Warm-up
Tabata - 4'
Dog stretch
Handstand hold
Reverse snow angel
Back squat (45/35)
B)
Strength & Conditioning
EMOM - 5'
Max strict HSPU
*anotar o somatório
B1)
BACK SQUAT - 10'
Set 1 == 4 rep 65%
Set 2 == 3 rep 75%
Set 3 == 2 rep 85%
Set 4 == 1 rep 90%
IMEDIATAMENTE == diminuir para 70% e seguir para o B2
B2)
Workout - 8'
A cada 2' (4 sets):
6 back squats
*sai do rack
*anotar somente a última carga
C)
WOD
AMRAP - 12'
20 box jumps over
20 pull-ups
Rest 3'
EMOM - 9'
1° min: 20" max T2B
2° min: 20" max DU
3° min: 20" max sit-up (butterfly)
*anotar cada set separadamente
Ex.:
T2B | DU | Sit-up
8 | 16 | 33
12 | 20 | 22
10 | 17 | 32
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ENDURANCE
A)
Warm-up
4 rounds NOT for time:
10 romanian deadlifts (45/35)
30 DU (e tentativas)
8 single arm DB row (8/8)
4 rounds NOT for time:
15 russian swings
15 wall balla
5/5 single arm DB ou KB push presses
*carga leve
B)
Strength & Conditioning - 12'
Heavy complex
3 hang power cleans
C)
WOD
AMRAP - 12'
15 american swings (32/24)
15 wall balls (30/20)
5/5 single arm push presses (heavy)
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