up

16 Sit Up

TC 10'

WOD #1122 (Quarta, 06/08)

 Warm Up

3 Rounds

12 Goblet Squat

12 Kettlebell SDHP

12 Single Leg Floor Hip Thrust

Strength/Technique

Every 1'30" for 5 Rounds

3 Power Clean 

2 Hang Power Clean

5 Front Squat

*Unbroken

Conditioning

EMOM 15'

1. 10~12 Box Jump Over

2. 8~10 Power Clean @60/45

3. 10~12 Calories Bike

4. 8~10 SDHP

5. Rest

WOD #1121 (Terça, 05/08)

 Warm Up

4 Rounds

15 Jumping Jack

20 Lunge

15 Ring Row

20 Shoulder Touch

Conditioning

Every 9' for 3 rounds

400m Row

15 Burpee

30 American Kettlebell Swing @24/16

15 Burpee

400m Row

WOD #1120 (Segunda, 04/08)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate HALO

5 Inchworm Push Up

5 Press

Strength/Technique

6 Rounds

8/8/6/6/4/4

Push Press @+70%

15" Handstand Hold between rounds

Rest 1'20"~1'45"

Conditioning

AMRAP 9'

30 Double Under

6 Push Press @60/45

12 V-Up