Treino semana 001 - @LinosFit (08 10)

➡Seg 08/10

▪Warm Up (Aquecimento)
4 RDS

1.
6/6 KB single arm rack reverse lunge to OH press

2.
10 tall kneeling barbell push press

▪ Strenght ( Trabalho de ganho FORÇA)

1.
E2MOM 10'
3 Thruster
⬆Weight (AUMENTO DE PESO)

2.

▪Complex
Every 1'30" for 9'
1 Hang Power Clean
1 Hang Squat Clean
2 Push Press

¤Wod¤
RFT 5' ( TEMPO MÁXIMO DE TREINO 5 MIN)
30 Hang Cluster

CARGAS SUGERIDA:
RX 60/39
INT 44/29
SC 30/19

------

➡Ter 09/10
▪Warm Up 6'
3 rds
10/10 side plank rotation
20" KB star plank R/L

▪ Strenght 8'
4rds
30" L- sit box
10 plyo push Up Plate (20/10)
8/8 KB push Press alternating

▪Skill 10'
Pose Method

▪Metcon 6'
5x
15" Wall High knee (Sprint)
30 montain climb

▪Wod
8RFT 12'
20 push Up
20 box jump

-------

➡Qua 10/10
▪Warm Up
3 rds
15 narrow Squat
20m duck walk

▪ Strenght
Pistol
SC (progressão na bola/ bola+ anilha)
4x 10/10

✴INT
EMOM 5'
6 Pistols

✳RX
For Time
40 pistols

▪Skill 6'
Double KB Snatch

▪ Wod
4rds T.C 20'
400m run
50 jump Squat
20 double KB Snatch

RX 20/16
INT 16/12
SC 12/8

------

➡Qui 11/10
▪Warm up
3 rds
8/8  Windmill with Plate 5kg
10 banded face pull
Then
2rds
5+5+5+5
YTWL
🎥https://youtu.be/tbvq18eKJ5Q

▪ Strenght
🔸Every 1'30" for 12'
1 Hang Squat Snatch pause 3"
1 Squat Snatch pause 3"
⬆Weight

🔸Snatch Pull
Every 1'30" for 6'
4x 6

▪Wod
EMOM 10'
MIN 1: 15 SDHP
MIN 2: 12 Burpee Over the bar

RX 50/39
INT 40/35
SC 30/25