WOD #1243 (Sexta, 30/01)

  Warm Up

3 Rounds

20 Alternate V-Up

20" Arch Position

10 Push Up Plus

10 Kettlebell Swing Reverse Lunge

Conditioning

EMOM 24'

1. 12/9 Calories Bike

2. 20 American Kettlebell Swing @20/16

3. 10 Burpee

4. 20 Sit Up4

5. 35 Double Under

6. REST

WOD #1242 (Quinta, 29/01)

  Warm Up

3 Rounds

8 Stiff

12 Ring Row

5 Nordic Curl

12 Plate GTOH

Strength/Technique

DEADLIFT

5-5-5-5-5- @↑70%

*Unbroken

Rest 1'~2'

Conditioning

Every 2' for 8 Rounds

A)

18/15-19/16-20/17-21/18 Calories Row

B)

20 Wall Ball @20/14 + 10 Pull Up

WOD #1241 (Quarta, 28/01)

  Warm Up

3 Rounds

20" Handstand Hold

6 Good Morning

8 Straight Arm Front Squat

10 Bent Over Row

Strength/Technique

6 Rounds

5 Power Clean ↑60%

2 Push Jerk

*Unbroken

Conditioning

AMRAP 12'

4-6-8-10-12... 2xDumbbell Box Step Over @22/16

10 2xDumbbell Hang Squat Clean

4-6-8-10-12... HSPU

WOD #1240 (Terça, 27/01)

  Warm Up

4 Rounds

5 Snatch Deadlift

5 Muscle Snatch

5 Snatch Balance

5 Overhead Squat

Strength/Technique

EMOM 9' 

1. 3-Position Snatch @↑60%

2. 24 RSS Twist

3. 45" Weighted Plank

Conditioning

4 Rounds FOR TIME

16-14-12-10 Toes to Bar

40 Double Under

16-14-12-10 Hang Snatch @40/30

TC 12'

WOD #1239 (Segunda, 26/01)

 Warm Up

3 Rounds

8 SA Ring Row

10 Push Up

20 Mountain Climb

10 Air Squat

Strength/Technique

Every 1'30" for 6 Rounds

5 Sumo Deadlift @↑70%

8 V-Up

12 Ring Row

Conditioning

FOR TIME

400m Row / 600m Bike

15 Burpee

1000m Bike / 600m Row

30 Jump Squat

400m Row / 600m Bike

15 Burpee

TC 12'

WOD #1238 (Sexta, 23/01)

 Warm Up

3 Rounds

10 Frankstein Walk

15 Russian Kettlebell Swing

16 Alternate Lunge

Strength/Technique

2 Rounds (Syncro Pairs)

20 Alternate Wall Ball Sit Up

30 High Five Plank

20" Anti Rotational Band Hold (each side)

Conditioning

20 Rounds FOR TIME (Pairs)

2 Deadlift @120/105

5 Box Jump Over

8 2xDumbbell Push Press @22/16

*One round each

TC 18'

WOD #1237 (Quinta, 22/01)

 Warm Up

3 Rounds

10 Squat Therapy

12 Push Up

10 Plate GTOH

Strength/Technique

BACK SQUAT

5-5-5-5-5 @↑70%

*Pause 2"

Conditioning

AMRAP 12'

5 Squat Clean @60/45

7 Burpee Over Bar

9 Pull Up

WOD #1236 (Quarta, 21/01)

 Warm Up

3 Rounds

10 SA Ring Row

20 Twist Mountain Climb

10 Jump Squat

20 Plank Shoulder Touch

Strength/Technique

6 Rounds

6~8 Bench Press

8~10 Bent Over Row

Rest 1'~1'30"

Conditioning

4 Rounds FOR TIME

45 Double Under

20 Box Step Over

20 Hand Release Push Up

TC 11'

WOD #1235 (Segunda, 19/01)

Warm Up

3 Rounds

10 Wall angel

5 Windmill (each)

10 Push Up Plus

10 Goblet Squat

Conditioning

EMOM 9'

1. 8 Shuttle Run

2. 18 Russian Kettlebell Swing @24/16

3. 45" Plank

Then,

Every 2' for 9 Rounds

1.

20/15 Calories Row

2. 

15 Wall Ball @20/14 + 15 Pull Up

3.

25 Sit Up + 8 Burpee

WOD #1234 (Sexta, 16/01)

 Warm Up

3 Rounds

10 Stiff

10 Bent Over Row

8 Goblet Squat

8 SA Kettlebell Row

Strength/Technique

Front Squat

8/8/8/4/4/2/2 @↑60%

Conditioning

Every 3' for 6 Rounds (alternating)

A)

15 Calories Row

12 Box Jump

B)

12 Calories Bike

15 Wall Ball @20/14

WOD #1233 (Quinta, 15/01)

 Warm Up

3 Rounds

5 Snatch Deadlift

5 Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 1'15" for 6 Rounds

3-Position Snatch

*UNBROKEN

**Find máx weight

Conditioning

EMOM 16'

1. 6 Hang Power snatch @50/35

2. 8 Burpee Over Bar

3. 10 Toes to Bar

4. 12 Zombie Crunch @15/10

WOD #1232 (Quarta, 14/01)

 Warm Up

3 Rounds

5 Deadlift

5 Clean High Pull

5 Muscle Clean

5 Front Squat

Strength/Technique

Every 1'15" for 6 Rounds

3-Position Clean

*Find máx weight

**UNBROKEN

Conditioning

AMRAP 12'

300m Row

10 Pull Up

5 Squat Clean @80/65

WOD #1231 (Terça, 13/01)

 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%

Conditioning

8 Rounds FOR TIME

12 Push Up

12 Alternate Goblet Rev Lunge @24/16

30 Double Under

TC 14'

WOD #1230 (Segunda, 12/01)

 Warm Up

3 Rounds

5 Inchworm

10 Bird Dog

15 Floor Hip Thrust

Strength/Technique

Deadlift

8/8/8/4/4//2/2 @↑60%

Conditioning

Every 2'30" for 6 Rounds

12/9 Calories Bike

20 Toes to Bar

WOD #1229 (Sexta, 09/01)

 Warm Up

Clean Practice

Conditioning

"Oh NO! CURTIS P"

100 Reps FOR TIME (Dupla)

1 Power Clean @50/35

2 Front Rack Lunge

1 Push Press

TC 24' 

*Change partner every minute

*4 Burpee every change

WOD #1228 (Quinta, 08/01)

 Warm Up

3 Rounds

10 Plate GTOH

20 Shoulder Taps

10 Air Squat

10 Alternate Plate HALO

Strength/Technique

4 Rounds

PUSH PRESS

10-8-6-6 @↑70%

Rest 1'30"~2'

Conditioning

EMOM 20'

1. 45" Máx Calories Row

2. 6 Burpee Box Jump

3. 15 Wall Ball @20/14

4. REST

WOD #1227 (Quarta, 07/01)

 Warm Up

3 Rounds

12 Goblet Squat

12 Single Arm Kettlebell Row

12 USA Kettlebell Swing

Strength/Technique

6 Rounds

BACK SQUAT

12-13-8-8-6-6 @↑70%

Rest 1'30"~2'

Conditioning

AMRAP 10'

6 2xDumbbell Hang Power Snatch @20/14

10 2xDumbbell Front Squat

14 Renegade Row

WOD #1226 (Terça, 06/01)

 Warm Up

3 Rounds

8 Stiff

8 Front Squat

12 SL Floor Hip Thrust

30" Plank

Strength/Technique

6 Rounds

12 Barbell Hip Thrust

3 Broad Jump

Rest 1'

Conditioning

EMOM 12'

1. 10 Deadlift @↑75%

2. 50 Double Under

3. Máx Sit Up

WOD #1225 (Segunda, 05/01)

Warm Up

5 Rounds

5 Inchworm

10 Ring Row

20 Walking Lunge

Conditioning

Every 6'30" for 4 Rounds

400m Row / 900m Bike

30 2xKettlebell Front Rack Lunge @20/16

20 Hand Release Push Up

12 Pull Up

WOD #1224 (Sexta, 02/01)

 Warm Up

Conditioning

EMOM 30'

1. 35 Double Under

2. 14 SA Dumbbell Hang Snatch @22/16

3. 12 Box Jump

4. 14 SA Dumbbell Thruster

5. 12/10 Calories Bike

6. REST