↑REINOS DA SEMANA,

Segunda-feira (08/01) Terça-feira (09/01) Quarta-feira (10/01)

Warm Up Warm Up Warm Up

3 rounds of By Coach 3 Rounds Of
10 DB Snatches 10 Thrusters
10 Medball Squat Clean Skill - Bar Muscle Up 10 Step Box
10 Half Burpees 10 Leg Raise
WOD
Skill - FRONT SQUAT Amrap (12’)
PROGRESS 6/6 WOD
6 BMU/ Box Muscle Ups “O treino mais escroto da
5 - 100% 12 Kb Swing (32/24) We…até hoje”
3 - 105% 24 DU/SU
2 - 105%+ Emon (24’)
1 - 105%+ Min 1: 2 BoB + 5
1 - 105%+ Thrusters
20 - Unbroken Min 2: 2 BBJO + 7 BJO
Min 3: 2 Burpees Target +
WOD 9 T2B
For time (15’)
Carga 40/25
5 Rounds
20 DB Snatches (20/15)
15 Wall Balls
10 Burpees Over DB
Quinta Feira (11/01) Sexta Feira (12/01) Sábado (13/01)

Warm Up by Coach Warm Up WE TEAM

Tabata For time (25’)
Skill - Clean (15’) Muscle Snatch
Step Box I Go, You Go
5-3-1-5-3-1 Power Snatch
Step Box 30 Rounds
WOD -
6 Lunges
Amrap (15’) Skill - SNATCH 4 Burpees Over Bar
2 Squat Cleans
Em Duplas 15 min para encontrar RX: 60/45
3RM de Snatch Int: 50/35
200m Run Synchro Scl: 40/25
20 Deadlifts WOD
10 Cleans For time (15’)
20 Cal Erg
1-2-3-4-5-6-7-8-9-10
Carga: 60/45 Power Snatch
10-9-8-7-6-5-4-3-2-1
Box Jump

Carga 40/25