14ª Semana
 
PROGRAMAÇÃO DA SEMANA (15/01/18 – 20/01/2018)
 
 IMG_8398
Segunda-feira, 15 de janeiro de 2018.
 
Title: CTM 07082017
 
Score: Time
 
 
WOD (Time Cap: 15′)
 
5 Rounds
 
12 Power Snatch (95/65lbs – 40/30kg)
 
6 Bar Muscle Up
 
 
Intermédiario: 9 Chest To Bar Pull Up
 
Iniciantes: 12 Pull Ups (elástico)
 
 
 
Terça-feira, 16 de janeiro de 2018.
 
Title: CTM 08082017
 
Score: Time
 
 
WOD (Time Cap: 15′)
 
In: 30 Hang Power Clean (155/105lbs – 70/45kg)
 
5 Rounds
 
6 Push Jerk (155/105lbs – 70/45kg)
 
12 Burpees
 
Out: 30 Hang Power Clean (155/105lbs – 70/45kg)
 
 
 
Quarta-feira, 17 de janeiro de 2018.
 
Title: CTM 09082017
 
Score: Repetition
 
 
HEAVY DAY
 
5-5-5-5-5
 
Back Squat (2’/Round)
 
 
WOD
 
AMRAP in 12′
 
6 Calories Row
 
10 Jump Lunges
 
8 Push Up
 
 
 
Quinta-feira, 18 de janeiro de 2018.
 
Title: CTM 10082017
 
Score: Repetition (box jump/sit up)
 
 
HEAVY DAY
 
EMOM 10′
 
3 Deadlift (315/225lbs – 140/100kg)
 
 
TABATA “this”
 
Box Jump 24/20in
 
Sit Up
 
Double or Single Unders
 
 
 
Sexta-feira, 19 de janeiro de 2018.
 
Title: CTM 11082017
 
Score: Timed Round
 
 
5 Rounds (5’/Round)
 
500mts Row
 
12 Push Press (95/65lbs – 40/30kg)
 
20 Jump Step Up
 
 
 
Sábado, 20 de janeiro de 2018.
 
Title: Clínica de “Pull Up”
 
Horário e Grade normal de aulas
ABOUT THE AUTHOR

Teco Martins