PROGRAMAÇÃO

BY 7 julho 2019

PROGRAMAÇÃO DA SEMANA (08/07/2019 – 13/07/2019)
Segunda-feira, 08 de julho de 2019.
Score: Repetition

EMOM 10’
Para cada minuto fazer
1 Power Clean
1 Hang Squat Clean
1 Front Squat 185/135lbs

AMRAP in 10’
3-6-9-12-15-18 … as it goes
Deadlift 185/135lbs
Box Jump 30/24in
Chest To Bar Pull Ups

Terça-feira, 09 de julho de 2019.
Score: TIME

FERIADO – Aulas 8, 9, 10 e 11 horas

Time Cap 42’
Buy In
3 Rounds
400mts RUN
21 Russian Kettlebell Swing 24/16kg
15 Burpees

WOD
40-30-20-10
Wall Ball 20/14lbs
One Arm Kettlebell Front Rack Lunges

Buy Out
Annie
50-40-30-20-10
Double Unders (3X Single Unders)
Sit Up

Quarta-feira, 10 de julho de 2019.
Score: TIME

Time Cap 25’
21-15-9
Calories Row
Push Press 95/65lbs
Ring Dips
Then
3 Rounds
15 Sumô Deadlift High Pull 95/65lbs
15 Hand Release Push Up

Quinta-feira, 11 de julho de 2019.

EMOM 10’
3 Deadlift 275/195lbs

5 Rounds (3’/Round)
6 Front Squat
250/225mts Row

Sexta-feira, 12 de julho de 2019.
Score: TIME

Time Cap 12’
21-18-15-12-9-6-3
Calories Row
Burpees

Rest 5’

Jackie
1000mts ROW
50 Thrusters 45/35lbs
30 Pull Ups

Sábado, 13 de julho de 2019.
Score: TIME

EMOM 10’
3 Hang Snatch Squat 135/95lbs

3 Rounds or 17’
25 Toe To Bar
90 Double Unders
15 Squat Clean 135/95lbs

ABOUT THE AUTHOR

Teco Martins