TRABALHO DO DIA


Wednesday




WOD

Máx Reps 

Elementos: Monoestrutural - Bodyweight




TREINO 3. QUARTA FEIRA


Mobility and Warm up

Quadril / Tornozelos

Skill

A) 1 RM

Find your maximum heigth Box Jump  in 7’

B) 6’ Emom

5 Front Squat + 1 High Box Jump

50% 1RM Front Squat


WOD
Metcon

0’ –  6’
Máx cal. Bike (Dupla)

6’ – 15’
Máx Rounds (individual)

12 Front Rack kb step up  (16/16 – 12/12kg)
6 B. Box Jump

15’ -  21’
Máx Distancie Row (Dupla)



Comentários

Postar um comentário

Postagens mais visitadas deste blog

TRABALHO DO DIA

Imagem
  Saturday  Treino 6. Sábado  Mobility and Warm up  Thoracic spine  then  3 RDS 10 Box hip extension  3 RDS 8 Kb Split stance RDL  5 DB single arm z.crunch  then  Emom for 30 minutes  1’ 30” ME Air bike (SÓ COM OS BRAÇOS) 2’ 12 Handstand push up 3’  12 Burpee facing bar  4’ 12 Hang power snatch @75/55 lbs - @35/25 kg 5’ 17/14 Calories Row  6’ Rest 
Leia mais

TRABALHO DO DIA

Imagem
Wednesday Treino 3.Quarta Feira Mobility and Warm up Hip and shoulders then Double tabata alternating Plate G2O Plate Z.Crunch then Metcon - team 2 In 6 minutes 40/30 calories then max rounds in the remaining time of: 16 Handstand push up 18 Burpee over the DB 20 Single arm overhead lunges @22.5/15 kg rest 2` and repeat for total of 4 rounds
Leia mais

TRABALHO DO DIA

Imagem
 Tuesday  Treino 2. Terça Feira  Mobility and Warm up  Hip and shoulders  then 3 RDS  6 Split KB chop/lift 8 DB Cossack squat  then  Metcon - Team 2 2 RFT  1 000m Row or 2 500m Bike  50 m KB Farm walk or 50 Farm walk march  40 DB Step up @22.5/15 kg 2 500m Bike / 1 000 m Row  80 Wall ball  80 Push ups  then  Max S.A. DB thruster in the remaining time 
Leia mais