P ROGRA M A C IÓN 4 C L A N

C ENTRO DE ENTRENA M IENTO FUNC IONA L

HEA D C OA C H A NNIE SIL V A

SEMANA 5
LUNES MARTES MIÉRCOLES JUEVES VIERNES SÁBADO
CORE WARM UP CORE-WARM UP WARM UP- CORE CORE
MOBILITY
AMRAP 4 MIN TABATA 4 RONDAS EMOM 12 MIN 3 RONDAS 3 RONDAS
10/10 side plank dips Single v-ups 30 skipping 1´ kang squat 20 plank leg lift ups 1:30 chinesse plank
14 single tuck ups Superman rock 20 squat open-close 1´back b-stance 20 alt. single 1:30 max complex : 3
14 v-ups 15 hollow rock squat superman hollow rock + 3 tuck
15 vertical toe touch 1´ child-downard ups + 3 v ups
15 flutter kicks dog- upward facing
20 shoulder taps dog
30 mountain climbers
Cap: 9 min
WARM UP MOBILITY - WARM STRENGHT WORK ENDURANCE WARM UP DYNAMIC WARM
UP UP
3 RONDAS 4 RONDAS 10-8-6-4-2-1-1-1 AMRAP 16 MIN AMRAP 4 min Camillas con
colchonetas
10 step up + knee 16 squat high knee Deadlift 1-2-3-4-5-6-7-8-9… 5 front squat WARM UP 2
raise 5/5 pigeon PVC 6 seatted DB strict Wall balls 4 good morning 3 RONDAS
10 push ups spine rotation press entre sets Fast burpee 3 push jerk 5 squat clean
10 squat flow 10 wall sit heel Push ups 2 split jerk 5 split jerk
5 burpees raises Todos aumentando 20 jumping jacks 2 clean and jerk
5 roll sit ups 5 snatch balance de peso 5 burpee over the
bar
STRENGHT WORK WOD PARTNER WOD SKILL PRACTICE STRENGHT WORK STRENGHT WORK
EMOM 10 MIN AMRAP 7 MIN 3 RONDAS Box jump / box 5 SETS LADDER OF CNJ
jump over
1´10 DB step ups 9/9 single DB 10 synchro clean 3 push jerk + 2 split Mujeres:
thrusters and jerk jerk
1´ 4 strict pull ups + 13 box jump 40 relay KB swing 10 goblet squat 35-45-55-65-75-85-
5 strict dips 9/9 single toes to 40 relay C2B 95-105-115-125-
bar 10 synchro front 135-145-155
Prin: 8 ring pulls + REST 1 MIN squats
10 box dips AMRAP 7 MIN Hombres:
Int: dips con pies 9/9 single DB hang Prin: barra 45-65-75-85-95-
elevados / band clean and jerk Int: 55-85/65-115 105-115-125-135-
dips 13 burpees Ava: 95/135 145-155-165-175
9/9 DB OH lunges
Cap: 15 min
WOD COLD DOWN COLD DOWN WOD PARTNER WOD
5 RONDAS Estiramiento Estiramiento en BUY IN 100 DU CHIPPER FOR TIME
parejas /200 SU
5 Power snatch 3 RONDAS 100 Relay box jump
7 OH squats 6 Wall walks over
9 cal machine 9 hang squat snatch 20 Relay
12 SDHP Gymnastics
Prin: barra BUY OUT 100 DU / complex
Int: 65-75 / 75-125 200 SU 70 Relay deadlift
Ava: 105/145-155
Prin: 6 ring pull + 5
knee raise 55/65
Int: 3 pull ups + 4
K2C
Ava: 1 BMU + 4
toes to bar + 5 pull
ups
COLD DOWN COLD DOWN
Estiramiento Estiramiento