13ª  Semana

PROGRAMAÇÃO DA SEMANA (08/01 a 13/01/2018)

Segunda-feira, 08 de janeiro de 2018.

Title: CTM 31072017

Score: Time (Row)

 

WOD 

 

1000mts Row (Time Cap: 5′)

 

EMOM 5′

Para cada minuto

1 Deadlift

3 Hang Power Clean

6 Push Jerk 

(155/105lbs – 70/45kg)

 

EMOM 5′

9 Strict Toe To Bar

Terça-feira, 09 de janeiro de 2018.

Title: CTM 01082017

Score: No Score

 

EMOM 18′

Minuto 1: 10 Bulgarian Split Squat 24/16kg (1 Perna/Round)

Minuto 2: 10 Front Squat (185/135lbs – 80/60kg)

Minuto 3: 30 Double Unders/60 Single Unders

Quarta-feira, 10 de janeiro de 2018.

Title: Heavy Day 02082017

Score: Repetition 

 

AMRAP in 5′

10 Russian Kettlebell Swing 24/16kg

5 Burpees 

5 Box Jump 24/20in

 

Heavy Day

5 Rounds (2 minutes/Round)

5 Deadlift (315/225lbs – 140/100kg)

5 Deep Jump 24/20in 

 

AMRAP in 5′

10 Russian Kettlebell Swing 24/16kg

5 Burpees

5 Box Jump 24/20in

Quinta-feira, 11 de janeiro de 2018.

Title: Like “JT”

Score: Time 

EMOM 10′

Avançado: 3 Strict Handstand Push Up com “déficit”

Intermediário: 3 Strict Handstand Push Up

Iniciantes: 6 Handstand Push Up na Caixa

 

Like “JT” (Time Cap: 12′)

5 Rounds 

9 Press (95/65lbs – 40/30kg)

9 Ring Dips

9 Push Up

Sexta-feira, 12 de janeiro de 2018.

Title: CTM 04082017

Score: Timed Rounds 

 

WOD 

5 Rounds (6 minutes/ Round)

1 Legless Rope Climb

5 Back Squat (275/185lbs – 120/80kg)

10 (5/5) Pistols

Avançados : Legless Rope Climb, sentado no chão em esquadro

Intermédiario: 3 Rope Climb

Iniciantes: 6 Educativo de Rope Climb

Sábado, 13 de janeiro de 2018.

Title: Clínica de Double Unders

Score: No Score

“Nos horários normais de aula”IMG_8664

ABOUT THE AUTHOR

Teco Martins