Programação da semana

BY 11 fevereiro 2018

Programa 12 Semanas – A
 
 
Semana 1
 
Programação da Semana (05/02/2018 – 10/02/2018)
 
 
Segunda-feira, 05 de fevereiro de 2018.
 
Title: CTM 28082017
 
Score: Rounds (bodyweight complex)
 
 
Workout of the Day
 
5 Rounds
 
2´Row
 
2´Bodyweight Complex
 
2´Double Unders
 
 
Bodyweight Complex: 2 Jump Lunges/4 Burpees/8 Mountain Climbers
 
Terça-feira, 06 de fevereiro de 2018.
 
Title: Chipper 29082017
 
Score: Time
 
 
Workout of the Day (time cap: 25´)
 
10 Power Snatch (135/95lbs – 60/40kg)
 
20 Box Jump 24/20in
 
30 American Kettlebell Swing 24/16kg
 
40 Wall Ball (20/14lbs – 9/6kg)
 
50 Jump Jack Squat
 
40 Wall Ball (20/14lbs – 9/6kg)
 
30 American Kettlebell Swing 24/16kg
 
20 Box Jump 24/20in
 
10 Power Snatch (135/95lbs – 60/40kg)
 
 
Quarta-feira, 07 de fevereiro de 2018.
 
Title: CTM 30082017
 
Score: Time
 
 
Workout of the Day (time cap: 18´)
 
In: 30 Chest to Bar Pull Up
 
5 Rounds
 
9 Hang Power Clean (135/95lbs – 60/40kg)
 
9 Handstand Push Up
 
Out: 30 Chest to Bar Pull Up
 
 
Quinta-feira, 08 de fevereiro de 2018.
 
Title: Heavy Day 31082017
 
Score: Repetition
 
 
Heavy Day
 
3X8 (3´/Round) Back Squat (225/155lbs – 100/70kg)
 
3X4 (2´/Round) Front Squat (225/155lbs – 100/70kg)
 
 
Workout of the Day
 
AMRAP in 12´
 
10 Deadlift (225/155lbs – 100/70kg)
 
15 Sit Up
 
 
Sexta-feira, 09 de fevereiro de 2018.
 
Title: Amor & Ódio
 
Score: Repetition
 
 
CF198 Games Open 17.1
 
AMRAP in 10´
 
10 Bar Facing Burpees
 
10 Power Snatch
 
RX: 75/55lbs – 35/25kg
 
Scale: 65/45lbs – 30/20kg
 
 
Sábado, 10 de fevereiro de 2018.
 
Title: CTM 02092017
 
Score: Rounds
 
 
AMRAP in 12´
 
30 Double Unders
 
3 Ring Muscle Up
ABOUT THE AUTHOR

Teco Martins