SEMANA 9

Segunda-feira, 26 de novembro de 2018.

METCON

Score: Time

10 Rounds or 30’

15 Calories Row

15 Burpees

15 Box Jump 20in

15 Wall Ball 20/14lbs

 

Terça-feira, 27 de novembro de 2018.

HEAVY DAY

Score: No Score

5X3 Front Squat 225/155lbs (2’/round)

EMOM 15’

Minuto 1: 3 Back Squat 225/155lbs

Minuto 2: 30 Double Unders or 60 Single Unders

Minuto 3: 24 Sit Ups

 

Quarta-feira, 28 de novembro de 2018.

HEAVY PULL

Score: Time

5 Rounds or 20’

18 Pistol

9 Deadlift 255/165lbs

9 Handstand Push Up

 

Quinta-feira, 29 de novembro de 2018.

PUSH

Score: Time

3 Rounds de TUDO – Time Cap 30’

10 Hang Clean & Jerk 135/95lbs

3 Rounds

5 Chest to Bar Pull Ups

10 Push Up

15 Sit Ups

 

Sexta-feira, 30 de novembro de 2018.

METCON

Score: Time (time cap 40’)

6 Rounds

15 American Kettlebell Swing 24/16kg

30 Double Unders or 60 Single Unders

Then

400mts Run (a cada round)

40-30-20-10

Burpees

Jump Lunges

 

Sábado, 01 de dezembro de 2018.

HEAVY DAY

Score: Time

5X3 Back Squat 225/155lbs (2’/round)

5X9 Deadlift 225/155lbs (2’/round)

10 Cyndi – Time Cap 12’

5 Pull Ups, 10 Push ups, 15 Air Squat

ABOUT THE AUTHOR

Teco Martins