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  • CTN 31

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    Alison Bentes
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    This document outlines a weekly training plan involving metabolic conditioning (M), gymnastics (G), and weightlifting (W). It includes warm-up, skill work, and workout (WOD) sections for each day. Warm-ups incorporate mobility exercises like squats and lunges. Skills include lifts like back squats, cleans, and rope climbs. WODs are circuit-style workouts combining exercises such as box jumps, double unders, burpees, and weightlifting movements. The plan outlines different focuses and exercises for each day of the week.

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    This document outlines a weekly training plan involving metabolic conditioning (M), gymnastics (G), and weightlifting (W). It includes warm-up, skill work, and workout (WOD) sections for each day. Warm-ups incorporate mobility exercises like squats and lunges. Skills include lifts like back squats, cleans, and rope climbs. WODs are circuit-style workouts combining exercises such as box jumps, double unders, burpees, and weightlifting movements. The plan outlines different focuses and exercises for each day of the week.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    11 views5 pages

    CTN 31

    Uploaded by

    Alison Bentes
    This document outlines a weekly training plan involving metabolic conditioning (M), gymnastics (G), and weightlifting (W). It includes warm-up, skill work, and workout (WOD) sections for each day. Warm-ups incorporate mobility exercises like squats and lunges. Skills include lifts like back squats, cleans, and rope climbs. WODs are circuit-style workouts combining exercises such as box jumps, double unders, burpees, and weightlifting movements. The plan outlines different focuses and exercises for each day of the week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    M= Condicionamento metabólico monoestrutural

    G= Ginastica
    W= Levantamento de peso

    SEGUNDA: GW
    -back squat mobility-
    WARM UP 8’
    Tabata 1
    Push up down dog
    Squat Jump

    Tabata 2
    Pvc Snatch balance
    Pvc OHS

    SKILL 15’
    Back Squat
    10 – 8 -6- 4- 2-1-1

    WOD
    Fortime 15’
    4 Rounds
    15 T2B/ V-UP
    10 Snatch deadlift (50/25)
    5 Snatch (50/25)
    TERÇA: M
    -run mobility-
    WARM UP 8’
    3 rounds
    12 sit up
    6/6 side v up
    10 tuck jump
    10 step up
    20 high knee
    20 butt kicks

    SKILL 10’
    Tecnique:
    Run
    Double under

    WOD
    Amarap 20’
    200m run
    20 box jump over
    50 d.u/ 100 s.u
    QUARTA: MGW
    -mobility clean-
    WARM UP
    3 rounds 7’
    10 up down
    10 toy soldier
    12 bb elbolws punch
    8 bb front squat
    8 bb trhuster

    SKILL 10’
    Clean Review
    WOD 1
    Fortime 12’
    12 Clean
    12 Burpee over bar
    12 Pull up/ Dips
    Wod 2
    12’ a 17’
    *Achar um RM de Clean

    QUINTA: MG
    -mobility body-
    WARM UP 7’
    20 Jumping jacks
    20 Air Squat
    20 lunge
    4 inchworm
    SKILL
    12’
    Review Rope climb

    WOD
    Every 5’ the 4 sets
    20 Sit up
    12 HSPU/Push up
    5 Rope climb
    4 Stairs

    SEXTA: W
    -mobility body-
    WARM UP 7’
    amrap
    12 Bw good morning
    10 Hollow rock
    10 Arch rock
    10 Dumbell deadlift
    20 Calf raises
    SKILL
    Emon 12’
    15 dumbell hip thrust
    30 jump over dumbell
    5/5 dumbell ohs
    WOD 20’
    -workout dumbell-
    By in: 400m run
    4 rounds
    20 D. Snatch
    20m D. Lunge
    8/8 D. Jerk
    By out: 400m run

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