PROGRAMAÇÃO DA SEMANA (13/01/2020 – 18/01/2020)

Segunda-feira, 13 de janeiro de 2020.

Score: TIME

 

Time Cap 15’

21-15-9

Deadlift 225/155lbs

Chest To Bar Pull Ups

Burpees

 

Terça-feira, 14 de janeiro de 2020.

Score: TIME

 

TIME CAP 22’

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

200mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

400mts RUN

 

30 One Arm Front Rack Kettlebell Lunges 24/16kg

15 Thrusters 95/65lbs

800mts RUN

 

Quarta-feira, 15 de janeiro de 2020.

Score: TIME

 

EMOM 10’

3 Hang Power Snatch 135/95lbs

(touch & go)

 

TIME CAP 15’

15-12-10-8-6-4-2

Back Squat 185/135lbs

Ring Dips

 

Quinta-feira, 16 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

2000mts ROW

 

Then

10-9-8-7-6-5-4-3-2-1

Pull Up

Box Jump 24/20in

Push Up

 

Then

Annie

50-40-30-20-10

Double Unders (3X Single Unders)

Sit Up

 

Sexta-feira, 17 de janeiro de 2020.

Score: TIME

 

TIME CAP 21’

3 Rounds

35 Calories ROW

25 Toe To Bar

15 Squat Clean 135/95lbs

 

Sábado, 18 de janeiro de 2020.

Score: TIME

 

TIME CAP 30’

3 Rounds

10 Hang Squat Snatch 135/95lbs

30 Wall Ball 20/14lbs

 

Then

3 Rounds

15 Handstand Push Up

20 Pistol

25 Russian Kettlebell Swing

ABOUT THE AUTHOR

Teco Martins