WOD #1281 (Sexta, 27/03)

 Warm Up

3 Rounds

12 Frankstein Walk

10 Alternate Cossack Squat

24 Russian Twist

20 Air Squat

Strength/Technique

Back Squat

12/9/6/3 @↑60%

Conditioning

EMOM 15'

1. 10~12 Box Jump

8~10 Atomic Sit Up

3. 16 Goblet Squat

WOD #1280 (Quinta, 26/03)

 Warm Up

4 Rounds

15 Russian Swing

10 Push Up Plus

12 Side Plank w/ Rotation

Strength/Technique

CORE SESSION

12 V-Up

30 Mountain Climb

20" Hollow Hold

Conditioning

3 Rounds FOR TIME

15 Push Up

18 Toes to Bar

21 USA Kettlebell Swing @24/16

TC 11'

WOD #1279 (Quarta, 25/03)

 Warm Up

AMRAP 6'

10 Deadlift 

10 Bent Over Row

6 Muscle Clean

6 Front Squat

Conditioning

2 Rounds FOR TIME (TRIOS)

90 Calories Row

75 Hang Clean @50/35

60 Front Rack Lunge

*One partneer must be in plank position 

TC 26'

WOD #1278 (Terça, 24/03)

 Warm Up

3 Rounds

10 Jump Squat

12 Plate GTOH

16 Alternate OH Lunge

10 Sprawl

Strength/Technique

Double Under Drills

Snatch Load Warm Up

Conditioning

Every 2' for 6 Rounds

30 Double Under

4/4/4/2/2/2 Snatch @↑70%

WOD #1277 (Segunda, 23/03)

Warm Up

3 Rounds

10 Ring Row

10 Plate HALO

10 Push Up

20" Hollow Rock

Strength/Technique

3 Rounds

10 Scapular Pull Up

5 Negative Chin up

Kipping Pull Up Drills

Conditioning

3 Rounds FOR TIME (Pairs)

12 Burpee Pull Up

32/24 Calories Bike

40 Sit Up

TC 15'

WOD #1276 (Sexta, 20/03)

 Warm Up

3 Rounds

10 Plate Shoulder Abduction

10 Plate HALO

10 Wall Angel

20 Shoulder Touch

Strength/Technique

6 Rounds

8/8/6/6/4/4

Hang Power Snatch @↑60%

*Unbroken

Conditioning

10 Rounds FOR TIME

3 Snatch @60/40

6 Burpee Over Bar

TC 11'

WOD #1275 (Quinta, 19/03)

 Warm Up

2 Rounds

5 Inchworm

10 Plank Toes Touch

3 Rounds

5 Stiff

3 Muscle Clean

1 Front squat

Strength/Technique

Hang Power Clean

Conditioning

3 Rounds FOR TIME (Dupla)

800m Row

30 Hang Power Clean @50/35

120 Double Under

TC 22'

WOD #1274 (Quarta, 18/03)

 Warm Up

Alternate TABATA 1

Air Squat

Handstand Hold

ALternate TABATA 2

Hand Release Push Up

Squat Hold

Strength/Technique

Every 1'30" for 5 rounds

3 Push Jerk @↑70%

6 Front Squat

Conditioning

Every 2'30" for 5 Rounds

4 2xDumbbell Devil Press @22/16

6 2xDumbbell Front Squat

10 Toes to Bar

WOD #1273 (Terça, 17/03)

 Warm Up

3 Rounds

12 YWT Scapular Retraction

12 Push Up Plus

12 Plate GTOH

Strength/Technique

5 Rounds

8 Floor Press

30" Plank 

Máx Chin Up Hold

Conditioning

4 Rounds of:

AMRAP 2'

2 Wall Walk

6 Burpee Box Jump Over

Máx Pull Up or Rope Climb

WOD #1272 (Segunda, 16/03)

 Warm Up

3 Rounds

12 Back Rack Lunge

8 Good Morning

12 Goblet Squat

8 Sprawl

Strength/Technique

EMOM 10'

1. 8~10 Kettlebell Box Step Up

2. 24 Russian Twist

Conditioning

EMOM 12'

1. 12/10 Calories Bike

2. 18 American Kettlebell Swing @24/16

3. 25 Sit Up

WOD #1271 (Sexta, 13/03)

Warm Up

3 Rounds

1' Plank

20 Alternate V-Up

20 Alternate Jump Lunge

2 Wall Walk

Conditioning

FOR TIME (Dupla)

100-80-60-40-20

Wall Ball @20/14

Box Jump

American Kettlebell Swing @24/16

TC 26'

WOD #1270 (Quinta, 12/03)

 Warm Up

3 Rounds

5 Snatch Deadlift

5 Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 1'30" for 6 rounds

3-Position Snatch

*UNBROKEN

**Find Máx Weight

Conditioning

EMOM 12'

1. 12 Toes to Bar

2. 10 Devil Press @22/16

3. 50" Suitcase Walk

WOD #1269 (Quarta, 11/03)

 Warm Up

3 Rounds

10 Wall Angel

12 Reverse Lunge (each)

5 Kettlebell Windmill (each)

10 Jump Squat

Strength/Technique

PUSH JERK

8/8/4/4/2/2

Rest 1' between rounds

Conditioning

4 Rounds FOR TIME

350m Row

30 Walking Lunge

15 HSPU

Rest 1'

WOD #1268 (Terça, 10/03)

Warm Up

3 Rounds

5 Inchworm

10 Bird Dog

10 Ring Row

15 Floor Hip Thrust

Strength/Technique

DEADLIFT

6/6/6/3/3/1/1

Rest 1~2' Between rounds

Conditioning

AMRAP 10'

8 SDHP @50/35

12 Pull Up

30 Double Under

WOD #1267 (Segunda, 09/03)

 Warm Up

3 Rounds

5 Deadlift

5 Clean High Pull

5 Muscle Clean

5 Front Squat

Strength/Technique

Every 1'30" for 6 rounds

3-Position Clean

*UNBROKEN

**Find Máx Weight

Conditioning

Every 1'30" for 8 rounds

A)

7 Calories Bike

5 Thruster @50/35

B)

8~10 Burpee Box Jump Over

WOD #1266 (Sexta, 06/03)

 Warm Up

3 Rounds

20" Handstand Hold

6 Muscle Snatch

8 Press BTN

20 Alternate Lunge

Strength/Technique

Every 1'30" for 8 Rounds

2 Power Snatch @60%

1 Hang Squat Snatch

3 Overhead Squat

Conditioning

FOR TIME

21-15-9-3

Power Snatch @40/30

Pull Up

TC 11'

WOD #1265 (Quinta, 05/03)

 Warm Up

3 Rounds

12 Alternate Goblet Cossack Squat (each)

10 Windmill (each)

12 Goblet Squat

5 Inchworm

Strength/Technique

5 Rounds

5 Back Squat @↑70%

5 High Box Jump

Conditioning

AMRAP 11'

8 Toes to Bar

12 Box Jump Over

16 Hang Power Clean @40/30

WOD #1264 (Quarta, 04/03)

 Warm Up

3 Rounds

10 Wall Angel

10 Plate HALO

10 Plate GTOH

20 Russian Twist

Strength/Technique

3 Rounds

15 Zombie Crunch

12 V-Up

9 Atomic Sit Up

Conditioning

5 Rounds of 2'

200m Row

Máx Dumbbell Hang Snatch @22/16

Rest 1'

*Score is the total of Snatches 

WOD #1263 (Terça, 03/03)

 Warm Up

3 Rounds

1' Plank

10 Push Up

20 Jump Jack

Strength/Technique

4 Rounds

8~12 Weighted Push Up

6~10 Kettlebell Floor Press

Conditioning

FOR TIME (Pairs)

3.200m Bike

80 Sit Up

40 Burpee

60 Sit UP

20 Burpee

TC 15'

WOD #1262 (Segunda, 02/03)

 Warm Up

3 Rounds

15 Jump Squat

15 Single Leg Floor Hip Thrust

20 Frankstein Walk

Strength/Technique

Every 1'30" for 5 Rounds

3 Deadlift @↑80%

Conditioning

Every 3' for 5 Rounds

10 Deadlift @80/60

20 Wall Ball @24/14

40 Double Under