PROGRAMA DE 12 SEMANAS – B

SEMANA 1
Programação de 30/04/2018 – 05/05/2018
Segunda-feira, 30 de abril de 2018.
Title: Elizabeth
Score: Time
ELIZABETH (time cap 10’)
21-15-9
Clean
Ring Dips

Terça-feira, 01 de maio de 2018
FERIADO

Quarta-feira, 02 de maio de 2018.
Title: METCON02052018
Score: No Score
5 Rounds
450/400mts Row (time cap: 2’30”)
2 Rounds – 30 Double Unders/30 Scissor (time cap: 2’30”)
2 Rounds – 5 Burpees/10 Box Jump 24/20in (time cap: 2’30”)

Quinta-feira, 03 de maio de 2018.
Title: UPPER BODY03052018
Score: Timed Round
5 Rounds (5’/Round)
10 Pull Up
15 Push Up
20 Sit Up
30 Jump Lunges

Sexta-feira, 04 de maio de 2018.
Title: HEAVYPULL 04052018
Score: Time (Row)

2500/2000mts Row (Time Cap: 10’)
EMOM 10’ – 9 Deadlift 225/155lbs
5 Rounds (Time Cap: 10’) – 15 Russian Kettlebell Swing 24/16kg, 10 Box Jump

Sábado, 05 de maio de 2018.
Title: HEAVY DAY05052018
Score: No Score

EMOM 10’
Para Cada Minuto Fazer:
Squat Clean
Hang Cluster
Thruster
2 Split Jerk (leading foot)
95/65lbs

HEAVY DAY
5X5 Back Squat (2’/Round)

CrossFit

Heavy

BY 26 abril 2018

Quinta-feira, 26 de abril de 2018.
Title: HEAVY DAY 26042018
Score: No Score

EMOM 10’
3 Hang Squat Clean 185/135lbs – 80/60kg

Front Squat (2’/Round)
5X9 185/135lbs – 80/60kg

Quarta-feira, 25 de abril de 2018.
Title: HEAVY PULL 25042018
Score: Time

2 Rounds of ALL (Time Cap: 30’)

3 Rounds
400mts Run
1 Legless Rope Climb

3 Rounds
5 Deadlift 225/155lbs
10 Box Jump 24/20in

CrossFit

METCON

BY 24 abril 2018

Terça-feira, 24 de abril de 2018.
Title: METCON 24042018
Score: No Score

2000mts Row – Time Cap: 10’

Time Cap: 10’
10-20-30-40-50
Double Unders
Jump Lunges

10 CYNDI (time cap: 10’)
5 Pull Up, 10 Push Up, 15 Air Squat

SEMANA 12
Programação da Semana 23/04/2018 – 28/04/2018
Segunda-feira, 23 de abril de 2018.
Title: HEAVY DAY 23042018
Score: Time

WOD – Time Cap: 20’
5 Rounds
250/200mts Row
10 Thrusters 45/35lbs
30 Sit Ups

HEAVY DAY
5X6 Back Squat (2’/Round)

Terça-feira, 24 de abril de 2018.
Title: METCON 24042018
Score: No Score

2000mts Row – Time Cap: 10’

Time Cap: 10’
10-20-30-40-50
Double Unders
Jump Lunges

10 CYNDI (time cap: 10’)
5 Pull Up, 10 Push Up, 15 Air Squat

Quarta-feira, 25 de abril de 2018.
Title: HEAVY PULL 25042018
Score: Time

2 Rounds of ALL (Time Cap: 30’)

3 Rounds
400mts Run
1 Legless Rope Climb

3 Rounds
5 Deadlift 225/155lbs
10 Box Jump 24/20in

Quinta-feira, 26 de abril de 2018.
Title: HEAVY DAY 26042018
Score: No Score

EMOM 10’
3 Hang Squat Clean 185/135lbs – 80/60kg

Front Squat (2’/Round)
5X9 185/135lbs – 80/60kg

Sexta-feira, 27 de abril de 2018.
Title: METCON 27042018
Score: Rounds

IN – TABATA Burpees

AMRAP in 15’
250/200mts Row
12 Push Press 75/55lbs – 35/25kg
9 Ring Dips

OUT – TABATA Sit Ups

Sábado, 28 de abril de 2018.
Title: Chipper 28042018
Score: Time
CHIPPER – Time Cap: 35’
800mts Run
15 Power Snatch 135/95lbs – 60/40kg
30 Box Jump 24/20in
400mts Run
30 Deadlift 135/95lbs – 60/40kg
100 Double Unders or 300 Single Unders
30 Deadlift 135/95lbs – 60/40kg
400mts Run
30 Box Jump 24/20in
15 Power Snatch 135/95lbs – 60/40kg
800mts Run

“This workout was powered by C.O.G”IMG_0558

Sábado, 21 de abril de 2018.
2 AÇÃO DE RESPONSABILIDADE SOCIAL
Box Academia & Clínica Paula Cavalini
Local: Box Academia (Rua Padre Manoel de Paiva 198 – Bairro Jardim/Santo André)
Data: Sábado, 21 de abril de 2018.
Horário: 8:30 – 12:30

ATIVIDADES

Clínica Paula Cavalini
“Avaliações GRATUITAS”
SCANNER CORPORAL – Gordural Corporal, Massa Magra e Idade Metabólica
ENDOCRINOLOGISTA – Breve Consulta sobre os resultados do scanner corporal
DERMATOLOGISTA – Análise de pele para tratamentos estéticos

“Os atendimentos serão por feitos ordem de chegada das 8:30 as 11hs”

Tatame
9HS – Muay Thai
10HS – Aula de Defesa Pessoal para Mulheres
11HS – Jiu-Jitsu

CROSSFIT198
11HS – SUPER TABATA (Kids & Adultos)

CrossFit

In & Out

BY 20 abril 2018

Sexta-feira, 20 de abril de 2018.
Title: CTM 20042018
Score: Repetition

IN
5 Rounds
9 Power Snatch 75/55lbs – 35/25kg
30 Double Unders

Then
5 Rounds
400mts Run
Maxímo Pull Up

OUT
5 Rounds
9 Power Snatch 75/55lbs – 35/25kg
30 Double Unders

CrossFit

Heavy Day

BY 18 abril 2018

Quarta-feira, 18 de abril de 2018.
Title: SQUAT 18042018
Score: Load
5X6 Front Squat 225/155lbs – 100/70kg
5X9 Back Squat 225/155lbs – 100/70kg
5X12 Lunges 135/95lbs – 60/40kgIMG_0535