WOD #1303 (Quinta, 30/04)

  Warm Up

3 Rounds

30" Bike (Light Pace)

10 Push Up

10 Ring Row

30" Row (Light Pace)

10 Sprawl

20 Walking Lunge

Conditioning

Every 6' for 5 Rounds (Dupla)

500m Row

18/26 Calories Bike

24 Burpee

WOD #1302 (Quarta, 29/04)

  Warm Up

EMOM 12'

1. 20 Russian Kettlebell Swing

2. 12~15 Kettlebell SDHP

3. 40" Wall Squat Hold

4. 50" Plank

Strength/Technique

3 Rounds

10 Bulgarian Squat (each)

8~10 Atomic Sit Up*

*Advanced - 3 Single Leg Atomic Sit Up

Conditioning

AMRAP 12'

12 Deadlift @60/45

9 Hang Power Clean

15 Wall Ball @20/14

WOD #1301 (Terça, 28/04)

 Warm Up

4 Rounds

10 Kip Swing

10 Toes to Kettlebell

5 Muscle Snatch

5 Press BTN

Strength/Technique

EMOM 10'

1. 1 Snatch High Pull + 1 Power Snatch + 1 Hang Power Snatch @±60%

2. 5~8 Strict Toes to Bar

Conditioning

4 Rounds FOR TIME

10 Pull Up

20 Single Arm Dumbbell Hang Snatch @22/16

30 Sit Up

40 Double Under

TC 14'

WOD #1300 (Segunda, 27/04)

 Warm Up

3 Rounds

1 Wall Walk

10 Sprawl

10 Jump Squat

10 Press

Strength/Technique

Every 1'45" for 4 Rounds

8 Push Press @50~60%

10 Box Jump

Conditioning

Every 2'30" for 4 Rounds

5 STOH @60/45

10 Burpee Over Bar

15 American Swing Kettlebell @24/16

Máx Calories Row

REST 2'30"

WOD #1299 (Sexta, 24/04)

Warm Up

3 Rounds

1' Plank

20 Alternate V-Up

20 Hip Thrust

20 Alternate Jump Lunge

Strength/Technique

EMOM 12'

1. 10 Shuttle Run

2. 10 Calories Bike

3. 10 Box Jump

4. Rest

Conditioning

AMRAP 13'

20 Wall Ball @20/14

15 USA Kettlebell Swing @24/16

10 Toes to Bar

75 Double Under

WOD #1298 (Quarta, 22/04)

 Warm Up

5 Rounds

15 Air Squat

12 Ring Row

9 Plate GTOH

6 Inchworm

3 Burpee

Conditioning

3 Rounds FOR TIME

300m Row

30 Thruster @40/30

400m Row

40 Front Squat

500m Row

50 Pull Up

TC 30'

WOD #1297 (Segunda, 20/04)

Warm Up

5 Rounds

5 Deadlift

5 Bent Over Row

5 Front Squat

5 Press

10 Alternate Lunge

Strength/Technique

Every 2' for 5 Rounds

8 Deadlift @60%

8 Atomic Sit Up

Máx Plank Hold

Conditioning

EMOM 15'

1. 12/9 Calories Bike

2. 3 Squat Clean @70%

3. 8 Burpee Over Bar

WOD #1296 (Sexta, 17/04)

  Warm Up

3 Rounds

8 Windmill Press (each)

12 Kettlebell SDHP

12 Goblet Squat

20" Side Plank (each)

Strength/Technique

Every 1'15" for 8 Rounds

Rounds 1, 2, 3 e 4:

3 Press + 1 Push Press @50~60%

Rounds 5,6,7 e 8:

2 Push Press + 2 Thruster @60~70%

Conditioning

FOR TIME

Buy in: 30 Kettlebell Goblet Squat @24/16

30-24-18-12-6 Russian Kettlebell Swing

15-12-9-6-3 Shoulder to Overhead @50/35

Buy out: 30 30 Kettlebell Goblet Squat

TC 11'

WOD #1295 (Quinta, 16/04)

  Warm Up

4 Rounds

12 Hollow Rock

8 V-Up

12 Arch ROck

8 Superman

12 Push Up Plus

Strength/Technique

EMOM 9'

1. 8 HSPU

2. 8~10 Kipping Pull Up

3. 45" Weighted Plank

Conditioning

Every 2' for 8 rounds

2 Wall Walk

5 Burpee

8 Pull Up

WOD #1294 (Quarta, 15/04)

  Warm Up

3 Rounds

10 Deadlift Snatch Grip

5 Hang Muscle Snatch

10 Barbell Lunge

5 Snatch Balance

Strength/Technique

4 Rounds

8~10 Back Squat *from rack

3~6 Squat Snatch @70%

Rest as need

Conditioning

5 Rounds

AMRAp 2' / Rest 2'

15 Toes to Bar

Máx Snatch @40/30; 50/35; 55/40; 60/45; 65/50

WOD #1293 (Terça, 14/04)

  Warm Up

4 Rounds

20 Jumping Jack

10 Ring Row

20 Shoulder Touch

10 Push Up

Conditioning

Every 5' for 6 Rounds (Dupla)

30/24 Calories Row

24/18 Calories Bike

150 Double Under

WOD #1292 (Segunda, 13/04)

 Warm Up

4 Rounds

10 Plate HALO

10 Plate GTOH

12 Shoulder Abduction 

20 Mountain CLimb

Strength/Technique

EMOM 12'

1. 8~10 Floor Press

2. 10~12 Kettlebell Box Step Over

3. 12~15 Zombie Crunch

Conditioning

AMRAP 11'

12 Box Jump Over

15 Burpee

18 Wall Ball @20/14

WOD #1291 (Sexta, 10/04)

 Warm Up

4 Rounds

10 Frankstein Walk

15 Russian Swing Kettlebell

16 Alternate Lunge

Strength/Technique

DEADLIFT

3-3-3-3-3-3 @+70%

Rest 2'

Conditioning

FOR TIME 

40 Air Squat

30 Sit Up

20 Walking Lunge

10 Pull Up

20 Walking Lunge

30 Sit Up

40 Air Squat

*Entre cada exercício executar 10 Burpees

TC 12'

WOD #1290 (Quinta, 09/04)

 Warm Up

3 Rounds

5 Deadlift Snatch Grip

5 Hang Snatch High Pull

5 Muscle Snatch

5 Snatch Balance

Strength/Technique

Every 1'30" for 5 rounds

2 Snatch High Pull

2 Hang Power Snatch

1 Snatch

Conditioning

EMOM 12'

1. 6 Hang Power Snatch @50/35

2. 30 Double Under

WOD #1289 (Quarta, 08/04)

 Warm Up

3 Rounds

10 SA Ring Row

20 Twist Mountain Climb

10 Air Squat

10 Scapular Pull Up

Strength/Technique

5 Rounds

6~8 Barbell Bulgarian Squat (each)

3~6 Strict Pull Up

Conditioning

AMRAP 12' (Dupla)

40 Calories Row

30 Box Jump

20 Pull Up

WOD #1288 (Terça, 07/04)

 Warm Up

3 Rounds

10 Wall Angel

5 Windmill (each)

10 Push Up Plus

10 Goblet Squat

Strength/Technique

4 Rounds

10 Seated Kettlebell/Dumbbell Shoulder Press

5~10 Pike Push Up

20" Handstand Hold

Rest 2'

Conditioning

5 Rounds FOR TIME

15 Wall Ball @20/14

10 HSPU

TC 9'

WOD #1287 (Segunda, 06/04)

 Warm Up

4 Rounds

10 Squat Therapy

12 Push Up

10 Plate GTOH

Strength/Technique

Every 1'30" for 6 rounds

1 Power Clean @↑70%

2 Hang Power Clean 

3 Front Squat

Conditioning

EMOM 16'

1. 10/13 Calories Bike

2. 8 Hang Power Clean @50/35

3. 15 USA Kettlebell Swing @24/20

4. 20 Sit Up