WOD #1409 (Quinta, 01/10)

WARM UP

3 Rounds

5 Inchworm

10 Frankstein Walk

20 Russian Twist

30 Mountain Climb

SKILL / STRENGTH

6 Rounds

4~6 Romenian Deadlift

10~12 Barbell Hip Thrust

CONDITIONING

FOR TIME

100 Double Under

20 Sumo Deadlift High Pull @50/35

80 Double Under

15 Shoulder to Overhead

60 Double Under

10 Ground to Overhead

TC 10'

WOD #1408 (Quarta, 30/09)

WARM UP

3 Rounds

15 Ring Row

20 Mountain Climb

20 Hollow Rock

15 Plate GTOH

SKILL / STRENGTH

EMOM 12'

1. 15 Tuck Sit Up

2. 10~12 Zombie Crunch

3. 45" Plank

CONDITIONING

Every 2'30" for 5 rounds

10 Box Jump Over

15 Push Up

20 Air Squat

WOD #1407 (Terça, 29/09)

WARM UP

3 Rounds

20" Handstand Hold

10 Plate HALO

10 Plate Overhead Squat

20 Shoulder Touch

SKILL / STRENGTH

Every 1'15" for 8 rounds

1 Power Snatch @↑60%

1 Hang Squat Snatch

1 Overhead Squat

CONDITIONING

EMOM 15'

1. 45" Row

2. 6 Squat Snatch @60%

3. 20 Sit Up

WOD #1406 (Segunda, 28/09)

WARM UP

3 Rounds

15 Hollow Rock

6 Scapular Pull Up

6 Kipping

6 Nordic Curl

10 Goblet Squat

SKILL / STRENGTH

Every 2' for 5 Rounds

10/8/6/4/4 Deadlift @↑60%

5-8 Strict Pull Up

CONDITIONING

AMRAP 16' (Dupla)

12 Deadlift @100/80

18 Pull Up

24 Burpee Over Bar

WOD #1405 (Sexta, 25/09)

WARM UP

3 Rounds

10 Plate Shoulder Abduction

10 Plate HALO

10 Wall Angel

20 Shoulder Touch

SKILL / STRENGTH

6 Rounds

Hang Power Snatch

8/8/6/6/4/4 @↑60%

*Unbroken

CONDITIONING

FOR TIME

100 Double Under

50 Dumbbell Snatch @22/16

100 Double Under

30 Dumbbell Thruster

TC 11'

WOD #1404 (Quinta, 24/09)

WARM UP

2 Rounds

5 Inchworm

10 Plank Toes Touch

3 Rounds

10 Stiff

3 Muscle Clean

1 Front Squat

SKILL / STRENGTH

6 Rounds

Hang Power Clean 

8/8/6/6/4/4 @↑60%

*Unbroken

CONDITIONING

AMRAP 12' (Dupla)

One round each

150m Row

5 Hang Power Clean @60/45

10 Pull Up

WOD #1403 (Quarta, 23/09)

 WARM UP

Alternate Tabata 1

Air Squat

Handstand Hold

Alternate Tabata 2

Hand Release Push Up

Squat Hold

SKILL / STRENGTH

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 #1402 (Terça, 22/09)

 WARM UP

3 Rounds

12 YWT Scapular Retraction

12 Push Up Plus

12 Plate GTOH

SKILL / STRENGTH

5 Rounds

8 Floor Press

30" Straight Arm Plank

Max Chin Hold

CONDITIONING

FOR TIME

50 Wall Ball @20/14

25 WB Box Step Over

40 Wall Ball

20 Box Jump

30 Wall Ball

15 Burpee Box Step Over

TC 11'

WOD #1401 (Segunda, 21/09)

 WARM UP

3 Rounds

12 Back Rack Lunge

8 Good Morning

12 Goblet Squat

8 Sprawl

SKILL / STRENGTH

EMOM 10'

1. 8~10 Barbell Box Step Up

2. 24 Russian Twiat

CONDITIONING

4 Rounds FOR TIME

Round 1 and 3 - 400m Row*

Round 2 and 4 - 12/9 Calories Bike*

*One Round of Cindy after cardio Every Round.

TC 12'

WOD #1400 (Sexta, 18/09)

 WARM UP

3 Rounds

8 Med Ball Clean

16 Mountain Climb

32 JUmping Jack

SKILL / STRENGTH

Every 45" for 8 rounds

1 High Hang Power Clean

1 Hang Power Clean

1 Squat Clean

CONDITIONING

5 Rounds FOR TIME

8 Power Clean @60/45

6 Front Squat

30 Double Under

TC 9'

WOD #1399 (Quinta, 17/09)

WARM UP

3 Rounds

20" Handstand Hold

20 Shoulder Touch

20" Hollow Hold

SKILL / STRENGTH

Shoulder Press

4x6 @60%

Push Press

3x3 @80%

CONDITIONING

AMRAP 12' (Dupla)

40 STOH @50/35

30 Calories Row

WOD #1398 (Quarta, 16/09)

 WARM UP

4 Rounds

10 Good Morning

10 Lunges

20" Side Plank

SKILL / STRENGTH

Deadlift

6/4/2/2/2

@70/75/80~90%

CONDITIONING

EMOM 12'

1. 5 Deadlift @100/80

2. 12~15 Burpee Over Bar

3. 12~15 Toes to Bar

WOD #1397 (Terça, 15/09)

 WARM UP

Every 30" for 6 rounds

12~15 Air Squat

8~12 Push Up

10~12 Russian Kettlebell Swing

SKILL / STRENGTH

Thruster

4x5 @70%

Rest 3'

2x3 @80%

*From Rack

CONDITIONING

3 Rounds FOR TIME

10 Thruster @50/35

15 Box Jump 

TC 9'

WOD #1396 (Segunda, 14/09)

WARM UP

3 Rounds

10 Scapular Push Up

10 W Scapular Retraction

10 Ring Row

5 Muscle Snatch

5 Snatch Balance

SKILL / STRENGTH

4 Rounds

10/8/6/4

Power Snatch @↑60%

Strict Pull Up

CONDITIONING

AMRAP 12'

50 Double Under

12 Pull Up

12 Hang Power Snatch @40/30

12 V-Up

WOD #1395 (Sexta, 11/09)

WARM UP

3 Rounds

12 Hollow Rock

10 Tuck Sit Up

10 Goblet Squat

12 Arch Rock

SKILL / STRENGTH

Toes to Bar

Practice

CONDITIONING

FOR TIME

Buy in: 2001m Row

Then, 9 Rounds:

11 Toes to Bar

11 Power Clean @40/30

11 Wall Ball @20/14

TC 26'

WOD #1394 (Quinta, 10/09)

WARM UP

3 Rounds

20 Walking Lunge

10 Sprawl

10 Split Stance Lateral Ball Throw (each)

20 Mountain Climb

SKILL / STRENGTH

EMOM 12'

1. 12 Zombie Crunch

2. 30 Russian Twist

3. 45" Plank

CONDITIONING

6 Rounds FOR TIME

24 Air Squat

20 Push Up

16 Front Rack Barbell Lunge @40/30

12 Bent Over Row

TC 14'

WOD #1393 (Quarta, 09/09)

WARM UP

3 Rounds (15"/10")

Air Squat

Side Plank (right)

Plate GTOH

Side Plank (left)

Hollow Hold

SKILL / STRENGTH

6 Rounds

FRONT SQUAT

12/8/4/2/2/2 @60~90%

Rest 1~2'

CONDITIONING

15 Rounds FOR TIME

15 Double Under

5 Thruster @40/30

TC 12'

WOD #1392 (Terça, 08/09)

WARM UP

3 Rounds

20" Handstand Hold

10 Wall Angel

10 Plate HALO

10 Ring Row

5 Inchworm Push Up

SKILL / STRENGTH

HSPU

Practice

CONDITIONING

EMOM 30'

1. 10 Pull Up + Max Burpee

2. Rest

3. Max Calories Bike

4. Rest

5. 10 HSPU + Máx Box Jump

6. Rest

WOD #1391 (Sexta, 04/09)

 WARM UP

3 Rounds

20 Mountain Climb

15 Plate GTOH

20 Jumping Jack

16 Goblet Lunge

CONDITIONING

FOR TIME (Pair)

100 Calories Row

100 2xDumbbell Devil Press @16/12

100 Calories Bike

100 2xDumbbell Lunges

TC 30'

WOD #1390 (Quinta, 03/09)

 WARM UP

Clean Practice

SKILL / STRENGTH

Every 1'30" for 6 Rounds

1 Power Clean

2 Front Squat

1 Hang Clean

CONDITIONING

EMOM 16'

1. 35 Double Under

2. 20 Push Up

3. 8 Hang Power Clean @60/45

4. 24 Sit Up

WOD #1389 (Quarta, 02/09)

 WARM UP

3 Rounds

10 Stiff

10 High Pull

10 Ring Row

10 Scapular Pull Up

10 Jump Squat

SKILL / STRENGTH

EMOM 10'

1. 6~8 Sumo Deadlift High Pull

2. 45" Weighted Plank

CONDITIONING

3 Rounds FOR REPS

1min / 45sec / 30sec

Deadlift @70%

Strict Pull Up

Box Jump

*Rest 30" between exercises