Quinta-feira, 31 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
15 Calories ROW
10 Step Up 95/65lbs – 20in
20 V Sit Up
Then
10-9-8-7-6-5-4-3-2-1
Pull Up
Box Jump 20in
Sit Up

Quarta-feira, 30 de outubro de 2019.
Score: ROUNDS

EMOM 15’
Minuto 1: 5 Deadlift 275/185lbs
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Pistols 16/08kg

AMRAP in 10’
9 Burpees
30 Double Unders or 60 Single Unders

Terça-feira, 29 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
12 Calories ROW
6 Push Jerk 155/105lbs
24 Sit Ups
Then
5 Rounds
9 Hang Power Clean 155/105lbs
9 Ring Dips
9 Push Up

Segunda-feira, 28 de outubro de 2019.
Score: TIME

EMOM 10’
Minuto 1: 3 Power Snatch 155/105lbs
Minuto 2: 12 Box Jump 24/20in

3 Rounds or 20’
400mts RUN
7 Front Squat 155/105lbs
15 Toe to Bar

PROGRAMAÇÃO DA SEMANA (28/10/2019 – 02/11/2019)
Segunda-feira, 28 de outubro de 2019.
Score: TIME

EMOM 10’
Minuto 1: 3 Power Snatch 155/105lbs
Minuto 2: 12 Box Jump 24/20in

3 Rounds or 20’
400mts RUN
7 Front Squat 155/105lbs
15 Toe to Bar

Terça-feira, 29 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
12 Calories ROW
6 Push Jerk 155/105lbs
24 Sit Ups
Then
5 Rounds
9 Hang Power Clean 155/105lbs
9 Ring Dips
9 Push Up

Quarta-feira, 30 de outubro de 2019.
Score: ROUNDS

EMOM 15’
Minuto 1: 5 Deadlift 275/185lbs
Minuto 2: 15 Wall Ball 20/14lbs
Minuto 3: 10 Pistols 16/08kg

AMRAP in 10’
9 Burpees
30 Double Unders or 60 Single Unders

Quinta-feira, 31 de outubro de 2019.
Score: TIME

Time Cap 30’
5 Rounds
15 Calories ROW
10 Step Up 95/65lbs – 20in
20 V Sit Up
Then
10-9-8-7-6-5-4-3-2-1
Pull Up
Box Jump 20in
Sit Up

Sexta-feira, 01 de novembro de 2019.

BARBELLS CLUB
EMOM 10’
Minuto 1: 3 Hang Power Snatch 155/105lbs
Minuto 2: 3 Power Jerk 155/105lbs

EMOM 10’
Para cada minuto
Clean High Pull
Hang Power Clean
Hang Squat Clean
Front Squat

Sábado, 02 de novembro de 2019.
Score: TIME

Time Cap 35’
3 Rounds
400mts RUN
21 American Kettlebell Swing 24/16kg
12 Handstand Push Up
Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs
Then
50 Burpees Box Jump Over

Sábado, 19 de outubro de 2019.

Score: ROUNDS

CLÍNICA DE “PULL UP”

Kipping & Butterfly Pull Up

Coach Cauê Oliveira

WOD

Benchmark CYNDI

AMRAP in 20’

5 Pull Up

10 Push Up

15 Air Squat

Sexta-feira, 18 de outubro de 2019.

No Score

EMOM 10’

Para Cada Minuto

Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance 135/95lbs

1000mts ROW or 5’

EMOM 5’

10 Deadlift 225/155lbs

EMOM 5’

10 Ring Dips

Quinta-feira, 17 de outubro de 2019.

Score: TIME

Time Cap 30’

40 Burpees

10 Back Squat 225/155lbs

30 Burpees

10 Back Squat 225/155lbs

20 Burpees

10 Back Squat 225/155lbs

10 Burpees

150 Sit Ups

Quarta-feira, 16 de outubro de 2019.

Score: TIME

Time Cap 22’

6 Rounds

10 Hang Power Snatch 75/55lbs

30 Double Unders or 60 Single Unders

Then

3 Rounds

15 Sumô Deadlift High Pull 75/55lbs

30 Wall Ball 20/14lbs

Terça-feira, 15 de outubro de 2019.

Score: TIME

Time Cap 25’

5 Rounds

3 Push Jerk 155/105lbs

9 Deadlift 155/105lbs

12 Box Jump 30/24in

Then

5 Rounds

6 Hang Power Clean 155/105lbs

12 Hand Release Push Up