Semana: 30/01/2017 – 04/02/2017
Segunda-feira, 30 de Janeiro de 2017
Midline conditioning
EMOM 10’
10 Montain Climb
10 Scissors
10 Sit Up
Ajuste de carga
Time Cap 5’
3×15 Deadlift
Strenght
Time Cap 10’
21-15-9
Deadlift (225/175lbs)
WOD
Time Cap 20’
21 Power Clean (135/85lbs)
3 Rope Climb
15 Power Clean (135/85lbs)
3 Rope Climb
9 Power Clean (135/85lbs)
3 Rope Climb
Terça-feira, 31 de Janeiro de 2017
Técnica Dobrada 15’
5 Rounds
PVC
10 Sots Press
10 Snatch Balance
10 Tall Snatch
Barbell’s Club
5 Rounds or 6’
3 Sots Press (75/45lbs)
5 Rounds or 6’
3 Snacth Balance (95/55lbs)
5 Rounds or 6’
3 Tall Snatch (115/75lbs)
WOD:
AMRAP 10’
6 Snatch (115/75lbs)
9 Box Dips
12 Pull up or 24 Ring Row
Quarta-feira, 1 Fevereiro de 2017
Mobilidade
3 Rounds
30”/30” Posterior de Ombro PVC
30”/30” Posterior de Coxa Elástico
30”/30” Super Crouch
Warm Up 10’
3 Rounds
12 Step Up
10/10/10 Row (Fracionado)
6 Hang Power Clean
*Ajustar carga na última volta.
WOD
EMOM 10’
6 Hang Power Clean (115/85lbs)
EMOM 10’
12/8kcal Row
EMOM 10’
12 Box Jump (24”/20”)
Quinta-feira, 2 de Fevereiro de 2017
Técnica e ativação muscular
5 Rounds or 10’
10 Front Squat
15” Estabilização nas Argolas
10 Step Up
* Calibrar na quarta e terceira volta.
Strenght
Time Cap 15’
15-15-15-3-3-3-3-3
Front Squat
Load 15 Reps: (185/125lbs)
Load 3 Reps: (225/155lbss)
WOD:
Time Cap 15’
45 “V” Sit
60 Mountain Climb
30 Ring Dips
30 Russian Kettlebell (32/24Kg)
30 Ring Dips
60 Mountain Climb
45 “V” Sit
Extra:
5 Rounds or 10’
12 Biceps Curl (45/35lbs)
12 High Row (45/35lbs)
Sexta-feira, 3 de Fevereiro de 2017
Gynastics
5 Rounds or 15’
10 Hollow
10 Hanging Leg Raises
10 Beat Swing
Técnica
5 Rounds or 15’
10 Educativos de T2B
5 Push Press*
10 Jump Jack Squat
*Ajastar carga nas duas últimas voltas.
WOD
12.3
As Many Reps Possible in 18 Minutes.
15 Box Jumps (24”/20”)
12 Push Press (115lbs/75lbs)
9 Toes-to-bar
Sábado, 4 de Fevereiro de 2017
Mobilidade
5 Rounds
45” Ombro sentado, 10”
45” Ombro na parede, 10”
45” Adomuca, 10”
WOD
5 Rounds or 20’
10 Pull Up
10 Push UP
400mts Run
ARMAP 10’
Burpee Air Squat
1/1 – 1/2 – 1/3 – 1/4 – 1/5 …
As Many Reps of Squat As Possible.
