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  • Extra Competition 03

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    Jonathan Dias
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    The document outlines a weekly training plan with daily workouts and exercises. It includes mobility work each day, and strength and conditioning sessions on Tuesday through Saturday, with Sunday designated for a 6km run. The Tuesday, Thursday, and Friday workouts are circuit-style sessions with multiple rounds of exercises like deadlifts, push presses, box jumps, and lunges. Wednesday focuses on squats, jumping jacks, and hip extensions. The Friday workout involves thrusters, burpees, and front lunges to be done for time using a fat bar. Sunday is designated as a rest day.

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    The document outlines a weekly training plan with daily workouts and exercises. It includes mobility work each day, and strength and conditioning sessions on Tuesday through Saturday, with Sunday designated for a 6km run. The Tuesday, Thursday, and Friday workouts are circuit-style sessions with multiple rounds of exercises like deadlifts, push presses, box jumps, and lunges. Wednesday focuses on squats, jumping jacks, and hip extensions. The Friday workout involves thrusters, burpees, and front lunges to be done for time using a fat bar. Sunday is designated as a rest day.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    11 views6 pages

    Extra Competition 03

    Uploaded by

    Jonathan Dias
    The document outlines a weekly training plan with daily workouts and exercises. It includes mobility work each day, and strength and conditioning sessions on Tuesday through Saturday, with Sunday designated for a 6km run. The Tuesday, Thursday, and Friday workouts are circuit-style sessions with multiple rounds of exercises like deadlifts, push presses, box jumps, and lunges. Wednesday focuses on squats, jumping jacks, and hip extensions. The Friday workout involves thrusters, burpees, and front lunges to be done for time using a fat bar. Sunday is designated as a rest day.

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    © All Rights Reserved
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    of 6

    MODERADO Moderado

    SEGUNDA TERÇA

    A. Mobility: Overall A. Mobility: Overall

    B.Treino: 3 Rounds : B. Treino : For time ( In Paris )


    12 Bench Press for Dumbell 9-9-9 Deadlifit/Hang P. Clean/ push jerk
    8 Box dips 6-6-6 Deadlifit/H.P.clean / Push jerk
    12 Row Inclinado for ktb 3-3-3 Deadlifit/H.P.Clean/Push jerk
    7+7+7=21 Biceps curl
    8 Side elevation + front elevation for Dumbell * A cada Troca fazer 10 Box jum over

    Rx: 60/40
    Am: 40/30
    Sc: 30/20

    Wod será feito com a FAT BAR

    E. Alongamento
    E. Alongamento
    Moderado

    QUARTA

    A. Mobility: Overall

    B. Treino: 3x
    1 Back squat 90%
    10 Jumping jacks for ktb
    10 Extensora for ball 3" seg Pause
    20 Hip extension alt.

    E. Alongamento
    moderado

    QUINTA

    A. Mobility: Overall

    B. Treino : For time ( In Paris )


    8 Rounds of:
    5 Trhusters
    5 Burpee lateral over the bar
    10 M Front lunges

    Fazer o wod com a FAT BAR

    E. Alongamento
    Moderado

    SEXTA

    A. Mobility: Overall

    B. Treino :
    Moderado

    Sábado

    A. Mobility: overal

    B. Treino : REST
    DOMINGO

    A. Mobility: Overal

    B. Treino: 6 km Running Low

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