SEMANA 4

Segunda-feira, 22 de outubro de 2018.

Title: METCON22102018

Score: Rounds

AMRAP IN 25’

15 Sit Ups

15 Wall Ball 20/14lbs

15 Sumô Deadlift High Pull 75/55lbs

15 Box Jump 20in

30 One Arm Kettlebell Push Press 16/8kg

Terça-feira, 23 de outubro de 2018.

Title: HD23102018

Score: Time

 

5X3 Front Squat 225/155lbs

(2’/Round)

 

EMOM 10’

6 Deadlift 225/155lbs

 

5 Rounds or 15’

40 Jump Lunges

50 Double Unders or 150 Single Unders

 

Quarta-feira, 24 de outubro de 2018.

Title: HOL 24102018

Score: No Score

 

EMOM 10’

Para cada minuto fazer

1 Clean High Pull

2 Hang Power

3 Push Jerk

135/95lbs

 

5 Rounds or 10’

12 Ring Dips

12 Pull Ups

 

Then

2500/2000mts Row

 

Quinta-feira, 25 de outubro de 2018.

Title: METCON25102018

Score: No Score

 

EMOM 30’

Minuto 1: 12 Burpees

Minuto 2: 10 Step Up 95/65lbs

Minuto 3: 15 Sit Ups

 

Sexta-feira, 26 de Outubro de 2018.

Title: HOL26102018

Score: Time

 

EMOM 10’

Minuto 1: 3 Power Snatch 135/95lbs

Minuto 2: 6 Power Clean 135/95lbs

 

5 Rounds – Time Cap: 15’

10 Front Squat 135/95lbs

15 Box Jump 30/24in

 

Sábado, 27 de outubro de 2018.

Title: METCON27102018

Score: Time

 

Time Cap: 40’

1600mts Run

 

10 Rounds

9 Push Press 75/55lbs

35 Double Unders or 70 Single Unders

 

10 Rounds

5 Pull Up

10 Push Up

15 Air Squat

ABOUT THE AUTHOR

Teco Martins