Segunda-feira, 04 de fevereiro de 2019.

SCORE: Time

Time Cap: 17’

18-15-12-9-6-3

Thrusters 95/65lbs

Pull Up

 

Terça-feira, 05 de fevereiro de 2019.

SCORE: No Score

EMOM 30’

Minuto 1: 1 a 3 Squat Clean 225/155lbs

Minuto 2: 12 Box Jump 24/20in

Minuto 3: 20 Push Up

 

Quarta-feira, 06 de fevereiro de 2019.

HEAVY DAY

5X5 Deadlift 315/225lbs (2’/round)

Then

EMOM 18’

Minuto 1: 12/10 Calories Row

Minuto 2: 10 Pistol

Minuto 3: 40 Double Unders or 80 Single Unders

 

Quinta-feira, 07 de fevereiro de 2019.

SCORE: Repetition

AMRAP IN 12’

15 Burpees

12 Russian Kettlebell Swing 24/16kg

9 Hang Power Snatch 95/65lbs

6 Handstand Push Up

 

Sexta-feira, 08 de fevereiro de 2019.

Score: Time

Time Cap: 30’

IN/OUT: 800mts Run

3 Rounds

15 Back Squat 185/135lbs

5 Rope Climb

 

Sábado, 09 de fevereiro de 2019.

SCORE: No Score

 

2500/2000mts Row (Time Cap: 10’)

 

EMOM 10’

Para cada Minuto

1 Power Clean

1 Hang Power Clean

3 Push Jerk 155/105lbs

 

EMOM 10’

Para Cada Minuto

3 Chest To Bar Pull Up

9 Plyometric Push Up

12 Plyometric Air Squat

ABOUT THE AUTHOR

Teco Martins