PROGRAMAÇÃO DA SEMANA (16/09 – 21/09/2019)

Segunda-feira, 16 de setembro de 2019.

Score: TIME

 

EMOM 10’

1 a 3 Power Clean & Push Jerk 185/135lbs

Then

Time Cap 20’

400mts RUN

10 Cyndi

200 Walking Lunges

 

CYNDI = 5 Pull Up/10 Push Up/15 Air Squat

 

Terça-feira, 17 de setembro de 2019.

HEAVY DAY

 

EMOM 15’

Minuto 1: 3 Front Squat 275/185lbs

Minuto 2: 12 Ring Dips

Minuto 3: 20 Leg Raise

 

5 Rounds (3’/Round)

3 a 5 Back Squat 275/185lbs

60 Double Unders or 150 Single Unders

 

Quarta-feira, 18 de setembro de 2019.

Score: Repetition

 

AMRAP in 10’

10 Hang Power Snatch 75/55lbs

10 Burpees

 

5 Rounds (2’/Round)

3 a 5 Snatch High Pull 185/135lbs

9 Box Jump 30/24in

 

5 Rounds (2’/Round)

3 a 5 Deadlift 275/185lbs

15 Russian Kettlebell Swing 24/16kg

 

Quinta-feira, 19 de setembro de 2019.

Score: Time

 

2500/2225mts ROW or 10’

 

Annie (time cap 10’)

50-40-30-20-10

Double Unders (Single Unders 3X)

Sit Up

 

EMOM 10’

CYNDI

 

CYNDI = 5 Pull Up/10 Push Up/15 Air Squat

 

Sexta-feira, 20 de setembro de 2019.

Score: Time

 

Time Cap 35’

3 Rounds

400mts RUN

5 Front Squat 155/105lbs

Then

 

3 Rounds

5 Push Jerk 155/105lbs

2 Rope Climb

Then

 

3 Rounds

5 Hang Power Clean 155/105lbs

15 Push Up

 

Sábado, 21 de setembro de 2019.

Score: Repetition

 

5 Rounds

1’ Wall Ball 20/14lbs

1’ Sumô Deadlift High Pull 75/55lbs

1’ Burpees

1’ Box Jump 20in

1’ Calories Row

ABOUT THE AUTHOR

Teco Martins