WOD #1184 (Sexta, 31/10)

 Warm Up

3 Rounds

10 Wall Angel

10 Good Morning

10 Box Dip

10 Box Step Up

Conditioning

Every 3' for 10 rounds

15 Russian Kettlebell Swing @24/16

12 Push Up

15 Air Squat

12 V-Up 

WOD #1183 (Quinta, 30/10)

 Warm Up

4 Rounds

10 Squat Therapy

12 Push Up

10 Plate GTOH

Strength/Technique

EMOM 10'

1. 2 Squat Clean @60~70%

2. 50" Plank

Conditioning

5 Rounds  FOR TIME

8 Thruster @40/30

12 Pull Up

8 Burpee Over Bar

TC 11'

WOD #1182 (Quarta, 29/10)

 Warm Up

3 Rounds

40" Plank

20 Alternate V-Up

10 Jump Squat

Strength/Technique

5 Rounds

5 Push Press

1 Rope Climb

Conditioning

EMOM 20'

1. 12/10 Calories Bike

2. 15 Med Ball Sit Up

3. 12 Box Jump

4. 30 Double Under

5. Rest

WOD #1181 (Terça, 28/10)

 Warm Up

4 Rounds

10 Frankstein Walk

15 Russian Kettlebell Swing 

16 Alternate Lunge

Strength/Technique

6 Rounds

8 Barbell Hip Thrust

16 2xKettlebell Walking Lunge

Conditioning

Every 2' for 5 rounds

6 Deadlift @11/85 (±75%RM)

15 Wall Ball @20/14

WOD #1180 (Segunda, 27/10)

 Warm Up

4 Rounds

10 Single Arm Ring Row

20 Twist Mountain CLimb

10 Air Squat

10 Scapular Pull Up

Strength/Technique

Every 2' for 4 rounds

12 Bent Over Row

8 Barbell Rollout

12 V-Up

Conditioning

FOR TIME (Dupla)

800m Row

60 Hang C&J @60/45

60 Toes to Bar

800m Row

TC 17'

WOD #1179 (Sexta, 24/10)

 Warm Up

4 Rounds

10 Deadlift Snatch Grip

8 Snatch High Pull

6 Muscle Snatch

4 Overhead Squat

Strength/Technique

EMOM 10'

1. 6 Hang Squat Snatch @↑60%

2. 45" Weighted Plank

Conditioning

4 Rounds of 2' AMRAP

16 Alternate Dumbbell Hang Snatch @22/16

10 V-Up

Máx Burpee

Rest 1'30"

*Score is total of BURPEE

WOD #1178 (Quinta, 23/10)

 Warm Up

3 Rounds

5 Rope Get Up

6 Kettlebell Windmill (each)

20 Mountain Climb

10 Ring Row

Strength/Technique

Push Jerk & Rope Climb 

Practice

Conditioning

EMOM 16'

1. 15/12 Calories Row

2. 8 Push Jerk @60/45

3. 12/10 Calories Bike

4. 1~2 Rope Climb

WOD #1177 (Quarta, 22/10)

 Warm Up

Double Under Practice

Clean Warm Up

Strength/Technique

EMOM 10'

3-Position Clean

**Clean, Hang Clean and High Hang Squat Clean

Conditioning

Every 4' for 3 rounds

50 Double Under

15 Hang Power Clean @40/30

16 Front Rack Lunge

WOD #1176 (Terça, 21/10)

 Warm Up

3 Rounds

15 Air Squat

10 Cossack Squat

10 Sprawl

Strength/Technique

5 Rounds

8 Barbell Hip Thrust

3 High Box Jump 

Conditioning

3 Rounds FOR TIME

20 Sit Up

15 2xDumbbell Deadlift @22/16

10 2xDumbbell Burpee Box Step Over

TC 10'

WOD #1175 (Segunda, 20/10)

 Warm Up

3 Rounds

20 Jumping Jack

20 Shoulder Taps

10 Plate GTOh

10 Plate HALO

Strength/Technique

6 Rounds

6-6-6-4-2-1 Push Jerk @↑70%

Conditioning

EMOM 12'

1. 45" Max Calories Row

2. 45" Max Wall Ball @20/14

WOD #1174 (Sexta, 17/10)

 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, 2, 3, 4, 5 - Hang Power Clean + 2 Front Squat @60~70%

Rounds 6, 7, 8, 9, 10 - 2 Squat Clean (TnG) @70~80%

Conditioning

AMRAP 11'

35 Double Under

25 Wall Ball @20/14

15 Hang Power Clean @40/30

WOD #1173 (Quinta, 16/10)

 Warm Up

3 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

Every 4' for 6 Rounds

300m Row

15 USA Kettlebell Swing @24/16

5 Shuttle Run

WOD #1172 (Quarta, 15/10)

 Warm Up

4 Rounds

5 Deadlift Snatch Grip

5 Muscle Snatch

5 Press BTN

5 Snatch Balance

Strength/Technique

EMOM 10'

1. 1 Snatch + 1 Hang Squat Snatch (TnG)

2. 45" Plank

Conditioning

EMOM 12'

1. 8 Hang Power Snatch @40/30

2. 8 Burpee Over Bar

3. 6~8 Atômic Sit Up @15/10

WOD #1171 (Terça, 14/10)

 Warm Up

3 Rounds

12 Air Squat

8 Sprawl

12 Alternate Jump Lunge

16 Mountain Climb

Strength/Technique

4 Rounds

12 Barbell Bent Over Row

8 Box Step Up (each)

Conditioning

FOR TIME 

15-12-9-6-3 Front Squat @50/35

2-4-6-8-10 Strict Pull Up

TC 8'

WOD #1170 (Segunda, 13/10)

 Warm Up

3 Rounds

12 Wal 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

FOR TIME 

50 Push Jerk @60/45

50 Toes to Bar

50 Calories Bike

*Divisão Livre

TC 11'

WOD #1169 (Sexta, 10/10)

 Warm Up

4 Rounds

10 Frankstein Walk

15 Russian Kettlebell Swing

16 Alternate Lunge

Strength/Technique

Deadlift

3-3-3-3-3-3 @↑75%

Rest 2'

Conditioning

FOR TIME 

40 Air Squat

10 Burpee

30 Sit Up

10 Burpee

20 Walking Lunge

10 Burpee

10 Pull Up

10 Burpee

20 Walking Lunge

10 Burpee

30 Sit Up

10 Burpee

40 Air Squat

TC 12'

WOD #1168 (Quinta, 09/10)

 Warm Up

3 Rounds

5 Deadlift Snatch Grip

5 Hang Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 1'30" for 5 Rounds

2 Snatch High Pull

2 Hang Power Snatch

1 Snatch

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 30 Double Under

WOD #1167 (Quarta, 08/10)

Warm Up

3 Rounds

10 SA Ring Row

20 Twist Mountain Climb

10 Air Squat

10 Scapular Pull Up

Strength/Technique

5 Rounds

6~8 Barbell Bulgarian Squat

3~6 Strict Pull Up

Conditioning

AMRAP 12' (Dupla)

40 Calories Row

30 Box Jump 

20 Pull Up

WOD #1166 (Terça, 07/10)

 Warm Up

3 Rounds

10 Wall Angel

5 Windmill (each)

10 Push Up Plus

10 Goblet Squat

Strength/Technique

4 Rounds

10 Seated Kb/Db Shoulder Press

5~10 Pike Push Up

20" Handstand Hold

Rest 2'

Conditioning

5 Rounds FOR TIME

15 Wall Ball @20/14

10 HSPU / Box Pike Push Up

TC 9'

WOD #1165 (Segunda, 06/10)

Warm Up

4 Rounds

10 Squat Therapy

12 Push Up

10 Plate GTOH

Strength/Technique

Every 1'30" for 6 Rounds

1 Power Clean @70%

2 Hang Power Clean

3 Front Squat

Conditioning

EMOM 16'

1. 10/13 Calories Bike

2. 6 Hang Power Clean @50/35

3. 15 USA Kettbell Swing @24/16

4. 20 Sit Up

WOD #1164 (Sexta, 03/10)

 Warm Up

3 Rounds

5 Muscle Snatch

5 Press BTN

5 Snatch Balance

Strength/Technique

Every 1'30" for 8 Rounds

1 Power Snatch @70%

2 Hang Power Snatch

3 Overhead Squat

Conditioning

5 Rounds of AMRAP 2':

25 Double Under

5 Hang Squat Snatch @40/30

Máx SA Devil Press @22/16

Rest 1' between rounds.

WOD #1163 (Quinta, 02/10)

 Warm Up

4 Rounds

15 Ring Row

10 Sprawl

15 RSS Kettlebell Swing

20 Mountain Climber

Conditioning

Every 6' for 6 Rounds

350m Row

600m Bike

10 Box Jump Over

10 Pull Up

10 Push Up