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  • Semana 3 Específica

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    jefferson costa
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    The document provides the workout schedule and details for the Fusion Box training week of July 17-21, 2023. On Monday, the focus is on endurance with a mobility warm-up followed by a circuit of running and bodyweight exercises for time. Thursday also focuses on endurance with a partner warm-up and amrap workout of Olympic lifts and core exercises. The final day focuses on skills for the transition between bars with a mobility warm-up and circuit practice for the kipping motion and drills.

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    Semana 3 específica

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    The document provides the workout schedule and details for the Fusion Box training week of July 17-21, 2023. On Monday, the focus is on endurance with a mobility warm-up followed by a circuit of running and bodyweight exercises for time. Thursday also focuses on endurance with a partner warm-up and amrap workout of Olympic lifts and core exercises. The final day focuses on skills for the transition between bars with a mobility warm-up and circuit practice for the kipping motion and drills.

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    © All Rights Reserved
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    4 views3 pages

    Semana 3 Específica

    Uploaded by

    jefferson costa
    The document provides the workout schedule and details for the Fusion Box training week of July 17-21, 2023. On Monday, the focus is on endurance with a mobility warm-up followed by a circuit of running and bodyweight exercises for time. Thursday also focuses on endurance with a partner warm-up and amrap workout of Olympic lifts and core exercises. The final day focuses on skills for the transition between bars with a mobility warm-up and circuit practice for the kipping motion and drills.

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    of 3

    Semana 3 - Fusion Box 2023 (17/07 - 21/07)

    ENDURANCE - GYM

    Segunda-feira (17/07/23) - Endurance

    Mobility: BY COACH

    Warm - Up: 30” on / 10” off (1 Round)

    A) Push Up
    B) Hollow Flutter Kicks
    C) DB Hang Snatch
    D) DB OHS

    Workout: 3 Rounds - For Time 33’

    400 m RUN wall ball

    20 HSPU

    20 DB OHS / DB Goblet Squat

    200 m RUN wall ball

    15 HSPU

    15 DB OHS / DB Goblet Squat

    100 m RUN wall ball

    10 HSPU

    10 DB OHS / DB Goblet Squat

    Rx DB 22,5/15 - MB 20/14 - GYM HSPU


    Int DB 15/10 - MB 16/12 - GYM HSPU/Pike Push Up
    Sc DB 10/7 - MB 12/8 - GYM Pike Push Up/HRPU
    Quinta-feira (20/07/23) - Endurance

    Mobility: BY COACH

    Warm - Up: 3 Rounds (9’) - Em Dupla.

    3 rep. Snatch High Pull


    3 rep. Snatch
    3 rep. OH Lunge
    2 BBJO

    Workout: Amrap 27’ - Em dupla.

    16 Power Snatch
    12 OH Lunge
    24 Alt BBJO
    32 Sit Up Syncro

    1’ rest obrigatorio entre os rounds.

    Rx+ 50/35
    Rx 40/25
    Int 30/19 - OH Lunge or Front Rack Lunge
    Sc 20/15 - Front Rack Lunge or Goblet Lunge
    GYM

    BLOCO III - 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 (20’)

    5’ For Technique Kipping T2B (Pontos de peformance)


    .
    A) 4 Rounds - 30” on / 15” off (3’)

    Kipping T2B Controlado (Hollow / Arch)


    .
    B) 4 Rounds - 30” on / 15” off (3’)

    Kipping Levers (Foco na ativação dorsal)


    .
    C) 4 Rounds - 30” on / 15” off (3’)

    Kipping Knee Raises


    .
    D) 4 Rounds - 30” on / 15” off (3’)

    Kipping Knee Tuck


    .
    E) 4 Rounds - 30” on / 15” off (3’)

    Kipping Tuck & Flick

    Workout: 3 Rounds - 10’ For Time

    10 T2B / Leg Raises / Knee Raises


    15 Push Up
    20 Jump Lunge

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