WOD #1254 (Quarta, 18/02)

 Warm Up

4 Rounds

15 Ring Row

10 Push Up

10 Scapular Pull Up

20 Double Under

Conditioning

AMRAP 24'

400m Row

15 Push Up

20 Sit Up

800m Bike

15 Pull Up

20 USA Kettlebell Swing @24/16

WOD #1253 (Sexta, 13/02)

 Warm Up

3 Rounds

10 Air Squat

10 Push Up

10 Sprawl

40" Plank

Conditioning

EMOM 25'

1. 14/11 Calories Row

2. 6 Ground to Overhead @50/35

3. 30 Double Under

4. 20 Wall Ball @20/14

5. REST

WOD #1252 (Quinta, 12/02)

 Warm Up

4 Rounds

10 Alternate Plate HALO

20 Goblet Squat

20 Alternate V-Up

20 Mountain Climb

Conditioning

AMRAP 20' (Pairs)

30 Calories Bike

30 Alternate Dumbbell Hang Snatch @22/16

30 Suitcase Walking Lunge

30 Sync Sit Up

WOD #1251 (Quarta, 11/02)

 Warm Up

3 Rounds

5 Muscle Clean

5 Front Squat

5 Press

Then, 2 rounds

5 Squat Clean

3 Thruster

Strength/Technique

Every 1'30" for 9 Rounds

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

4/4/4 Hang Clean @70%

2/2/2 Clean @80%

Conditioning

AMRAP 8'

6 Power Clean @40/30

6 Thruster

6 Burpee Over Bar

WOD #1250 (Terça, 10/02)

 Warm Up

3 Rounds

10 Wall Angel

12 Reverse Lunges (each)

6 Kettlebell Windmill Press (each)

10 Goblet Squat

Strength/Technique

EMOM 12'

1. 12/8/6/4/4/4 Push Press @↑60%

2. 12 Barbell Hip Thrust

Conditioning

Every 2'30" for 5 Rounds

12 Box Jump Over

10 Pull Up

12/9 Calories Row

WOD #1249 (Segunda, 09/02)

Warm Up

3 Rounds

6 Nordic Curl

8 Inchworm

10 Toes to Kettlebell

12 Push Up

Strength/Technique

EMOM 10'

1. 30 Russian Twist

2. 10 Toes to Kettlebell

Conditioning

FOR TIME

50/40 Calories Bike

60 USA Kettlebell Swing @24/16

40 Ring Dip

150 Double Under

100 Air Squat

TC 15'

WOD #1248 (Sexta, 06/02)

 Warm Up

4 Rounds

8 Sprawl

8 Good Morning

12 Barbell Back Rack Lunge

12 Back Squat

Strength/Technique

Every 2'30" for 6 Rounds

6 Deadlift @↑70%

16 Farmer Walking Lunge

Conditioning

Double TABATA (8')

8 Rounds

20" USA Kettlebell Swing @24/16

10" Rest

20" Burpee 

10" Rest

WOD #1247 (Quinta, 05/02)

 Warm Up

Clean Practice

Strength/Technique

10' to find Clean & Jerk 

1 rep máx Load

Conditioning

OPEN 13.4

AMRAP 7'

3-6-9-12... Clean & Jerk @60/40

3-6-9-12... Toes to Bar

WOD #1246 (Quarta, 04/02)

 Warm Up

3 Rounds

1' Plank

10 Plate GTOH

10 Goblet Squat

15 Ring Row

Strength/Technique

EMOM 9'

1. 22 Alternate V-Up

2. 12 Zombie Crunch

3. 26 Russian Twist

Conditioning

Every 3' for 4 Rounds

12 2xDumbbell Box Step Up @20/14

15/11 Machine Calories

WOD #1245 (Terça, 03/02)

 Warm Up

3 Rounds

12 Goblet Squat

15 Russian Swing

18 Mountain Climb

20 Shoulder Touch

Strength/Technique

Every 3' for 4 Rounds

15 Heavy Russian Kettlebell Swing

20 Med Ball Sit Up

Conditioning

AMRAP 9'

10 Burpee Box Step Over

50 Double Under

WOD #1244 (Segunda, 02/02)

 Warm Up

3 Rounds

10 Squat Therapy

5 Muscle Snatch

5 Press BTN

5 Overhead Squat

Strength/Technique

Every 1'15" for 6 Rounds

2 Power Snatch @↑60%

1 Overhead Squat

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 8~10 Overhead Squat

3. 200~250m Row