1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19

ginastico
pull up 45 30 45 40
c2b 20 45
T2B 40
Pistol
push up 30 100 35
M.U
B.M.U
hspu 18 45 18 45
HSPU STRICT
edu gisnasticos
DIP
HSPU HOLD
SIT UP 70

LPO
snacth full ( squat ) 30 30
POWER SNATCH
TRHUSTER 24 40 40 45
POWER CLEAN 2 2
SNACTH BUMBLE 45
CLUSTER 20
PRESS 40
DEAD LIFT 60
PUSH PRESS 27
HANG POWER CLE 63
CLEAN AND JERK
HANG SQUAT CLEAN
BACK SQUAT 40
OS2H 49
hang power snacth 18
acessorios LPO
FRONT SQUAT 25 32 32
cardio / CROSS
burpee 36 49 60
burpee over de box 15 45 40
burpee over the bar. 55 55 18 32
corrida
bike 60
box jump
wall ball 150 45 54 60
squat 55 55
prancha ( minutos ) 3
d.u 90 290
lounge 80 119
GHD
20 21 22 23 24 25 26 27 28 29 30 31 total de mov.

24 55 pull up 239
23 c2b 88
47 t2b 87
pistol 0
push up 165
M.U 0
B.M.U 0
HSPU 126
55 HSPU STR 55
0
36 DIP 36
HSPU HOLD sec. 2
SIT UP 70
80 80
0
snatch ful 60
12 12
23 THRUSTER 172
36 4 power cle. 44
SNACTH BUMB. 45
CLUSTER 20
PRESS 40
DEAD LIFT 60
PUSH PRESS 27
HANG POWER C. 63
9 CLEAN AND JERK 9
4 HANG SQUAT CL 4
BACK SQUAT 40
OS2H 49
hang p. snacth 18
0
25 FRONT SQUAT 114
0
0
 0
0
burpee 145
burpee ov box 100
24 36 burpee ov. Bar 220
0
60
21 BOX JUMP 21
WALL BALL 309
squat 110
prancha 3
D.U 380
48 lounge ( metro ) 247
GHD 0
0
0
0
0
0
0
0
0