TRABALHO DO DIA

Friday





Treino 5. Sexta Feira


Mobility and Warm up

Hip, Thoracic spine and shoulders

then

Glute activation

Strength

Every 1'30'' for 4'30''

9 Kettlebell Split stance RDL


Every 1'30'' for 4'30''

12 Hip thrust


Emom for 4'

3 *Single arm heavy Hang Dummbell Snatch (each arm)

*Execute sem alternar.


Conditioning

For Time

15 Toes to bar

15 kettlebell Swing @32/24 kg


15 Toes to bar

15 kettlebell Swing 

50 Double unders / 80 S.U


15 Toes to bar

15 kettlebell Swing 

50 Double unders / 80 S.U

24 Single arm devils press

Cap 10'









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