Semana 1 - Fusion Box 2023 (10/07 - 14/07)

ENDURANCE - GYM

Segunda-feira (10/07/23) - Endurance

Mobility: BY COACH

Warm - Up: 30” on / 10” off (1 Round)

A) Half Burpee
B) Shoulder Tap
C) Squat Jump
D) Shuttle Run

Workout: For Time 30’ - 4 Rounds

22 KBSA
22 Box Jump

- 400 m Run -

22 Burpees
22 Wall Ball

*OBS: se estiver chovendo 75 DU / 150 SU.

RX KB 24/20 - MB 20/14
Int KB 20/16 - MB 16/12
Sc KB 16/12 - MB 12 - 8

Quinta-feira (13/07/23) - Endurance

Mobility: BY COACH

Warm - Up: 30” on / 10” off (1 Round)

E) Half Burpee
F) Push Up
G) Air Squat
H) Shuttle Run or Skkiping

Workout: Death By Burpee - Amrap 25’

10 Burppe
15 Air Squat
8 Burppe
15 V - Sit Crunch
6 Burppe
15 HSPU/Pike Push Up/HRPU
4 Burpee
200 m Run (Chuva: 10 Shuttle Run)
GYM

BLOCO II - T2B

Mobility: BY COACH

Warm - Up:

A) 20” on / 20” off (2 Rounds)

Hollow Hold Grupado
Hollow Hold Carpado

B) 30” on / 15” off (2 Rounds)

Hollow Rock Grupado
Hollow Rock Carpado

C) 30” on / 15” off (2 Rounds)

Arch Hold
Arch Rock

Skill: Construindo T2B

Pike Leg Lift (each leg)

4 x 30’ on / 15” off

Strict T2B (Banco Inclinado) *Alunos Avançados *

4 x 8 ~12 rep (12’)

* OBS: formar 2 grupos, pois só temos dois bancos.

* OBS: Alunos iniciantes realizar toes to rack ou realizar novamente Low Bar Toes to Bar Drill w/
Medball.

Ativação de Hollow em Suspensão com uso da Caixa (em duplas)

3 x 8 ~10 rep (6’)

Ativação de Arch em Suspensão com uso da Caixa (em duplas)

3 x 8 ~10 rep (6’)

Workout: For time 10’

21 - 15 - 9

T2B
Deadlift
BOTB

Rx+ 100/75
Rx 80/65
Int 60/45 - GYM T2B/Leg Raise
Sc 40/35 - GYM Leg Raise/Knee Raise