10ª SEMANA

PROGRAMAÇÃO DA SEMANA

(04/12/17 – 09/12/17)

 

Segunda-feira, 04 de dezembro de 2017.

Title: CTM 10072017

Score: No Score

 

2 Rounds of All:

 

1000mts Row or 5′

 

EMOM 5′

Round 1: 9 Push Press

Round 2: 9 Thruster

(95/65lbs – 40/30kg)

 

EMOM 5′

Opção 1: 3 Bar Muscle Up

Opção 2: 3 Jump Bar Muscle Up

Opção 3: 9 Jump Chest To Bar Pull Up

 

Terça-feira, 05 de dezembro de 2017.

Title: Heavy Day (Deadlift)

Score: Load

 

EMOM 10′

Minuto 1: 6 Jump & Bump

Minuto 2: 6 Power Snatch

(95/65lbs – 40/30kg)

 

EMOM 5′

6 Snatch High Pull

(155/105lbs – 70/45kg)

 

Deadlift

5-5-5-5-5

(3 minutos/Round)

 

Quarta-feira, 06 de dezembro de 2017.

Title: CTM 12072017

Score: Rounds

 

AMRAP in 20′

10 Front Squat

(155/105lbs – 70/45kg)

50 Double Unders or 100 Single Unders

3 Rope Climb

 

Quinta-feira, 07 de dezembro de 2017.

Title: CTM 13072017

Score: Rounds & Repetitions

 

AMRAP in 8′

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

Hang Power Clean

(135/95lbs – 60/40kg)

3-6-9-12-15-18-21-24-27-30

Push Up

 

Sexta-feira, 08 de dezembro de 2017.

Title: CTM 14072017

Score: No Score

 

EMOM 25′

Minuto 1: 18 Wall Ball

(20/14lbs – 9/6kg)

Minuto 2: 24 Russian Kettlebell Swing (24/16kg)

Minuto 3: 15 Burpees

Minuto 4: 12 Box Jump (24/20in)

Minuto 5: 200mts/150mts Row

 

Sábado, 09 de dezembro de 2017.

Title: Nancy

Score: Time

 

5 Rounds

15 Overhead Squat

(95/65lbs – 40/30kg)

400mts RunAlessandroramos_cross198_-84

 

ABOUT THE AUTHOR

Teco Martins