Semana 4 - Fusion Box 2023 (24/07 - 28/07)

ENDURANCE - GYM

Segunda-feira (24/07/23) - Endurance

Mobility: BY COACH

Warm - Up: Tabata

Push up
Squat Jump
Reverse Burpee
Shuttle Run

Workout: 4 x Amrap 7’ (Em Dupla)

200 m Together
30 HSPU / Pike Push Up / HRPU
10 Alt. BBJO

- 1’ rest entre os rounds -

* Recomeçar de onde parou *

Quinta-feira (27/07/23) - Endurance

Mobility: BY COACH

Warm - Up: Amrap 8’ - Em Dupla.

15 DU / 30 SU
5 Burppe
.
15 DU / 30 SU
10 Alt DB Snatch
.
15 DU / 30 SU
5 Pull Up

* OBS: 1 atleta irá realizar a corda por bloco de exercício, os exercícios eles podem mudar a
ordem de execução entre eles.

Workout: For time 22’

100 DU / 200 SU
30 Devil Press
30 BJO
20 Pull Up / Jump Pull Up / Ring Row
.
100 DU / 200 SU
20 Devil Press
20 BJO
10 Pull Up / Jump Pull Up / Ring Row
.
100 DU / 200 SU
30 Devil Press
30 BJO
20 Pull Up / Jump Pull Up / Ring Row

Rx 22,5/15
Int 15/10
Sc 10/7
GYM

BLOCO IV - T2B

Mobility: BY COACH

Warm - Up:

2 Rounds - 30” on / 15” off

Hollow Hold
Hollow Rock
Hollow + V - UP

2 Rounds - 30” on / 15” off

Arch Hold
Superman
Arch Rock

Skill: Construindo T2B (21’)

5’ For Technique Kipping T2B (Pontos de peformance)

.
A) 2 Rounds - 30” on / 15” off (3’)
Kipping T2B Controlado (Hollow / Arch)
.
B) 2 Rounds - 30” on / 15” off
Kipping Levers (Foco na ativação dorsal)
.
C) 2 Rounds - 30” on / 15” off
Kipping Knee Raises
.
D) 2 Rounds - 30” on / 15” off
Kipping Leg Raises
.
E) Prática e Correção T2B - 10’

Workout: For Time 10’

21 - 15 - 9
T2B
DB Thruster

Rx 22,5/15
Int 15/10
Sc 10/7