Warm-up
20 jumping jacks
20 air squats
20 sit-ups (remador)
2 rounds
+
10 back squats (45/35)
10 good morning (45/35)
10 montain climbers
2 rounds
B)
Strength
BACK SQUAT
5 (70% PR)
4 (75%)
3 (80%)
2 (85%)
1 (90%)
1 (95%)
C)
WOD
AMRAP - 12'
20 DU
14 box jumps
12 HSPU
10 plates GOH (45/35)
-----------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
100m run
10 sprawls
10 montain climbers
10 reverse burpees
10 sit-ups (remador)
3 rounds
B)
Preparar a carga e movimentos do treino
C)
Strength & Conditioning
WOD
AMRAP - 12'
200m run
12 burpees
15 pull-ups
Rest 2'
AMRAP - 12'
400m run
21 T2B
12 sit-ups (V-up)
Rest 3'
AMRAP - 5'
Max. rep C&J (135/95) (95/65)
Nenhum comentário:
Postar um comentário