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
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