Barbell’s Club 31052016
1st drill
3 rounds
3 muscle snatch
3 sots press
2nd drill
3 rounds
3 power snatch
3 overhead squat
3rd drill
3 rounds
3 snatch press balance
3 hang snatch (squat)
4th drill
5X6 snatch
Extra: rope climb
Barbell’s Club 31052016
1st drill
3 rounds
3 muscle snatch
3 sots press
2nd drill
3 rounds
3 power snatch
3 overhead squat
3rd drill
3 rounds
3 snatch press balance
3 hang snatch (squat)
4th drill
5X6 snatch
Extra: rope climb
Title: CF198 30052016
AMRAP in 20′
Clusters 155/105lbs
Burpees a cada 5′
Avançado: 20
Intermediário: 15
Iniciantes: 10
Score: reps (cluster)
Semana 30/05-04/06
Segunda-feira 30/05/2016
Title: CF198 30052016
AMRAP in 20′
Clusters 155/105lbs
Burpees a cada 5′
Avançado: 20
Intermediário: 15
Iniciantes: 10
Score: reps (cluster)
Terça-feira 31/05/2016
Barbell’s Club 31052016
1st drill
3 rounds
3 muscle snatch
3 sots press
2nd drill
3 rounds
3 power snatch
3 overhead squat
3rd drill
3 rounds
3 snatch press balance
3 hang snatch (squat)
4th drill
5X6 snatch
Extra: rope climb
Quarta-feira 01/06/2016
30 kettlebell swing (russian) 32/24kg
Then:
5 rounds
9 box jump 30/24
9 deadlift 275/185lbs
9 pull complex*
Then:
30 kettlebell swing (russian)
*Pull Up complex:
Avançado – 3 toe to bar, 3 chest to bar pull up
Intermediário: 3 toe to bar, 3 pull Up, 3 chest to bar pull up
Iniciantes: 3 kness raise, 6 ring row
Quinta-feira 02/06/2016
15 front squat 155/105lbs
Then:
6 rounds
10 pistol
5 shoulder to overhead 155/105lbs
30 double unders
Then:
15 front squat 155/105lbs
Extra: handstand walk
Sexta-feira 03/06/2016
3 rounds
1000mts row
15 back squat 225/155lbs
50 sit up
Sábado 04/06/2016
60 overhead lunges (20/14lbs ball)
Helen
3 rounds
400mts run
21 kettlebell swing (american) 32/24kg
12 pull ups
Elizabeth
21-15-9
Power clean 135/95lbs
Ring dips
CF198 26052016
30 pistol
15 Snatch (squat)
30 Box jump
15 cluster
30 chest to bar pull ups
15 overhead lunges
30 burpees
15 overhead lunges
30 chest to bar pull ups
15 cluster
30 Box jump
15 Snatch (squat)
30 pistol
Score: time
Barbell’s Club 25052016
5X6 Power Clean
5X6 Clean
3X5 Front Squat
3X5 Back Squat
Extra: 300 double unders
Terça-feira 24/05/2016
CF198 24052016
2 rounds:
EMOM 6′
5 thrusters/min
95/65lbs
EMOM 6′
Cyndi/min – avançado
Cyndi/1’30”-intermediário
Cyndi/2′-iniciantes
Cyndi=5 Pull ups, 10 push ups, 15 air squat
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Title: CF198 23052016
AMRAP in 25′
12 pistols
12 sumo deadlift high pull 75/55lbs
12 box jump
12 ring dips
12 calories row
Score: reps