WOD #1204 (Segunda, 01/12)

 Warm Up

3 Rounds

12 Rower Sit Up

8 Muscle Clean

8 Front Squat

8 Press

Strength/Technique

Clean Barbell Cycling

Every 20" for 3'

3 Power Clean @50~60%

Rest 3'

Every 20" for 3'

1 Power Clean @65~70%

Conditioning

3 Rounds FOR TIME

21 Thruster @40/30

15 Burpee Over Bar

TC 11'

WOD #1203 (Sexta, 28/11)

 Warm Up

3 Rounds

5 Nordic Curl

10 Plank Toes Touch

10 Floor Hip Thrust

15 V-Up

Strength/Technique

DEADLIFT

10' to find 3 REPS máx load

Conditioning

FOR TIME (Dupla)

60 Deadlift @90/75

100 Push Up

60 Wall Ball @20/14

100 Pull Up

60 Jump Lunge

100 Sit Up

TC 18'

WOD #1202 (Quinta, 27/11)

 Warm Up

3 Rounds

8 Deadlift

6 Press

8 Lunges

6 Snatch Balance

Strength/Technique

EMOM 10'

1. 12 Front Rack Lunge

2. 6 Hang Power Snatch @60%

Conditioning

Every 3'30" for 4 rounds

12/9 Calories Bike

25 Double Under

12 Alternating Dumbbell Snatch @22/16

WOD #1201 (Quarta, 26/11)

 Warm Up

Tabata

Shoulder Touch

Double Under

Tabata 

Medball Clean

Plank Get Up

Strength/Technique

5 Rounds

10 2xKettlebell Floor Press

10 2xKettlebell Bent Over Row

30" Weighted Plank

Conditioning

3 Rounds FOR TIME

25 American Kettlebell Swing @24/16

12 HSPU

6 Burpee Box Jump

TC 10'

WOD #1200 (Terça, 25/11)

 Warm Up

4 Rounds of "CINDY"

5 Pull Up

10 Push Up

15 Air Squat

Strength/Technique

5 Rounds

6 Front Squat @↑70%

5 High Box Jump

Conditioning

AMRAP 12'

20/16 Calories Row

12 Toes to Bar

5 Squat Clean @70/55

WOD #1199 (Segunda, 24/11)

Warm Up

3 Rounds

5 Stiff

5 Bent Over Row 

5 Front Squat

5 Press

Strength/Technique

5 Rounds

8 Push Press @↑70%

Máx Strict Pull Up

Conditioning

EMOM 12'

1. 8 STOH @50/35

2. 45 Double Under

WOD #1198 (Sexta, 21/11)

 Warm Up

Snatch & Overhead Squat Warm Up

Load Preparation

Strength/Technique

Every 1'15" for 6 Rounds

2 Hang Power Snatch 

1 Overhead Squat

*Unbroken

Conditioning

2 Rounds FOR TIME

400m Row or 800m Bike

20 Pull Up

20 Dumbbell Snatch @22/16

400m Row or 800m Bike

20 Goblet Squat

20 Burpee

TC 17'

WOD #1197 (Quarta, 19/11)

 Warm Up

Clean Warm Up

Load Preparation

Strength/Technique

Every 1'15" for 6 rounds

2 Hang Power Clean @↑70%

1 Squat Clean 

*Unbroken

Conditioning

EMOM 20'

1. 12 2xKettlebell Box Step Over @20/14

2. 12 Toes to Bar

3. 8~10 Power Clean @50/35

4. 8~10 Atomic Sit Up

WOD #1196 (Terça, 18/11)

Warm Up

3 Rounds

8 Deadlift Snatch Grip

6 Muscle Snatch

3 Overhead Squat

Then, 2 Rounds of:

5 Snatch High Pull

1 Hang Power Snatch

5 Snatch Balance

Strength/Technique

EMOM 6'

3 Snatch High Pull (hang pause 2") + 1 Muscle Snatch

then,

EMOM 8' 

1. 1 Hang Power Snatch + 1 Squat Snatch

2. 12~15 Bent Over Row

Conditioning

10 Rounds FOR TIME

1-2-3-4-5-6-7-8-9-10 Hang Power Snatch @40/30

20 Double Under

WOD #1195 (Segunda, 17/11)

 Warm Up

3 Rounds

10 Air Squat

10 Push Up

10 Sprawl

40" Plank

Strength/Technique

EMOM 9' (CORE SESSION)

1. 24 Alternate V-Up

2. 12 Zombe Crunch

3. 30" Hollow Rock

Conditioning

4 Rounds FOR TIME

18/14 Calories Machine*

20 Sit Up

10 Burpee Box Jump Over

*2 rds Row and 2 rounds Bike

TC 15'

WOD #1194 (Sexta, 14/11)

 Warm Up

Snatch & Double Under

Drills & Practice

Strength/Technique

Snatch Complex

1 Hang Power Snatch 

1 Squat Snatch

*10' to find máx load

Conditioning

Every 3' for 6 rounds

60 Double Under

3 Power Snatch @↑80%

WOD #1193 (Quinta, 13/11)

 Warm Up

3 Rounds

5 Muscle Clean

5 Front Squat

5 Press

Then, 2 Rounds

5 Squat Clean

3 Thruster

Strength/Technique

Every 2' for 6 Rounds

6/6 Thruster @60%

4/4 Thruster @70%

2/2 Thruster @80%

Conditioning

5 Rounds FOR TIME

500m Row

12 Cluster @60/45

20 Pull Up

TC 20'

WOD #1192 (Quarta, 12/11)

 Warm Up

3 Rounds

6 Nordic Curl

8 Inchworm

10 Toes to Kettlebell

12 Push Up

Strength/Technique

EMOM 10'

1. 12 Box Jump

2. 10 Toes to Bar

Conditioning

Every 5' for 3 Rounds

21-15-9 Burpee

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

*All three rounds in less than 5'

WOD #1191 (Terça, 11/10)

 Warm Up

3 Rounds

10 Wall Angel

12 Reverse Lunge (cada)

6 Kettlebell Windmill Press (cada)

10 Goblet Squat

Strength/Technique

EMOM 12'

1. 12/8/6/4/4/4 Push Press @+60%

2. 12 Hip Thrust

Conditioning

AMRAP 11'

12 2xDumbbell Box Step Over @20/14

16 2xDumbbell Push Press

20 Ring Row

WOD #1190 (Segunda, 10/11)

 Warm Up

Power Clean and Double Under 

Drills & Practice

Strength/Technique

Every 2' for 9 Rounds

6/6/6 High Hang Power Clean @60%

4/4/4 Hang Power Clean @70%

2/2/2 Power Clean @80%

Conditioning

3 Rounds FOR TIME

15 Power Clean @40/30

30 Sit Up

45 Double Under

TC 9'

WOD #1189 (Sexta, 07/11)

 Warm Up

3 Rounds

12 Ring Row

10 Stiff

10 Bent Over Row

10 Press

Strength/Technique

Push Press + Reverse Lunge

8/8/6/4 @↑60% + 8/10/12/12

Rest 2'

Conditioning

4 Rounds FOR TIME

350m Row

20 American Kettlebell Swing @24/16

10 Box Jump Over

TC 13'

WOD #1188 (Quinta, 06/11)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Swing

18 Mountain Climb

20 Shoulder Touch

Strength/Technique

Clean Complex

1 Hang Power Clean 

1 Squat Clean

(10' to find máx load)

Conditioning

EMOM 16'

1. 12/10 Calories Bike

2. 15 V-Up

3. 12 Pistol Squat

4. 6~8 Power Clean @60/45

WOD #1187 (Quarta, 05/11)

 Warm Up

3 Rounds

20" Handstand Hold

10 Front+Reverse Lunge (each)

10 Alternate Plate HALO

10 Plate GTOH

Strength/Technique

Strict Pull Up + Deadlift

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

Conditioning

3 Rounds FOR TIME

18 Pull Up

15 HSPU

12 Deadlift @90/75

TC 9'

WOD #1186 (Terça, 04/11)

 Warm Up

3 Rounds

8 Muscle Snatch

6 Press BTN

3 Rounds

5 Snatch Balance

3 OHS

Strength/Technique

Every 1'15" for 8 rounds

3-Position Snatch @↑70%

Conditioning

Every 2' for 5 rounds

20 Alternating Dumbbell Hang Snatch @22/16

30 Double Under

WOD #1185 (Segunda, 03/11)

Warm Up

3 Rounds

12 Goblet Squat

20" Side Plank (each)

12 Toes to Kettlebell

20 Mountain Climb

Strength/Technique

BACK SQUAT

5 rounds of 4 reps

Pause 3" at bottom @70~80% RM

Rest 2'

Conditioning

FOR TIME

50-40-30-20-10 Walking Lunge

50-40-30-20-10 Sit Up

TC 10'