Warm-up
EMOM - 8'
1° min: 10 air squats + 10 wrist pulses
2° min: 6 rolinhos + 10 ankle pulses (c/ anilha)
3° min: 10 alternating front rack stretches (45/35)
4° min: 5 front squats + 10" front squat hold
B)
Strength & Conditioning - 12'
Front squat
Set 1 == 5 (70%-75%)
Set 2 == 4 (80%-85%)
Set 3 == 3 (85%-90%)
Set 4 == 2 (90%-95%)
Set 5 == 2 (95%-98%)
Set 6 == 1 (100% +++++)
B1)
Workout - 9'
A cada 1'30" (6 sets):
1 hang squat clean
Sets 1, 2 e 3 == 75% clean
Sets 4, 5 e 6 == 85%
B2)
EMOM - 5'
4 stop halting clean deadlift (100% PR)
*sai do chão 2", abaixo do joelho 2", acima joelho 2", high hang e solta
C)
WOD
EMOM - 15'
1° min: 12 OH step lunges (55/35)
2° min: 12 cal row
3° min: 12 DB snatches (55/35)
-------------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
2 rounds:
400m run
Shoulder circles (10 pra frente/10 pra trás)
10 scapular push-ups
10 push-ups
B)
Preparar movimentos e carga p/ WOD
C)
WOD
AMRAP - 30'
Em duplas:
100 wall balls (20/14)
50 HSPU
80 squat cleans (135/95)
40 C2B
60 box jumps
30 synchro burpees
40 SOH (135/95)
20 T2B
20 power snatches (135/95)
10 rope climbs
Nenhum comentário:
Postar um comentário