PROGRAMAÇÃO DA SEMANA (06/01 – 11/01/2020)

Segunda-feira, 06 de janeiro de 2020.
Score: TIME

Time Cap 35’
50 Wall Ball 20/14lbs
40 Box Jump 24/20in
30 Lunges 135/95lbs
20 Calories Row
10 Rope Climb
25 Wall Ball 20/14lbs
20 Box Jump 24/20in
15 Lunges 135/95lbs
10 Calories Row
5 Rope Climb

Terça-feira, 07 de janeiro de 2020.
Score: REPETITION

AMRAP in 20’
4 One Arm Kettlebell Thruster 24/16kg
6 Toe To Bar
24 Double Unders (or 48 Single Unders)

Quarta-feira, 08 de janeiro de 2020.
Score: TIME

Time Cap 30’
25 Burpees
50 Deadlift 155/105lbs
25 Burpees
40 Hang Power Clean 155/105lbs
25 Burpees
30 Push Jerk 155/105lbs
25 Burpees

Quinta-feira, 09 de janeiro de 2020.
Score: ROUNDS

AMRAP in 9’
3 Hang Power Snatch 75/55lbs
3 Overhead Squat 75/55lbs
30 Double Unders or 60 Single Unders

OBSERVAÇÕES
Adicionar 3 repetições em cada movimento com barra na conclusão de cada round. Exemplo:
3/3/30 – 6/6/30 – 9/9/30 – …

Sexta-feira, 10 de janeiro de 2020.
HEAVY DAY

5 Rounds – 3’/Round
3 Back Squat 225/155lbs (5” Pausa/Repetição)
9 Strict Ring Dips

5 Rounds – 3’/Round
9 Deadlift 225/155lbs
5 Strict Pull Up (3” Pausa/Repetição, Pegada Invertida)

Sábado, 11 de janeiro de 2020.
Score: TIME

Time Cap 30’
Buy In/Out: 15 Hang Squat Clean 185/135lbs

21-15-9
Calories ROW
Wall Ball 20/14lbs
Burpees

ABOUT THE AUTHOR

Teco Martins