WOD #1367 (Sexta, 31/07)

 WARM UP

3 Rounds

12 Plate HALO

10 Plate GTOH

10 Scapular Pull Up

8 Wall Angel

6 Kettlebell Military Press

CONDITIONING

AMRAP 35" (TRIO)

14/11 Calories Row

10/8 Calories Bike

16 ALternating Dumbbell Snatch @22/16

20 Goblet Squat

*Each person performs one exercise, following a sequence:

Rd1 - a-b-c-a

Rd2 - b-c-a-b

Rd3 - c-a-b-c

and keep following until time runs out.

WOD #1366 (Quinta, 30/07)

 WARM UP

3 Rounds

5 Stiff

5 Bent Over Row

5 Front Squat

10 Back Rack Lunge

SKILL / STRENGTH

FRONT SQUAT

10-7-5-3-1-1-1 @60~101%

Rest as need

CONDITIONING

Every 2'30" for 4 Rounds

12 Box Jump Over

9 Hang Power Clean @50/35

6 Toes to Bar

3 Thruster

WOD #1365 (Quarta, 29/07)

 WARM UP

3 Rounds

1 Wall Walk

10 Sprawl

10 Jump Squat

10 Press

SKILL / STRENGTH

5 Rounds

20 Walking Lunge

10~12 HSPU

8~10 Atomic Sit Up

CONDITIONING

AMRAP 10'

50 Double Under

25 Wall Ball @20/14

12 Pull Up

WOD #1364 (Terça, 28/07)

 WARM UP

10 Rounds

10 Plate HALO

12 Plate GTOH

12 Shoulder Abduction

20 Mountain Climb

SKILL / STRENGTH

EMOM 12'

1. 8~10 Z Press

2. 10~12 Kb Box Step Over

3. 12~15 Zombie Crunch

CONDITIONING

4 Rounds of AMRAP 3'

14/10 Calories Bike

10 Power Snatch @40/30

Máx Burpee Over Bar

REST 1'

WOD #1363 (Segunda, 27/07)

WARM UP

4 Rounds

45" Plank

12 GTOH

10 Single Arm Ring Row

8 Sprawl

SKILL / STRENGTH

EMOM 12'

1. 12 Bent Over Row

2. 20 USA Kettlebell Swing

3. 30 Russian Twist

CONDITIONING

EMOM 12'

1. 15/12 Calories Row

2. 25 Sit Up

3. 14 2xDumbbell Renegade Row

WOD #1362 (Sexta, 24/07)

 WARM UP

3 Rounds

10 Squat Therapy

5 Muscle Snatch

5 Press BTN

5 Overhead Squat

SKILL / STRENGTH

Every 1'30" for 6 Rounds

1 Power Snatch @↑50%

2 Hang Squat Snatch

6 Back Rack Barbell Lunge

CONDITIONING

FOR TIME

30 Power Snatch @40/30

30 Pull Up

30 Tuck Up

30 Box Jump

30 SDHP

30 Burpee Over Bar

TC 13'

WOD #1361 (Quinta, 23/07)

 WARM UP

3 Rounds

6 Nordic Curl

8 Inchworm

10 Toes to Kettlebell

12 Pull Up

SKILL / STRENGTH

EMOM 10'

1. 6 Deadlift @↑60%

2. 50" Plank

CONDITIONING

3 Rounds FOR TIME

4000m ROW

16 2xDumbbell Box Step Over @20/14

40 Double Under

TC 11'

WOD #1360 (Quarta, 22/07)

 WARM UP

3 Rounds

10 YWT Scapular Retraction

20 Floor Hip Thrust

15 Side Plank w/ Rotation

SKILL / STRENGTH

Every 3' for 4 Rounds

10 V-Up

20 RSS Twist

30 Flutter Kicks

20 Superman

CONDITIONING

5 Rounds of 1'30"

10/8 Calories Bike

12 USA Kettlebell Swing @24/16

Máx Burpee

REST 1'30"

WOD #1359 (Terça, 21/07)

 WARM UP

3 Rounds

10 Wall Angel

12 Reverse Lunge (each)

6 Kettlebell Windmill Press (each)

10 Goblet Squat

SKILL / STRENGTH

PUSH PRESS

10-7-5-3-1-1-1 @60~101%

Rest as need

CONDITIONING

Every 3' for 5 Rounds

10 Shuttle Run

14 Dumbbell Hang Snatch @22/16

18 Wall Ball @22/14

WOD #1358 (Segunda, 20/07)

WARM UP

Squat Clean & Press 

SKILL / STRENGTH

Every 30" for 12 Rounds

1 Squat Clean @60%

Squat Clean Ladder

6-4-2-1-1-1 @↑60%

Rest 1'~2'

CONDITIONING

"FRAN"

21-15-9

Thruster @40/30

Pull Up

TC 10'

WOD #1357 (Sexta, 17/07)

 WARM UP

4 Rounds

12 Plate GTOH

40" Plank

12 Jump Squat

2 Wall Walk

CONDITIONING

AMRAP 30' (PAIRS)

8 2xDumbbell Thruster @22/16

12 Toes to Bar

300m Row

12 2xDumbbell Box Step Over

18 Wall Ball @20/14

*Each person performs one exercise, following a sequence:

Rd1 - a-b-a-b-a

Rd2 - b-a-b-a-b

Rd3 - a-b-a-b-a

and keep following until time runs out.

WOD #1356 (Quinta, 16/07)

WARM UP

Snatch Practice

SKILL / STRENGTH

Every 1'15" for 8 Rounds

3-Position Snatch @60%

10 Med Ball Sit Up

CONDITIONING

FOR TIME

15-12-9-6-3

Power Snatch @40/30

Box Jump Over

Burpee

TC 10'

WOD #1355 (Quarta, 15/07)

 WARM UP

3 Rounds

12 Goblet Squat

15 Russian Swing

20 Shoulder Taps

SKILL / STRENGTH

BACK SQUAT

10-7-5-3-1-1-1 @60~101%

Rest as need

CONDITIONING

EMOM 12'

1. 10/8 Calories Bike

2. 15 Hand Release Push Up

3. 12 Pistol Squat

WOD #1354 (Terça, 14/07)

 WARM UP

4 Rounds

30 Floor Hip Thrust

20 Reverse Lunge

10 Muscle Clean

SKILL / STRENGTH

4 Rounds

8 Sumo Deadlift High Pull

Rest 1'

Every 45" for 6 Rounds

3 Squat Clean @↑60%

CONDITIONING

4 Rounds FOR TIME

20 Front Rack Kettlebell Lunge @24/16

15 USA Swing 

10 Hang Power Clean @60/45

TC 11'

WOD #1353 (Segunda, 13/07)

WARM UP

3 Rounds

10 Ring Row

10 Push Up

10 Plate HALO

10 Wall Angel

SKILL / STRENGTH

Every 2' for 5 rounds

6 Push Jerk @↑60%

6~8 Pull Up

CONDITIONING

AMRAP 12'

8 STOH @60/45

10 Calories Bike

12 Pull Up

25 Double Under 

WOD #1352 (Sexta, 10/07)

 WARM UP

4 Rounds

10 Alternate HALO

20 Jumping Jack

10 Ring Row

20 Air Squat

CONDITIONING

EMOM 30'

1. 13/10 Calories Bike

2. 25 Sit Up

3. 30" Wall Sit

4. 15/11 Calories Row

5. 15 Plate GTOH @20/15

WOD #1351 (Quinta, 09/07)

WARM UP

3 Rounds

20" Handstand Hold

6 Good Morning

8 Straight Arm Front Squat

10 Bent Over Row

SKILL / STRENGTH

4 Rounds

6/6 Bulgarian Squat

3~6 Strict Pull Up

CONDITIONING

5 Rounds FOR TIME

3 HSPU

6 Deadlift @100/75

12 Pull Up

24 Double Under

TC 13'

WOD #1350 (Quarta, 08/07)

WARM UP

4 Rounds

5 Snatch Deadlift

5 Muscle Snatch

5 Snatch Balance

5 Overhead Squat

SKILL / STRENGTH

EMOM 12'

1. 6 Power Snatch @60% *TG

2. 5 Overhead Squat

3. 15 V-Up

CONDITIONING

AMRAP 11'

3 Squat Snatch @60/45

6 Burpee Box Jump Over

9 Toes to Bar

WOD #1349 (Terça, 07/07)

 WARM UP

3 Rounds

20 Alternate V-Up

20" Arch Position

10 Push Up Plus

10 Kettlebell Swing Reverse Lunge

SKILL / STRENGTH

4 Rounds

20 Russian Twist

15" Box L-Sit

10 Defict Push Up

CONDITIONING

EMOM 16'

1. 12/9 Calories Bike

2. 15 Wall Ball @20/14

3. 15/12 Calories Row

4. Rest

WOD #1348 (Segunda, 06/07)

 WARM UP

3 Rounds

8 Single Arm Ring Row

10 Push Up

20 Mountain Climb

10 Air Squat

SKILL / STRENGTH

EMOM 12'

1. 6 Front Squat @60%

2. 2 Power Clean + 5 Press

CONDITIONING

FOR TIME

30 Clean & Jerk @60/45

*Every break 2 Wall Walk + 6 Box Jump Over

TC 9'

WOD #1347 (Sexta, 03/07)

 WARM UP

3 Rounds

10 Deadlift Snatch Grip

8 Snatch High Pull

6 Muscle Snatch

6 Press BTN

6 Overhead Squat

SKILL / STRENGTH

EMOM 16'

1. 1 Snatch COMPLEX @60%

2. 10~12 Kettlebell Step Up

3. 10 Pull Up

4. 10~12 Kettlebell Box Step Up

CONDITIONING

FOR TIME

15-12-9 Power Snatch @50/35

15-12-9 Burpee Box Jump

TC 12'

WOD #1346 (Quinta, 02/07)

 WARM UP

3 Rounds

12 Ring Row

12 Push up

20 Russian Twist

10 Front Squat

10 Push Press

CONDITIONING

4 Rounds of 4' AMRAP  of:

A)

700m Row

Máx Thruster @60/45

REST 1'

B) 

1.400m Bike

Máx Toes to Bar

REST 1'