WOD #1323 (Sexta, 29/05)

WARM UP

3 Rounds

20 Lunge

10 Plate GTOH

10 Sprawl

SKILL / STRENGTH

EMOM 9'

1. 12 Zombie Crunch

2. 20" Hollow Rock

3. 30" Superman

CONDITIONING

AMRAP 20' (Dupla)

24 Toes to Bar

20 Syncro Burpee

16 Box Jump

12 Syncro Overhead Lunge @20/15

WOD #1322 (Quinta, 28/05)

 WARM UP

3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

10 Back Rack Lunge

SKILL / STRENGTH

EMOM 12'

1. 3-Position Clean @60~70%

2. 6~8 Front Squat

3. 45" Plank

CONDITIONING

3 Rounds 

AMRAP 3' / Rest 1'

150m Row / 350m Bike

3 Hang Power Clean @70/55

1 Squat Clean

WOD #1321 (Quarta, 27/05)

 WARM UP

3 Rounds

5 Notdic Curl

10 Jump Squat

10 Floor Hip Thrust

15 V-Up

SKILL / STRENGTH

5 Rounds

5 High Box Jump

5 Deadlift @↑75%

REST 1'30"~2'

CONDITIONING

"ANNIE"

50-40-30-20-10

Double Under

Sit Up

TC 10'

WOD #1320 (Terça, 26/05)

 WARM UP

3 Rounds

10 Alternate HALO

15 Air Squat

10 Ring Row

20 Mountain Climb

SKILL / STRENGTH

4 Rounds

6~8 Chin Up

8~10 Military Kettlebell Press

CONDITIONING

5 Rounds FOR TIME

Máx UNBROKEN Pull Up

20 Push Up

Máx UNBROKEN Wall Ball @20/14

Rest1'

TC 19'

WOD #1319 (Segunda, 25/05)

WARM UP

3 Rounds

10 Squat therapy

5 Muscle Snatch

10 Back Squat

5 Snatch Balance

SKILL / STRENGTH

Every 1'30" for 6 Rounds

3/4/5/6/7/8 Burpee Over Bar

4 Power Snatch @60%

CONDITIONING

Every 3'30" for 4 Rounds

18 USA Kettlebell Swing @24/16

14 Hang Power Snatch 40/30

10 Calories Bike

WOD #1318 (Sexta, 22/05)

Warm Up

3 Rounds (Bar Only)
10 Deadlift Snatch Grip
5 Muscle Clean
10 Front Rack Lunge
5 Front Squat

SKILL / STRENGTH

CLEAN

CONDITIONING

Every 4'30" for 5' Rounds (Dupla)

36/28 Calories Row

20 Squat Clean @60/45

WOD #1317 (Quinta, 21/05)

WARM UP

4 Rounds

30" Plank

20 Shoulder Touch

10 Kettlebell HALO

SKILL / STRENGTH

PUSH JERK

6 Rounds

3 Reps @80%

Rest 1'30"~2'

CONDITIONING
 

EMOM 12'

1. 20 USA Kettlebell Swing @24/16

2. 12 Boz Jump

3. 8~10 Push Jerk @40/30

WOD #1316 (Quarta, 20/05)

WARM UP

6 Rounds 20"/10"

Plate GTOH

Jumping Jack

Ring Row

SKILL / STRENGTH

CORE SESSION

4 Rounds FOR QUALITY

12 Medball Sit Up Wall Throws

20 Russian Twist

45" Plank Kettlebell Pull Trough

CONDITIONING

4 Rounds FOR TIME

20/16/12/8 Pull Up

30/25/20/15 Push Up

40/34/28/22 Sit Up

50/43/36/29 Air Squat

TC 15'

WOD #1315 (Terça, 19/05)

Warm Up
3 Rounds (Bar Only)
10 Deadlift Snatch Grip
5 Muscle Snatch
10 Snatch Balance
5 Overhead Squat

SNATCH COMPLEX
Every 1'30" for 9' (6 Rounds)
2 Snatch High Pull
2 Hang Power Snatch
1 Overhead Squat
*unbroken

CONDITIONING
Every 2' for 8 Rounds
8 Hang Power Snatch @40/30
12 Wall Ball @20/14
24 Double Under

WOD #1314 (Segunda, 18/05)

WOD #1313 (Sexta, 15/05)

 Warm Up

3 Rounds (Bar Only)

8 Muscle Snatch

6 Press BTN

3 Rounds

5 Snatch Balance

3 Overhead Squat

Strength/Technique

10' to find máx load

SNATCH COMPLEX

1 Hang Power Snatch

1 Squat Snatch

Conditioning

FOR TIME (Dupla)

120 Hang Power Snatch @40/30

100 Burpee Over Bar

*FREE DIVISION*

TC 15'

WOD #1312 (Quinta, 14/05)

 Warm Up

3 Rounds

12 Scapular Ring Row

12 Plate Reverse Fly

12 Wall Angel

Strength/Technique

PULL UP

3 Rounds

3/4/5/6

15" rest between sets

2' rest between rounds

Conditioning

AMRAP 9'

5 Calories Bike

8 Pull Up

12 2xKettlebell Box Step Up @20/14

WOD #1311 (Quarta, 13/05)

 Warm Up

3 Rounds

5 Nordic Curl

8 Reverse Nordic Curl

10 Stiff

30" Wall Squat Hold

Strength/Technique

BACK SQUAT

2 Rounds

3/4/5/6/7 @60~70%

15" rest between sets

2' rest between rounds

Conditioning

3 Rounds FOR TIME

10 Toes to Bar

20 Wall Ball @20/14

30 Double Under

TC 10'

WOD #1310 (Terça, 12/05)

  Warm Up

3 Rounds

10 Medball Clean

8 Ring Row

3 Rounds

5 Hang Clean High Pull

3 Muscle Clean 

Strength/Technique

10' to Find máx load

CLEAN COMPLEX

1 Hang Power Clean

1 Squat Clean

Conditioning

EMOM 12'

1. 13/10 Calories Row

2. 8 Hang Power Clean @50/35

3. 10 HSPU 

WOD #1309 (Segunda, 11/05)

 Warm Up

DOUBLE TABATA

Air Squat

Push Up

Russian Kettlebell Swing

Jumping Jack

Strength/Technique

Push Press

3 Rounds

3/4/5/6 @60~70%

15" Rest between sets

2' Rest between rounds

Conditioning

AMRAP 12'

5 Box Jump Over

10 Hand Release Push Up

15 USA Kettlebell Swing @24/16

20 Sit Up

WOD #1308 (Sexta, 08/05)

 Warm Up

4 Rounds

5 Nordic Curl

10 Stiff

10 Ring Row

5 Plate Thruster

Strength/Technique

Every 2' for 5 Rounds

2 Power Clean @↑60%

2 Hang Squat Clean

1 Push Press

Conditioning

AMRAP 11'

20 2xDumbbell Thruster @20/14

16 2xDumbbell Box Step Over

10 Pull Up

WOD #1307 (Quinta, 07/05)

 Warm Up

2 Rounds

30 Jumping Jack

10 Push Up

30 Air Squat

10 Kipping

Strength/Technique

Every 1' for 6 Rounds

3~5 Toes To Bar (Straight Leg)

Scale: 3 Kipping Swing + 3 Knees to Chest

Conditioning

5 Rounds FOR TIME (Dupla)

24 Calories Row

20 Burpee

16 Toes to Bar

TC 18'

WOD #1306 (Quarta, 06/05)

 Warm Up

3 Rounds

20 Shoulder Taps

10 Sprawl

20" Handstand Hold

10 V-Up

Strength/Technique

EMOM 4'

8-6-4-4 Push Press @↑60%

EMOM 10'

1. 3~5 Push Jerk @↑70%

2. 18 Sit Up

Conditioning

5 Rounds FOR TIME

10-8-6-4-2 Push Jerk @60/45

100-80-60-40-20 Double Under

TC 8'

WOD #1305 (Terça, 05/05)

 Warm Up

5 Rounds

8 Stiff

8 Front Squat

12 Single Leg Hip Thrust

40" Plank

Strength/Technique

6 Rounds

12 Barbell Hip Thrust

3 Broad Jumpp

Rest 1'

Conditioning

AMRAP 10'

15 American Kettlebell Swing @24/16

10 Box Jump Over

30 Walking Lunge

WOD #1304 (Segunda, 04/05)

Warm Up

5 Rounds

5 Inchworm

10 Ring Row

10 Air Squat

10 Plate GTOH

Conditioning

EMOM 25'

1. 11/9 Calories Row

2. 5 Pull Up + 5 Burpee

3. 10/8 Calories Bike

4. 15 Wall Ball @20/14

5. REST