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  • Performance Program 1 Envio-2

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    Rui Pinto
    7 views2 pages
    The document contains a workout schedule for the week of November 21-27. It includes different types of workouts each day such as metcon, endurance, gymnastics, weightlifting, and bodybuilding. Each day also includes super sets and rounds of various exercises like flutter kicks, Swiss ball exercises, squats, presses, rows, and more. Videos are linked for some of the exercises.

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    CrossFit aulas

    Original Title

    Performance Program 1 envio-2

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    The document contains a workout schedule for the week of November 21-27. It includes different types of workouts each day such as metcon, endurance, gymnastics, weightlifting, and bodybuilding. Each day also includes super sets and rounds of various exercises like flutter kicks, Swiss ball exercises, squats, presses, rows, and more. Videos are linked for some of the exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views2 pages

    Performance Program 1 Envio-2

    Uploaded by

    Rui Pinto
    The document contains a workout schedule for the week of November 21-27. It includes different types of workouts each day such as metcon, endurance, gymnastics, weightlifting, and bodybuilding. Each day also includes super sets and rounds of various exercises like flutter kicks, Swiss ball exercises, squats, presses, rows, and more. Videos are linked for some of the exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Sem de 21/11 a 27/11

    (4ªsem de 4) 2ª 3ª 4ª 5ª 6ª Sáb
    WOD DA AULA
    Metcon WOD DA AULA (OBRIGATÓRIO) WOD DA AULA (OBRIGATÓRIO) WOD DA AULA (OBRIGATÓRIO) WOD DA AULA (OBRIGATÓRIO) WOD DA AULA (OBRIGATÓRIO) (OBRIGATÓRIO)

    Endurance

    Gymnastics

    Weightlifting

    1 2 3 4 5

    SUPER SÉRIE SUPER SÉRIE SUPER SÉRIE SUPER SÉRIE SUPER SÉRIE

    3 rounds 3 rounds 3 rounds 3 rounds 3 rounds


    40 Flutter Kicks 20 Swiss Ball V-Pass 20 Swiss Ball OH Extnsions 20m (2xKB) Farmer Carries@32/20 24m (KB) Upside down KB Walk
    15 MF cable kneeling Cunch 20 GHD Hip Extension 20 Swiss Ball Jackknives 20" L-SIt Hold 20 Reverse Plank (foot on the bench)

    2 rounds 3 rounds 3 rounds 3 rounds


    20 Leg extensions@50/30 12 (2xDB) Inclined Bench Press@25/12,5 20 (2xDB) Reverse Grip Curl Alternated 2 rounds 10 Half Kneeling SA Landmine Press@10/5
    https://www.youtube.com/watch?v=MzwDXAPjwnU&ab_channel=NeboGainz 12 MF Close Grip Lat Pull Down 10 Rope Tricep Pull Down 12 Back Squat@100/80 10 MF Seated Rope Face Pull (corda, sentado no bosu)
    12 Barbell Romanian Deadlift@100/70 12 DB Bench Lay Down Leg Curl@22,5/15

    3 rounds 3 rounds 3 rounds


    2 rounds 10+10 MF Seated Low to High Pectoral Fly + SA FR DB Hold@22,5/15 10+10 SA Preacher Curl 2 rounds 10 MF Cable Front Raise
    10+10 SL Suite Case Bulgarian Split Squat@20/15 12 Barbell Pandley Row https://www.instagram.com/reel/CjnebXtLw0e/?igshid=YmMyMTA2M2Y= 10+10 High Box Step Up 10 Bench Inclined Chest Suport High Row
    12 Seated Calf Raise 12 MF Rope Tricep OH Extension 10+10 MF Declined Seated Cable Single Leg Curl https://www.instagram.com/reel/Cj-nuZ5v71L/?igshid=YmMyMTA2M2Y=

    Bodybuilding
    2 rounds 3 rounds 3 rounds 3 rounds
    12 Landmine Hack Squat@70/50 12 Landmine Close Grip Press 10+10 Cross-Body Hammer Curl 2 rounds 10+10 Landmine Reverse Fly
    20 Barbell Back Rack Walking Lunges@50/30 https://www.instagram.com/reel/CiIZHCUtLg_/?igshid=YmMyMTA2M2Y= https://www.instagram.com/reel/ChSTv4elGZ4/?igshid=YmMyMTA2M2Y= 10 Sumo Deadlift@110/80 https://www.instagram.com/reel/Cic30dRMLvj/?igshid=YmMyMTA2M2Y=
    10+10 MF Half Kneeling SA Low Row 12 Parallette Close Grip Push Up 14+14 MF Single Leg Curl 10 Pegboard Pull Up
    https://www.instagram.com/reel/CeeMwyAlDFI/?igshid=YmMyMTA2M2Y=

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