Terça-feira, 18 de junho de 2019.
EMOM 30’
Minuto 1: 12 Pistol
Minuto 2: Snatch Complex
Minuto 3: 3 a 5 Weighted Strict Pull Up 25/15lbs

Snatch Complex
1 Snatch High Pull
2 Hang Power Snatch
3 Overhead Squat 135/95lbs

Segunda-feira, 17 de junho de 2019.
Score: Repetition

AMRAP in 7’
3-6-9-12-15-18 … as it goes
Power Clean 135/95lbs
Toe to Bar

EMOM 10’
Minuto 1: 9 Front Squat 135/95lbs
Minuto 2: 12 Box Jump 24/20in

TABATA
Push Up (10” Rest – Superman)

PROGRAMAÇÃO DA SEMANA

Segunda-feira, 17 de junho de 2019.

Score: Repetition

AMRAP in 7’

3-6-9-12-15-18 … as it goes

Power Clean 135/95lbs

Toe to Bar

EMOM 10’

Minuto 1: 9 Front Squat 135/95lbs

Minuto 2: 12 Box Jump 24/20in

TABATA

Push Up (10” Rest – Superman)

Terça-feira, 18 de junho de 2019.

EMOM 30’

Minuto 1: 12 Pistol

Minuto 2: Snatch Complex

Minuto 3: 3 a 5 Weighted Strict Pull Up 25/15lbs

Snatch Complex

1 Snatch High Pull

2 Hang Power Snatch

3 Overhead Squat 135/95lbs

Quarta-feira, 19 de junho de 2019.

Score: TIME

Time Cap 30’

Buy In: 800mts RUN

21-15-9

Deadlift 225/155lbs

Burpees

Then

3 Rounds

10 Shoulder to Overhead 135/95lbs

3 Rope Climb

Quinta-feira, 20 de junho de 2019.

Score: TIME

Time Cap 35’

Buy In:

5 Rounds

10 Russian Kettlebell Swing 24/16kg

20 Jump Lunges

30 Sit Ups

Then

50-40-30-20-10

Wall Ball 20/14lbs

Double Unders (Single Unders 3X)

Buy Out: 500mts Row

Sexta-feira, 21 de junho de 2019.

Score: Time

Time Cap 25’

Buy In: 15 Hang Snatch Squat 155/105lbs

21-15-9

Calories Row

Ring Dips

Push Up

Buy Out: 15 Hang Squat Clean 155/105lbs

Sábado, 22 de junho de 2019.

Score: Time

Time Cap 30’

3 Rounds

400mts RUN

21 Box Jump 24/20in

15 Pull Up

Then

5 Rounds

15 Sumô Deadlift High Pull

15 Push Press 75/55lbs

Sábado, 08 de junho de 2019.
Score: TIME

TIME CAP 10’
7 Rounds
7 Hang Power Clean 155/105lbs
7 Handstand Push Up

Sexta-feira, 07 de junho de 2019.
Score: TIME

TIME CAP 10’
21-15-9
Deadlift 225/155lbs
Ring Dips

Quinta-feira, 06 de junho de 2019.
TIMED ROUND

5 Rounds – 4’/Round
7 Front Squat 185/135lbs
450/400mts ROW
30 Sit Ups

Quarta-feira, 05 de junho de 2019.
Score: TIME

TIME CAP 30’
2000mts ROW
90 Push Press 95/65lbs
30 Bar Muscle Up

Terça-feira, 04 de junho de 2019.
Score: Repetition
AMRAP in 15’
6 Hang Power Snatch 135/95lbs
9 Box Jump 30/24in
12 American Kettlebell Swing

Segunda-feira, 03 de junho de 2019.
Score: TIME

TIME CAP 35’
10 Burpees
2 Power Clean 185/135lbs
10 Wall Ball 20/14lbs

15 Burpees
4 Power Clean 185/135lbs
20 Wall Ball 20/14lbs

20 Burpees
6 Power Clean 185/135lbs
30 Wall Ball 20/14lbs

25 Burpees
8 Power Clean 185/135lbs
40 Wall Ball 20/14lbs

30 Burpees
10 Power Clean 185/135lbs
50 Wall Ball 20/14lbs

PROGRAMAÇÃO DA SEMANA (03/06/2019 – 08/06/2019)
Segunda-feira, 03 de junho de 2019.
Score: TIME

TIME CAP 35’
10 Burpees
2 Power Clean 185/135lbs
10 Wall Ball 20/14lbs

15 Burpees
4 Power Clean 185/135lbs
20 Wall Ball 20/14lbs

20 Burpees
6 Power Clean 185/135lbs
30 Wall Ball 20/14lbs

25 Burpees
8 Power Clean 185/135lbs
40 Wall Ball 20/14lbs

30 Burpees
10 Power Clean 185/135lbs
50 Wall Ball 20/14lbs

Terça-feira, 04 de junho de 2019.
Score: Repetition
AMRAP in 15’
6 Hang Power Snatch 135/95lbs
9 Box Jump 30/24in
12 American Kettlebell Swing

Quarta-feira, 05 de junho de 2019.
Score: TIME

TIME CAP 30’
2000mts ROW
90 Push Press 95/65lbs
30 Bar Muscle Up

Quinta-feira, 06 de junho de 2019.
TIMED ROUND

5 Rounds – 4’/Round
7 Front Squat 185/135lbs
450/400mts ROW
30 Sit Ups

Sexta-feira, 07 de junho de 2019.
Score: TIME

TIME CAP 10’
21-15-9
Deadlift 225/155lbs
Ring Dips

Sábado, 08 de junho de 2019.
Score: TIME

TIME CAP 10’
7 Rounds
7 Hang Power Clean 155/105lbs
7 Handstand Push Up