PROGRAMAÇÃO DA SEMANA

Segunda-feira, 17 de junho de 2019.

Score: Repetition

 

AMRAP in 7’

3-6-9-12-15-18 … as it goes

Power Clean 135/95lbs

Toe to Bar

 

EMOM 10’

Minuto 1: 9 Front Squat 135/95lbs

Minuto 2: 12 Box Jump 24/20in

 

TABATA

Push Up (10” Rest – Superman)

 

Terça-feira, 18 de junho de 2019.

EMOM 30’

Minuto 1: 12 Pistol

Minuto 2: Snatch Complex

Minuto 3: 3 a 5 Weighted Strict Pull Up 25/15lbs

 

Snatch Complex

1 Snatch High Pull

2 Hang Power Snatch

3 Overhead Squat 135/95lbs

 

Quarta-feira, 19 de junho de 2019.

Score: TIME

 

Time Cap 30’

Buy In: 800mts RUN

21-15-9

Deadlift 225/155lbs

Burpees

Then

3 Rounds

10 Shoulder to Overhead 135/95lbs

3 Rope Climb

 

Quinta-feira, 20 de junho de 2019.

Score: TIME

 

Time Cap 35’

Buy In:

5 Rounds

10 Russian Kettlebell Swing 24/16kg

20 Jump Lunges

30 Sit Ups

 

Then

50-40-30-20-10

Wall Ball 20/14lbs

Double Unders (Single Unders 3X)

 

Buy Out: 500mts Row

 

Sexta-feira, 21 de junho de 2019.

Score: Time

 

Time Cap 25’

Buy In: 15 Hang Snatch Squat 155/105lbs

21-15-9

Calories Row

Ring Dips

Push Up

Buy Out: 15 Hang Squat Clean 155/105lbs

 

Sábado, 22 de junho de 2019.

Score: Time

 

Time Cap 30’

3 Rounds

400mts RUN

21 Box Jump 24/20in

15 Pull Up

 

Then

5 Rounds

15 Sumô Deadlift High Pull

15 Push Press 75/55lbs

ABOUT THE AUTHOR

Teco Martins