SEMANA 8

Segunda-feira, 19 de novembro de 2018.

HEAVY PULL

Score: No Score

EMOM 30’

Minuto 1: 25 Sit Up

Minuto 2: Snatch Complex 115/75lbs

Minuto 3: 12 Ring Dips

 

Snatch Complex = 1 Snatch High Pull, 2 Hang Power Snatch, 2 Overhead Squat

 

Terça-feira, 20 de novembro de 2018.

PUSH

Score: Time

10 Rounds – Time Cap 35’

6 Jerk Complex 95/65lbs

9 Chest to Bar Pull Up

12 Calories Row

 

Jerk Complex = 3 Rounds, 1 Power Jerk, 1 Split Jerk

 

(FERIADO – aulas 8,9,10,11hs)

 

Quarta-feira, 21 de novembro de 2018.

METCON

Score: Time (time cap 30’)

1600mts Run

Annie

50-40-30-20-10

Double Unders

Sit Up

(Single Unders 3X)

 

Then

50 Burpees Box Jump Over 24/20in

 

Quinta-feira, 22 de novembro de 2018.

HEAVY DAY

Score: No Score

EMOM 30’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 12 One Arm Kettlebell Overhead Lunges 16/08kg

Minuto 3: 15 Push Up

 

Sexta-feira, 23 de novembro de 2018.

HEAVY PULL

Score: Time (time cap: 35’)

2500/2000mts Row

5 Rounds

9 Hang Power Clean 135/95lbs

12 Toe to Bar

5 Rounds

12 Deadlift 135/95lbs

12 Box Jump 24/20in

Sábado, 24 de novembro de 2018.

PUSH

Score: Time (time cap: 30’)

IN/OUT: 30 Push Press 75/55lbs

5 Rounds

6 Handstand Push Up

9 Hang Power Snatch

15 Wall Ball 20/14lbs

ABOUT THE AUTHOR

Teco Martins