PROGRAMAÇÃO DA SEMANA

BY 23 fevereiro 2020

PROGRAMAÇÃO DA SEMANA (24/09/2020 – 29/02/2020)

Segunda-feira, 24 de fevereiro de 2020.

Score: TIMED ROUND

 

5 Rounds – 6’/ROUND

10 Russian Kettlebell Swing 24/16kg

10 Explosive Kettlebell Deadlift 24/16kg

10 Back Squat (from the floor) 155/105lbs

400mts RUN

 

Terça-feira, 25 de fevereiro de 2020.

Score: REPETITION

 

EMOM 15’

Minuto 1: 6 Hang Muscle Clean & Press 95/65lbs

Minuto 2: 9 Handstand Push Up

Minuto 3: 12 Ring Dips

 

AMRAP in 10’

3 Bar Muscle Up or 9 Chest To Bar Pull Up

60 Double Unders or 120 Single Unders

 

Quarta-feira, 26 de fevereiro de 2020.

Score: TIME

 

6 Rounds or 10’

Snatch Deadlift

10” Pause Hang Position

Hang Power Snatch 155/105lbs

 

5X3 Snatch High Pull 155/105lbs

 

WOD – Time Cap 18’

20 Pistol

10 Deadlift 275/185lbs

20 Pistol

15 Deadlift

20 Pistol

20 Deadlift

20 Pistol

 

Buy Out

90 Sit Ups

 

Quinta-feira, 27 de fevereiro de 2020.

Score: TIME

 

Time Cap 3’

350/300mts ROW

50 Push Up

 

3’ REST

Time Cap 3’

25 Wall Ball 20/14lbs

15 Box Jump Over 24/20in

 

3’ REST

Time Cap 3’

350/300mts ROW

15 Box Jump Over 24/20in

 

3’ REST

Time Cap 3’

25 Wall Ball 20/14lbs

50 Push Up

 

3’ REST

Time Cap 3’

350/300mts ROW

25 Wall Ball 20/14lbs

 

3’ REST

Time Cap 3’

50 Push Up

15 Box Jump Over 24/20in

 

Sexta-feira , 28 de fevereiro de 2020.

Score: TIME

 

Time Cap 15’

Máx LOAD – Hang Squat Clean

 

WOD – Time Cap 17’

800mts RUN

50 Russian Kettlebell Swing 24/16kg

50 Burpees

50 Russian Kettlebell Swing 24/16kg

800mts RUN

 

Sábado, 29 de fevereiro de 2020.

Score: REPETITION

 

2500/2225mts ROW or 10’

 

EMOM 10’

2 Power Clean & Split Jerk 185/135lbs

 

AMRAP in 10’

10 Pull Ups

30 Jump Lunges

ABOUT THE AUTHOR

Teco Martins