Programação da Semana

BY 10 fevereiro 2019

Segunda-feira, 11 de fevereiro de 2019.
NO SCORE

EMOM 30’
Minuto 1: 12 Pistol 16/08kg
Minuto 2: 3 Squat Snatch 135/95lbs
Minuto 3: 5 Bar Muscle Up

Terça-feira, 12 de fevereiro de 2019.
NO SCORE

EMOM 10’
3 Hang Squat Clean 185/135lbs

5X2 Back Squat 255/175lbs
(2’/ROUND)

EMOM 10’
Progressão de Burpees
MINUTO/REPETIÇÕES
1/9, 2/10, 3/11, 4/12, 5/13, 6/14, 7/15, 8/16, 9/17, 10/18

Quarta-feira, 13 de fevereiro de 2019.
Score: TIME

Time Cap: 35’
5 Rounds
400mts Run
15 Push Press 95/65lbs

Then
3 Rounds
15 Calories Row
15 Wall Ball 20/14lbs

Quinta-feira, 14 de fevereiro de 2019.
Score: TIME

Time Cap: 25’

3-6-9-12-15
Deadlift 225/155lbs
Box Jump 30/24in

Then
3 Rounds
15 Front Squat 135/95lbs
15 Toe To Bar

Then
150 Sit Ups

Sexta-feira, 15 de fevereiro de 2019.
Score: Time
Time Cap: 30’
5 Rounds
6 Hang Power Snatch 115/75lbs
9 Ring Dips
15 Sit Ups

Then
10-8-6-4-2
Overhead Squat 115/75lbs
Pull Ups

Sábado, 16 de fevereiro de 2019.
Score: Time

Time Cap: 45’
400mts Run
40 Jump Lunges
40 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
30 Jump Lunges
30 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
20 Jump Lunges
20 Alternate Kettlebell Hang Clean & Jerk 16/08kg

400mts Run
10 Jump Lunges
10 Alternate Kettlebell Hang Clean & Jerk 16/08kg

Then
50 Burpees Box Jump Over 24/20in

Then
300 Double Unders or 900 Single Unders

ABOUT THE AUTHOR

Teco Martins