WOD #1345 (Quarta, 01/07)

WARM UP

3 Rounds

10 Single Arm Ring Row

20 Twist Mountain Climb

10 Jump Squat

20 Plank Shoulder Touch

SKILL / STRENGTH

6 Rounds

6~8 Bench Press

8~10 Bent Over Row

Rest 1'~1'30"

CONDITIONING

4 Rounds FOR TIME

20 Wall Ball @20/14

10 Box Jump

20 USA Kettlebell Swing @24/16

TC 9'

WOD #1344 (Terça, 30/06)

WARM UP

3 Rounds

12 Stiff

10 Goblet Squat

10 V-Up

15 Single Leg Hip Thrust

SKILL / STRENGTH

EMOM 15'

1. 8/6/2/2/2 Front Squat ↑60%

2. 12 Hip Thrust

3. 8 Atomic Sit Up

CONDITIONING

AMRAP 6'

4 Deadlift @70/55

2 Squat Clean 

24 Double Under

WOD #1343 (Segunda, 29/06)

WARM UP

3 Rounds

12 Plate HALO

10 Plate GTOH

10 Scapular Pull Up

8 Wall Angel

6 Kettlebell Military Press 

SKILL / STRENGTH

EMOM 10'

1. 8 Shoulder Press

2. 5~8 Strict Pull Up

CONDITIONING

5 Rounds FOR TIME

9/6 Calories Bike

16 Sit Up 

12 2xDumbbell Clean &Jerk @22/16

8 Pull Up

TC 12'

WOD #1342 (Sexta, 26/06)

 WARM UP

4 Rounds

15 Ring Row

10 Sprawl

15 Russian Kettlebell Swing

20" Handstand Hold

SKILL / STRENGTH

5 Rounds

10 V-Up

20 Russian Twist

30 Flutter Kicks

Rest 1'~1'30"

CONDITIONING

AMRAP 12'

2 Wall Walk

12/9 Calories Row

50 Double Under

WOD #1341 (Quinta, 25/06)

 WARM UP

 3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

5 Press

10 Back Rack Lunge

SKILL / STRENGTH

EMOM 12'

1. 10/8/6/4/2/2 Squat Clean @↑60%

2. 10/8/6/4/2/2 Push Press @↑60%

CONDITIONING

Every 3' for 4 Rounds

15 Wall Ball @20/14

12 Hang Power Clean @50/35

9 Front Squat

WOD #1340 (Quarta, 24/06)

 WARM UP

 4 Rounds

5 Shuttle Run

10 Tuck Sit Up

16 Frankstein Walk

22 Reverse Lunge

CONDITIONING

Every 2' for 12 Rounds

1)

6~8 Calories Bike

8~10 Pull Up

2)

20 Sit Up

150m Row

3)

12 Burpee Broad Jump

WOD #1339 (Terça, 23/06)

 WARM UP

 3 Rounds

20 Twist Mountain Climb

10 Plate HALO

10 Wall Angel

20 Jumping Jack 

SKILL / STRENGTH

5 Rounds

1 Deadlift Snatch Grip

2 Hang Power Snatch

1 Power Snatch

*Unbroken

Rest 1~1''30"

CONDITIONING

3 Rounds FOR TIME

8 Power Snatch @60/45

12 Box Jump Over

16 Push Up

20 Air Squat

TC 10'

WOD #1338 (Segunda, 22/06)

WARM UP

 3 Rounds

12 Goblet Squat

10 Diamond Push Up

10 Shoulder Touch

20 Alternate V-Up

SKILL / STRENGTH

EMOM 12'

1. 8/6/4/2 Front Squat @↑60~80%

2. 12/10/8/6 Kettlebell Floor Press 

3. 45" Plank

CONDITIONING

5 Rounds FOR TIME

16 2xDumbbell Front Rack Walking Lunge @22/16

12 2xDumbbell Thruster

8 Toes to Bar

TC 11' 

WOD #1337 (Sexta, 19/06)

 WARM UP

AMRAP 12'

250m Row

15 Box Dip

400m Bike

15 Russian Kettlebell Swing

30 Double Under

CONDITIONING

EMOM 20'

1. 8 2xDumbbell Devil Press @22/16

2. 16 Push Up

3. 12 2xDb Push Press

4. 24 Air Squat

WOD #1336 (Quinta, 18/06)

WARM UP

3 Rounds

8 Toes to Kettlebell

20 Hollow Rock

20 Arch Rock

10 Stiff

SKILL / STRENGTH

5 Rounds

8 Romenian Deadlift

12 V-Up

CONDITIONING

AMRAP 12'

10 Toes to Bar

15 Deadlift @70/55

20 Walking Lunge

WOD #1335 (Quarta, 17/06)

 WARM UP

3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

5 Press

10 Back Rack Lunge

SKILL / STRENGTH

Every 1'30" for 5 Rounds

1 Power Clean @50%

3 Squat Clean

2 Push Press

CONDITIONING

EMOM 10'

1. 10 Thruster @40/30

2. 10 Pull Up

WOD #1334 (Terça, 16/06)

WARM UP

4 Rounds

20 Mountain Climb

10 Push Up

20 Jumping Jack

10 Air Squat

50" Plank

CONDITIONING

Every 15' for 2 Rounds (Dupla)

800m Row

40 Calories Bike

20 Burpee

600m Row

30 Calories Bike

WOD #1333 (Segunda, 15/06)

WARM UP

3 Rounds

20" Handstand Hold

20 Lunge

10 Muscle Snatch

5 Snatch Balance

SKILL / STRENGTH

EMOM 12'

1. 10 Box Jump

2. 8 Hang Power Snatch

3. 1 Wall Walk

CONDITIONING

6 Rounds FOR TIME

25 Double Under

20 Dumbbell Snatch @22/16

16 Goblet Lunge

TC 13'

WOD #1332 (Sexta, 12/06)

 WARM UP

3 Rounds

12 Back Rack Lunge

8 Good Morning

12 Goblet Squat

8 Sprawl

SKILL / STRENGTH

Every 1'30" for 9' (6 Rounds)

8 Hip Thrust

5 Deadlfit @↑70%

CONDITIONING

FOR TIME

10-9-8-7-6-5-4-3-2-1

Burpee 

Push Up

Air Squat

TC 10'

WOD #1331 (Quinta, 11/06)

 WARM UP

3 Rounds

12 YWT Scapular Retraction

12 Push Up Plus

12 Plate GTOH

SKILL / STRENGTH

EMOM 10'

1. 6~10 Strict Pull Up

2. 45" Plank

CONDITIONING

3 Rounds FOR TIME

10 Pull Up

15 USA Kettlebell Swing @24/16

10 Sumo Deadlift High Pull @60/45

TC 10'

WOD #1330 (Quarta, 10/06)

 WARM UP

3 Rounds

8 Press

6 Thruster

24 Russian Twist

SKILL / STRENGTH

EMOM 10'

1. 10 Push Press @50/35

2. 12/9 Calories Row

CONDITIONING

Every 2'30" for 6 Rounds

A)

65 Double Under

30 Sit Up

B)

10 2xDumbbell Devil Press @20/14

10 Thruster 

WOD #1329 (Terça, 09/06)

 WARM UP

3 Rounds

20" Side Plank

12 Single Leg Hip Thrust

8 Atômic Sit Up

SKILL / STRENGTH

4 Rounds

8~10 Floor Press

10~12 Bent Over Row

20 Russian Twist 

CONDITIONING

2 Rounds

1' On / 1' Off

Bike

Toes to Bar

Box Jump

Walking Lunge

WOD #1328 (Segunda, 08/06)

 WARM UP

3 Rounds

8 Stiff

8 Back Squat

30" Weightes Plank

SKILL / STRENGTH

Every 1'45" for 10'30" (6 Rounds)

8 Back Squat @50%

5 High Vertical Jump

CONDITIONING

EMOM 12'

1. 5 Squat Clean @60/45

2. 15 Push Up

3. 8 Push Press

4. 12 Pull Up

WOD #1327 (Sexta, 05/06)

 WARM UP

3 Rounds

12 Shoulder Touch

20 Mountain Climber

12 YWT Scapular Retraction

20 Lunges

CONDITIONING

AMRAP 8'

18 USA Kettlebell Swing @24/16

15 Sit Up

12 BOx Jump

REST 2'

AMRAP 8'

30 Double Under

20 Air Squat

15 Push Up

REST 2'

AMRAP 8'

Máx Calories Row

WOD #1326 (Quarta, 03/06)

 WARM UP

4 Rounds

10 Squat therapy

12 Push Up

10 Plate GTOH

SKILL / STRENGTH

Squat Clean & Snatch

Movement and load warm up

CONDITIONING

EMOM 16'

1. 1 Squat Clean @↑80%

2. 1 Power Snatch @↑80%

3. Máx Calories Machine

WOD #1325 (Terça, 02/06)

 WARM UP

4 Rounds

10 Frankstein Walk

15 Russian Kettlebell Swing

16 Alternate Lunge

SKILL / STRENGTH

4 Rounds

12 Alternate Barbell Front Rack Lunge

20 Walking Lunge

Rest 2'

CONDITIONING

AMRAP 10'

18 USA Kettlebell Swing @24/16

12 Pull Up

6 HSPU

WOD #1324 (Segunda, 01/06)

 WARM UP

3 Rounds

10 Wall Angel

10 YWT Scapular Retraction

10 Push Up Plus

6 Press

SKILL / STRENGTH

EMOM 12'

1. 8 Push Press

2. 45" Plank

3. 15 Tuck Sit Up

CONDITIONING

Every 4' for 4 rounds

10 2xDumbbell Clean & Jerk @22/16

15 Box Jump Over

300m Row