WOD #1223 (Terça, 30/12)

 Warm Up

3 Rounds

20 Altenating Lunges

30" Plank

10 Push Up

Strength/Technique

EMOM 9'

1. 15 V-Up

2. 30" Hollow Position

3. 8~10 Atomic Sit Up

Conditioning

Every 5' for 4 Rounds

30 Wall Ball @20/14

12 Calories Machine

25 WB Box Step Over 

WOD #1222 (Segunda, 29/12)

 Warm Up

4 Rounds

12 Altenating HALO

10 Plate GTOH

12 Air Squat

10 Ring Row

Conditioning

FOR TIME (FREE)

60 Pull Up

80 Calories Machine

100 American Kettlebell Swing @24/16

120 Push Up

140 Air Squat

TC 30'

WOD #1221 (Sexta, 26/12)

 Warm Up

5 Rounds

10 Plate GTOH 

10 Goblet Squat

10 Box Step Over

10 Sprawl

Conditioning

EMOM 25'

1. 24 Sit Up

2. 10~12 Box Jump Over

3. 15 Wall Ball @22/14

4. 35 Double Under

5. 18 Russian Kettlebell Swing @24/16

WOD #1220 (Terça, 23/12)

 Warm Up

3 Rounds

15 Ring Row

10 Push Up

10 Scapular Pull Up

20 Double Under

Strength/Technique

EMOM 9'

1. 12 Tuck Sit Up

2. 24 Russian Twist

3. 40" Plank

Conditioning

6 Rounds FOR TIME

150m Row

5 Pull Up

8 Calories Bike

10 2xKettlebell Push Press @22/16

TC 15'

WOD #1219 (Segunda, 22/12)

Warm Up

5 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

5 Press

10 Lunges

Strength/Technique

Every 1'30" for 6 rounds

1 Power Clean @↑70%

2 Hang Squat Clean 

6 Front Rack Barbell Lunge

Conditioning

AMRAP 15'

20 Hang Clean @60/45

30 Front Squat

40 Burpee

WOD #1218 (Sexta, 19/12)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate HALO

10 Plate GTOH

20 Russian Twist

Strength/Technique

4 rounds

8~10 Bench Press

10~12 Box Dip

Conditioning

AMRAP 12' (Dupla)

30 2xDumbbell Push Press @22/16

20 Toes to Bar

10 Sync Burpee

WOD #1217 (Quinta, 18/12)

 Warm Up

3 Rounds

15 Jump Squat

15 Single Leg Hip Thrust

3 Rounds

12 Stiff

6 Barbell Jump Squat

Strength/Technique

Every 1'30" for 5 rounds

3 Deadlift @↑70%

5 Seated Box Jump to High Box

Conditioning

"CHRISTINE"

3 Rounds FOR TIME

500m Row

12 Deadlift @Bodyweight

21 Box Jump

TC 13'

WOD #1216 (Quarta, 17/12)

 Warm Up

3 Rounds

10 YWT Scapular Retraction

10 Push Up

10 Ring Row

20 Alternate V-Up

Strength/Technique

EMOM 8'

1. Máx Strict Pull Up

2. 40" Weighted Plank

Conditioning

EMOM 16'

1. 6 Power Clean @60/45

2. 10~12 Pull Up

3. 6~8 Front Squat

4. 20 Sit Up

WOD #1215 (Terça, 16/12)

 Warm Up

3 Rounds

20" Handstand Hold

6 Muscle Snatch

8 Press BTN

20 Lunge

Strength/Technique

Every 2' for 5 rounds

2 Power Snatch @↑70%

1 Hang Squat Snatch

12 Bent Over Row

Conditioning

Every 1'30" for 6 rounds

5 Hang Power Snatch @50/35

12/9 Calories Machine

WOD #1214 (Segunda, 15/12)

Warm Up

3 Rounds

12 Alternate Goblet Cossack Squat

10 Windmill (each side)

12 Goblet Squat

5 Inchworm

Strength/Technique

Back Squat

10' to find máx load for 3 reps

Conditioning

Every 11' for 2 rounds

100 Double Under

40 Push Up

30 Wall Ball @20/14

20 Burpee

WOD #1213 (Sexta, 12/12)

 Warm Up

3 Rounds

1' Plank

20 Mountain Climb

10 Plate HALO

10 Plate GTOH

Strength/Technique

Every 3' for 4 rounds

10 V-Up

20 Russian Twist

30 Flutter Kicks

20 Superman

Conditioning

AMRAP 10' (Dupla)

12-18-24-30-... (Add 6 reps every round)

Calories Bike

Single Arm Dumbbell Snatch @22/16

WOD #1212 (Quinta, 11/12)

 Warm Up

3 Rounds

10 Alternate Elbows to Plank

5 Pike Push Up

10 Goblet Squat

5/5 Windmill

Strength/Technique

4 Rounds

3 Push Jerk @60%

2 Front Squat (Pause 3")

Rest 1'30"~2'

Conditioning

EMOM 16'

1. 10 Box Jump Over

2. 15 Hand Release Push Up

3. 12/10 Calories Row

4. Rest

WOD #1211 (Quarta, 10/12)

 Warm Up

4 Rounds

5 Nordic Curl

10 Stiff

10 Ring Row

5 Sprawl

Strength/Technique

5 Rounds

8/8/5/5/2 Deadlift @↑70%

Rest 1'30"~2'

Conditioning

4 Rounds FOR TIME

80 Double Under

12 Sumo Deadlift High Pull @50/35

20 Sit Up

TC 12'

WOD #1210 (Terça, 09/12)

 Warm Up

3 Rounds

3 Clean High Pull

1 Muscle Clean

2 Power Clean 

1 Front Squat

Strength/Technique

Every 1'30" for 5 Rounds

1 Squat Clean @↑70%

1 Hang Power Clean

2 Push Press

Conditioning

Every 3' for 6 rounds

6 Pull Up

9 Burpee

12 Thruster @40/30

WOD #1209 (Segunda, 08/12)

 Warm Up

3 Rounds

5 Inchworm 

10 V-Up

10 Single Leg Hip Thrust

10 Russian Swing Kettlebell

Strength/Technique

5 Rounds

8/8/5/5/2 Back Squat @↑70%

Rest 1'30"~2'

Conditioning

5 Rounds of:

1min Row or Bike

Rest 30"

1min 2xKettlebell Box Step Over @16/12

Rest 30"

*At least 2 rounds of different cardio machine

WOD #1208 (Sexta, 05/12)

 Warm Up

3 Rounds

10 YWT Scapular Retraction

20 Floor Hip Thrust

10 Side Plank w/ Trunk rotation 

Strength/Technique

EMOM 12'

1. 10~12 Barbell Hip Thrust

2. 10 Box Jump

Conditioning

10 Rounds FOR TIME

20 Double Under

8 Pull Up

12 Push Up

15 Air Squat

TC 19'

WOD #1207 (Quinta, 04/12)

 Warm Up

3 Rounds

12 Jump Lunge

5 Inchworm Push Up

12 Air Squat

12 Ring Row

Strength/Technique

4 Rounds

12 Front Rack Lunge

rest 1' between rounds

then,

3 Rounds

8 Bent Over Row

rest 1' between rounds

Conditioning

3 Rounds FOR TIME

25 Wall Ball @20/14

10 Clean & Jerk @50/35

*20 Sit Up every 2'

TC 9'

WOD #1206 (Quarta, 03/12)

Warm Up

3 Rounds

12 Plate Shoulder Abduction

10 Kettlebell Sumo Deadlift High Pull

10 Toes to Kettlebell

Strength/Technique

6 Rounds

3-Position Snatch @70%

12 Zombie Crunch

Conditioning

EMOM 12'

1. 20 American Swing Kettlebell @24/16

2. 12 Toes to Bar

3. 12 Kettlebell Box Step Over 

WOD #1205 (Terça, 02/12)

 Warm Up

4 Rounds

10 Jump Squat

10 SA Kettlebell Row

10 Push Up

10 Shoulder Touch

Conditioning

Every 5' for 6 rounds

18/14 Calories Bike

400m Row

12 Box Jump